Newbie Intro

[nobody]

Wow, this rowing stuff is kicking my butt!!!!!

Total newbie here, and grateful for all of the information on these forums!

My story: 47yr old male, 6-00, 210lbs, workout regularly, don’t really watch what I eat and I love food! I started rowing about 10 days ago and boy is it a difficult and great workout. Started off way too fast and have learned to calm down. My first few rows were all about time. Since then I have decided to forget about times and just sit down, try to row perfect, and enjoy it. I am hoping that my stroke is getting better, and it is starting to feel a bit more natural. In the beginning I felt like I was working way too hard for bad results. I have been rowing mostly intervals (500m and 1000m) now and have been enjoying it.

Hoping to get better and back under 200lbs where I belong. Maybe even join a virtual team !

Thanks for all the info!

[Cyclingman1]

Started off way too fast and have learned to calm down.

That is almost predictable for guys. I'm most familiar with new Xfitters. All of them start off like they're going to row to China in a minute. Course, after a minute they're dead. Long strokes, slow pace, good form is the ticket to begin with. Intervals are fine - you can still get the distance and time in. I would suggest at least alternating continuous pace, longer distance with slightly faster intervals on different days. Remember it is all leg drive with fairly straight arms from the start/catch, then swing the back rearwards, then the arms pulling handle to sternum. Then fast hands away, back forward, then bend legs back to start/catch. Nothing to it.

[G-dub]

Some will agree and others may not, but I found that learning to row at 18-22 SPM helped me to learn about power in the stoke and to also learn to row for longer periods with more controlled heart rate. The challenge is slowing the recovery enough to get the SPM down, which feels awkward at first. Intervals of course take the SPM higher.

[Cyclingman1]

I think a natural, sustainable strokes per minute is more important for someone starting out. Slow SPM is for developing power, it is a training technique. A newbie is not necessarily "training." I suspect something in the 25-28 range will feel better without the forced slowdown in the recovery. The OP can say what he feels natural with. Also moderate DF needs to be used. That was not mentioned by OP.

[nobody]

Thanks for the replies Cycling and G-dub!

So far my natural SPM seems to be right in the middle of your suggestions 23- 24.

I started Day one on Pete's beginner plan. By the 4th day, I was hating it. I think for a total newb like me, some technique work needs to be put in before starting with 5000m workouts. With shorter multiple intervals, it is easier for me to focus on technique. That being said, I am going to do a 20 minute row tonight and try to maintain decent form (decent for me) throughout.

Cycling.......sorry what is "DF"?

[ronmardix]

..

[mardix]

Also moderate DF needs to be used. That was not mentioned by OP.

sorry what is "DF"?

Drag factor. Beginner rowers and crossfitters tend to set the damper to 10 thinking that it maximizes the resistance and that they get a better workout. It doesn't and they don't.

Here's some info.

http://www.concept2.com/indoor-rowers/t ... etting-101

[Edward4492]

Tend to agree with Jim. I'm a huge proponent of low rate rowing....after you've trained for a while. I learned real quick when I started (recently) running rowing classes at the gym that I had a hard time getting people to slow down. Most untrained people seem to row with very low power at very high rates (over 34r). I finally settled on a rate cap of 28r and was able to improve form and dramatically improve pace and wattage at that rate.