Beginner seeking advice

[Anth_F]

set the dragfactor to 110 (was a setting of about 6 on the wheel, is that normal?

Sounds like the machines a bit dusty. 110df on my immaculate clean C2 registers @ around a damper setting of 3. You'll be fine though, as long as you can get an optimal df for your work is all that matters. And it's the gyms machine so let them worry about it

[hjs]

what are all your thoughts on training with a heart rate monitor? When I used to cycle, most of my rides were with a band, trying to keep my HR between (170-age and 180-age). With the erg, I feel like it would be a challenge to keep my HR that low, just as it was when i first started cycling.

Later certainly usefull, but only on your real numbers, your rest and max not a formula.
You could already use it and see your hf behaving.

[gfxprotege]

Later certainly usefull, but only on your real numbers, your rest and max not a formula.
You could already use it and see your hf behaving.

I my resting heart rate is 65 and my max is 182, what range would you suggest I use?

[JerekKruger]

I my resting heart rate is 65 and my max is 182, what range would you suggest I use?

How did you determine your max heart rate?

[hjs]

Later certainly usefull, but only on your real numbers, your rest and max not a formula.
You could already use it and see your hf behaving.

I my resting heart rate is 65 and my max is 182, what range would you suggest I use?

Ok use those numbers, when you get fitter they will change, rest will get lower, max may not be your true max. But for now fine. Use 70%, sometimes 80%

Read a bit here https://indoorsportservices.co.uk/train ... wers?id=59 not just this but look at the links on this page also

[gfxprotege]

I my resting heart rate is 65 and my max is 182, what range would you suggest I use?

How did you determine your max heart rate?

after I saw the post about using resting and max, i googled, saw the concept2 page here: http://www.concept2.com/indoor-rowers/t ... rate-range

and used the formula 205.8 - (.685 * age) to get max HR. resting HR i got from my last doc visit (about 2 weeks ago).

[JerekKruger]

and used the formula 205.8 - (.685 * age) to get max HR. resting HR i got from my last doc visit (about 2 weeks ago).

The problem with that formula is it describes the average max heart rate, but individuals differ quite a bit (it underestimates mine by about 10 for example). The only way to truly determine your max heart rate is with one of several max heart rate tests, which involve doing progressively harder and harder exercise, culminating in going all out. This is not a pleasant experience, and should definitely not be attempted by people with heart problems.

Now you could just use the formula, but if your max heart rate differs significantly from it it's going to generate heart rate zones that aren't really suitable for you (either too easy or too hard depending on which way it differs).

Personally I'd recommend not worrying about zones for now. Just do a variety of workouts with you heart rate monitor on and use it to get an idea of how it varies with intensity. Also, if you do any hard interval sessions or things like all out 5000m then keep an eye on how high your heart rate goes and use that as a working max.

By the way, your minimum was probably elevated if it was tested at the doctors. Use your heart rate monitor first thing in the morning, lying down and fully relaxed to get a more accurate resting value.

[hjs]

I my resting heart rate is 65 and my max is 182, what range would you suggest I use?

How did you determine your max heart rate?

after I saw the post about using resting and max, i googled, saw the concept2 page here: http://www.concept2.com/indoor-rowers/t ... rate-range

and used the formula 205.8 - (.685 * age) to get max HR. resting HR i got from my last doc visit (about 2 weeks ago).

Your max Hf can,t be gotten this way. It can vary 20 beats up and down, thats 40 beats difference. USE YOUR REAL NUMBERS, the one you see when working out

[edinborogh]

Welcome to the wonderful, frustrating, painful, exhilarating world of indoor rowing!

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priceless....

[jrpeiso]

I just got started rowing last month to add some variety to my fitness plan. I've put in about 40k so far and enjoy the erg more than I thought i would. So far my "training plan" has been to do 1k row at the end of my weight sessions (3x weekly) and 4 x 500m/1r (2x weekly) on the no weights days. I've posted a 1:42.7 500m, 3:49.8 1k and 8:14.7 2k. I'm 58, fairly fit and want to set realistic goals. Is what I'm doing enough to improve my times or do I need to introduce longer pieces? I'm aiming for the 75th percentile on the online rankings for these distances and I'm going to start working towards a 21 minute 5k.

