Concept2 Forum

I have recently joined a health club that has 2 Concept rowers (E type) and I have started doing some rowing and feel I could easily get hooked.
I have been reading a lot on this site and other links. I have worked up to a 5000m workout and here are my stats... 27 spm, total time of 25:47:8 with a 500m split of 2:10...I had the damper set at 5 with a drag of approx. 110.
My question is this...in order to improve my times am I more concerned with increasing spm, or pulling harder or what? My heart rate was 140 at this pace and if I did push it up to 30 spm my heart rate went up to 160 bpm. I am 55 years young, 6'1" and wt. is 220. One of my goals is to reduce wt.
Also, if I select a workout of 5000m, when I finish my workout can I continue to row to do a cool down or does that effect the results?
Thanks for your help.

If your main goal is to lose weight, I would suggest longer rows at less intensity. Maybe around 60-70% of your MHR.

I would say your stroke rate is in the ballpark for your size and a 5000 meter pace. Do you know your heart rate maximum? It would be best to test for this and not just use the 220-age number. I'm a couple of years younger than you and I can maintain a 160 average for a 5000. You may just need to try a little harder, but max heart rates can vary dramatically. If you're fit, you should be able to sustain 85-90% HR through-out the pull, but it's gonna hurt.

I would concentrate and pulling harder, I don't think there are too many advocates for stroke rates higher than 30 SPM, for a 5000M test.

2whlrcr wrote:I would concentrate and pulling harder, I don't think there are too many advocates for stroke rates higher than 30 SPM, for a 5000M test.

I'd concentrate on pushing harder, driving the stroke with the legs not hauling anchor with the arms.

Nothing wrong with rating high (34 SPM) for a 2K test.

I don't completely agree. 27 is a bit high for your size and pace. If this was an all out test then maybe it is OK, however my guess is that as your technique improves you will row faster at a significantly lower rating. Read what you can about technique. Get the DVD from concept 2 (I think it is free). Find people who know rowing to look at you. If you can video tape yourself and post it on U-tube, then post the link and people here will give you some good advice. Better to fix problems now before they become ingrained. Rowing well is not easy!
If you are just looking for fitness then you are probably fine, but you will likely have more fun and stick to it longer if you technique is better.

gdsdds wrote: I have worked up to a 5000m workout and here are my stats... 27 spm, total time of 25:47:8 with a 500m split of 2:10...I had the damper set at 5 with a drag of approx. 110.

??? 5000m @ a 2:10 pace would take 21:40.0.
A time of 25:47.8 @ a 2:10 pace would net you 5953m.

Methinks there is a discrepancy here. Did you actually do a 6K? Even for that the time is a bit off, but if the 2:10 is a rounded off value, the figures might be compatible.

Bob S.

Note: 25:47:8 is not a valid term for a time. The use of a second colon would imply that it is hours, minutes, and seconds and even then it would have to be 25:47:08. (Aside to Dougie: How's that for pedantry to the max?)

Thanks for the feedback...I am still very new to all of this and learning all I can as I go. I may have recorded my time incorrectly from the readout from the rowing machine. I did another 5000 last night and I wish I had the numbers but I wrote them down on a paper that is at home. I did show improvement by slowing down the spm (slightly) and pulling/pushing harder. I am trying to get the concept of a boat going through the water as I row. I have ordered the free training CD from Concept and a log card that I can begin using once I figure it out. I have been reading a lot from the web site and plan to have my daughter video me and help me set it up on u-tube.
What do you suggest as a warm up before starting the 5000m workout and once I have reached the 5000 mark, can I keep rowing to cool down or will that continue to be recorded and change the final numbers in the read out? What should the line look like at the bottom of the monitor as I am rowing? Thanks for all the help.

gdsdds wrote:Thanks for the feedback...I am still very new to all of this and learning all I can as I go. I may have recorded my time incorrectly from the readout from the rowing machine. I did another 5000 last night and I wish I had the numbers but I wrote them down on a paper that is at home. I did show improvement by slowing down the spm (slightly) and pulling/pushing harder. I am trying to get the concept of a boat going through the water as I row. I have ordered the free training CD from Concept and a log card that I can begin using once I figure it out. I have been reading a lot from the web site and plan to have my daughter video me and help me set it up on u-tube.
What do you suggest as a warm up before starting the 5000m workout and once I have reached the 5000 mark, can I keep rowing to cool down or will that continue to be recorded and change the final numbers in the read out? What should the line look like at the bottom of the monitor as I am rowing? Thanks for all the help.

