How is this for a start?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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rayg1
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How is this for a start?

Post by rayg1 » October 26th, 2010, 9:52 am

Hey guys I'm very new to rowing (just started last month) and I just wanted to see how I'm doing while starting out, I have a running background (ran the 800m and the mile) but my high school coach told me that my body type was better suited for crew at 6' 0" and 185-190. Unfortunately, my college didn't have a program so now in my adult life I've begun rowing on the erg and look to get on the water soon.

My current best times are:

500m - 1:36.6
2000m - 7:24.0
10000m - 42:57.6 (recently rowed a 40:04 in a workout but didn't record it as a timed piece)

I'm pretty sure my form needs work but I'm definately hooked on this sport and besides having to take a two week break to go out for feild training (i'm active duty military) I plan on rowing regularly with hopes of competing one day.

Any tips or suggestions on improving my times/form?

Thanks,

Garrett
28M, 6'0", 190lbs

500M: 1:32.0 2000M: 6:56.4 5000M: 18:47.3 10000M: 39:18.1

Bob S.
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Joined: March 16th, 2006, 12:00 pm

Re: How is this for a start?

Post by Bob S. » October 26th, 2010, 10:51 am

rayg1 wrote: My current best times are:
500m - 1:36.6
2000m - 7:24.0
10000m - 42:57.6 (recently rowed a 40:04 in a workout but didn't record it as a timed piece)
Any tips or suggestions on improving my times/form?
Based on those times, it looks like you should be putting in a lot of long distance stuff to build up endurance to match your strength.

Bob S.

rayg1
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Re: How is this for a start?

Post by rayg1 » October 26th, 2010, 11:02 am

Thanks for the input, should the distance be just "rowing for time"? Meaning row at a steady state for 40 minutes or should I row for a certain distance? Say 10K pieces and forget about pace?

I agree that I need to work on endurance, I'm sure form work is also an issue as well. I find that when I try to do SPM workouts I tend to bounce around alot. For example, I tried to row a Workout of the Day that required me to row 40 minutes at 22 SPM for two minutes and then up to 24 SPM for two minutes, alternating back and forth for the entire 40 minute piece. I notice that often I would bounce anywhere between 21 SPM and 27 SPM regularly, unless I truly focused, fatigue was probably getting the best of me and I would tend to row at a higher SPM to save on exerting so much power.

For whatever reason my "most comfortable" pace seemed to be at 24 SPM even when I was supposed to dip down to 22 SPM. Very frustrating. :)
28M, 6'0", 190lbs

500M: 1:32.0 2000M: 6:56.4 5000M: 18:47.3 10000M: 39:18.1

Cyclist2
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Location: Bremerton, WA

Re: How is this for a start?

Post by Cyclist2 » October 26th, 2010, 11:16 am

Not being able to hold a stroke rate or pace time is common with beginners. It takes a while to have your muscles get the "memory" for the motion, it is not intuitive. Just like anything else, you have to learn how to do it. So, I suggest you study and emulate the YouTube and C2 videos, and perhaps set up a mirror off to your side and/or front so you can see yourself to ensure your technique is correct. Then just row. Mix it up to ward off boredom, but don't worry about splits, distances, etc. All that will improve as you put in the time, but getting your technique correct is important or you can end up with injuries or performance limiting bad habits.

Have fun!
Mark Underwood. Rower first, cyclist too.

Bob S.
Marathon Poster
Posts: 5142
Joined: March 16th, 2006, 12:00 pm

Re: How is this for a start?

Post by Bob S. » October 26th, 2010, 11:18 am

rayg1 wrote:Thanks for the input, should the distance be just "rowing for time"? Meaning row at a steady state for 40 minutes or should I row for a certain distance? Say 10K pieces and forget about pace?
Well, what I meant was long distances (10k and up) - or long times (40 minutes and more). The point is to build endurance and I don't think that it matters much whether you set the monitor for time or distance. Some people have a preference for one or the other, so it is up to individual choice. To some extent it depends on goals. As an example, I am currently trying to build up to a marathon, so I have been doing increasing longer times, trying to keep at a consistent pace. This week I would be getting up to 100' which, for me, would be about right for a half marathon. For that workout, I will probably set it for the distance, so that I would be able to rank the result. Otherwise I just stick to time settings, so that I can work on a steady progression of 10' increases.

Bob S.

luckylindy
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Re: How is this for a start?

Post by luckylindy » October 26th, 2010, 12:30 pm

Wow, nice 500 time for just starting out! Sounds like you have a similar background to me - I'm 6'1", 175-180 lbs, runner who decided to try rowing.
6'1" (185cm), 196 lbs (89kg)
LP: 1:18 100m: 17.3 500m: 1:29 1000m: 3:26 5k: 18:58 10k: 39:45

rayg1
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Re: How is this for a start?

Post by rayg1 » October 27th, 2010, 8:30 am

Thanks lucky, yeah that 500 was a good day for me! Glad to see another newbie switching from running to rowing. I think this sport has a much longer life span than running as running is so hard on your body. I know after race season I was a wreck and had to rest about 2-3 weeks of little to no running just to get proper rest from all my base mileage.
28M, 6'0", 190lbs

500M: 1:32.0 2000M: 6:56.4 5000M: 18:47.3 10000M: 39:18.1

row dude
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Location: Newfoundland, Canada

Re: How is this for a start?

Post by row dude » October 28th, 2010, 11:35 am

Hey, great job with the training and welcome to rowing from running. I was a runner as well before making the switch. Runners make great rowers imo! I'm only just 5'8" and believe me, if you can run for length, you can probably hall. 147lbs and haling 6:49. I found when I switched over that I could usually out rate the people I was with after a few very intense months of training. Good luck with it all!
David
Age:22 Weight:70.4kg Height:173cm
I dream I own the C2 Model E at the Provincial Training center
2k - 6:49/31spm

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