[hjs]

I just got started rowing last month to add some variety to my fitness plan. I've put in about 40k so far and enjoy the erg more than I thought i would. So far my "training plan" has been to do 1k row at the end of my weight sessions (3x weekly) and 4 x 500m/1r (2x weekly) on the no weights days. I've posted a 1:42.7 500m, 3:49.8 1k and 8:14.7 2k. I'm 58, fairly fit and want to set realistic goals. Is what I'm doing enough to improve my times or do I need to introduce longer pieces? I'm aiming for the 75th percentile on the online rankings for these distances and I'm going to start working towards a 21 minute 5k.

In the beginning everything will help, but for endurance nothing beats volume.
Getting better at 500 needs very different training compared to 2k. 500 is strenght/speed, 2k much more endurance.
Doing a 20 min row, plus a few 1 min sprints after, could be usefull for you at this moment. Will make you faster overall.

[MassiF]

First post here...please be gentle if I ask something stupid
I just bought a Model D after about an year of using a cheaper rower, but I’m mainly a runner so I clearly don’t have technique and muscles, but good cardiovascular system.
I always keep an eye on the heart rate monitor as I’m used to train by heart rate in running, and I read the UT2 and UT1 bands require low spm, which makes sense. I have no problem in rowng at 18-20 spm, but I’m struggling in increasing the spm for harder workouts. In fact, what I usually end up doing is keeping the rate down, around 20-22 but pushing even more (hopefully with the right technique)... I really can’t see myself rowing at 30+ spm :-O
Again I’m reading that a > 5 power/stroke ratio is good, and mine is usually around 5.40 when I row slowly, but everything seems to fall apart when I increase the rate, with ratio going down a lot.
Is this a problem or is it simply lack of muscle power? As long as this is not wrong technique that can lead to injury I’d be fine.

[grandon]

First post here...please be gentle if I ask something stupid
I just bought a Model D after about an year of using a cheaper rower, but I’m mainly a runner so I clearly don’t have technique and muscles, but good cardiovascular system.
I always keep an eye on the heart rate monitor as I’m used to train by heart rate in running, and I read the UT2 and UT1 bands require low spm, which makes sense. I have no problem in rowng at 18-20 spm, but I’m struggling in increasing the spm for harder workouts. In fact, what I usually end up doing is keeping the rate down, around 20-22 but pushing even more (hopefully with the right technique)... I really can’t see myself rowing at 30+ spm :-O
Again I’m reading that a > 5 power/stroke ratio is good, and mine is usually around 5.40 when I row slowly, but everything seems to fall apart when I increase the rate, with ratio going down a lot.
Is this a problem or is it simply lack of muscle power? As long as this is not wrong technique that can lead to injury I’d be fine.

Another newbie here!Sorry that I jump here. I am in a very similar situation. I seem to do everything at the same rate R19. I have problems increasing rate over 25. Example

i am following Pete Plan and I did 7,000m at 2.07 r19, next work out was 4.x800 r'2 so I started at 1.58 r26 for the first round and actually it was quite an struggle so the next rounds were at the same pace (around 1.56/8 but r20)

Yesterday I did 6x500 at 1.52 r23 and I think this is the highest rate I've ever done!

[jamesg]

Again I’m reading that a > 5 power/stroke ratio is good, and mine is usually around 5.40 when I row slowly, but everything seems to fall apart when I increase the rate, with ratio going down a lot.
Is this a problem or is it simply lack of muscle power?

The ratio depends on age, size and sex as well as technique, so can't be criticized as such.

However the loss of ratio (= Work) at higher ratings suggests you need to develop technique. First develop a good stroke, then use it; not the other way round.

Note the sequence and combination of hands, swing and legs, and the posture at the catch:

http://www.concept2.com/indoor-rowers/t ... que-videos

[Dangerscouse]

Grandon, don't worry it will get easier with time, experience and better fitness.

Some ergers (me included) find it easier at a higher spm (I naturally fall into 27/28r) but I find a low spm harder so it's nothing to worry about, it's more of a preference.

Concentrate on your technique and chip away slowly at rating higher