That is great! Good for you! I'm sure you will do much better as time goes on.
For the warm up, it depends somewhat on how hard you want to go. For a normal everyday workout, I would start with something like 1000m. Go easy but every so often (2 to 4 times total) pull hard for 10 strokes or so. You want to go easy before you are out of breath or start to hurt. Do the easy part at something like 2:30 or 2:40 pace, and do another 10 strokes hard when you are recovered. When your done you can stretch a little, get a drink of water and let your breath and heart rate come back to normal, but don't wait too long. Other people would probably recommend going easy and just steadily going a bit faster. Experiment and what works for you best.

When you do your work out start at a pace slower then average and then gradually increase it. You want to do your workout at a steady pace or gradually increasing pace. (unless of course you are specifically doing intervals) If you start slowly and increase your pace your warmup is less important.

As you get in to better shape and do more distance, your should work up to a longer warmup.
For a serious record attempt, you are better off with a longer warm up. Same general idea, as above but your hard strokes should increase in speed and distance. Your easy pace can stay the same. If I were to do a serious 5000m attempt at a personal best, I would most likely do 5000 to 7000m warm up.


Edit:
There is a warm up discussion many threads down under Training

gdsdds wrote:What do you suggest as a warm up before starting the 5000m workout and once I have reached the 5000 mark, can I keep rowing to cool down or will that continue to be recorded and change the final numbers in the read out? What should the line look like at the bottom of the monitor as I am rowing? Thanks for all the help.

At the beginning you can use the first part of your row as the warm up.

As you get faster, row an easy 5' for warm up, take a couple minutes break and then do the 5000. As you get more fit you can extend the length and intensity of the warm up.

I would definitely take a minute or two breather before going into your warm down. Write your time, get your breath and recover, then do an easy 5' to warm down. As you get more fit, you can extend the time of the warm down if you wish. However, I'd always take at least an easy 5' to warm down.

Use the stroke rating that helps you to go the fastest with the least energy expended with each stroke.

gdsdds wrote:What do you suggest as a warm up before starting the 5000m workout and once I have reached the 5000 mark, can I keep rowing to cool down or will that continue to be recorded and change the final numbers in the read out? What should the line look like at the bottom of the monitor as I am rowing? Thanks for all the help.

I'm assuming your using a model D with a PM3 or PM4 monitor.

So you've not learned how to program the monitor to count down and you're still using the "just row" option.

If you choose "select workout" "standard list" "5000" the monitor will start with 5000 metres on the dial and count down to zero. That will then be recorded in the memory (or on your logcard) as a workout.

More info here: http://www.concept2.com/us/support/monitors/

I am using a model E rower with a PM3...I am going to "select workou' and choosing 5000m and it is counting down...I just didn't know if it automatically stopped at that point or not...it appears that it does.
I got the DVD from Concept yesterday and watched it last night so I am ready to practice what I saw. As a rookie, I thought it had to be all about a high spm and felt like I was doing nothing when I was only at 21 or 22 spm...but with each little bit of information it is starting to come together. I am doing a spinning class (bike) a couple of times a week but finding that I am more excited to be rowing....
Right now I am just trying to figure out the best way to get my body use to rowing and feel tired after a 5000m workout but my goal is certainly to work up to one hour and beyound...I'm an ex=marathon runner so I am use to endurance workouts.
Thanks for all the feedback and suggestions.

gdsdds,

You're concerned about your cooldown row being included in the final 5000m stats. What you should do is when you go to "Select Workout" choses "Intervals Distance". You will be prompted to key in your distance, in this case 5000. Below that you will be prompted to key in your rest time. Chose whatever amount of time you feel desireable.

What will happen is once you select "ok" you will see 5000 meters on the screen and it will tick down to zero as you row. The moment you've completed your 5k the rest time you chose will appear on the screen. Use that time to cool off and it will not affect your 5k data.

Good?