New Rower

[sidbayless]

Hi: I'm 56, 106.5 kg, and 1.88 m. I just started rowing. I don't have much wind because I have an ankle that needs replaced and haven't done cardio for years (the rowing seems ok for the ankle--it always hurts, so . . .). I started about two weeks ago. Jumped on and could barely do 3 mins. Currently I have about ten 2000 m sessions under my belt. I typically row around 500 m at about a 2:10 split, rest a minute, then start up again. I'm pretty exhausted at the end (around 12 mins). The reason I do this is because I read about rowing and interval training which suggested 500 m at about 2 mins with a 1 minute rest in between. I've watched the technique vids and I'm in the ballpark. I'm trying to lose weight (I'd like to go down about 11 or 12 kg) and increase cardio fitness. Every other day I do a short weight lifting circuit.

Questions:

1. Where should this have been posted;
2. what advice can you give me about kinds of workouts, goals, etc. This afternoon I will get in my 2000 m and report back. I'm going to try to pace myself and cut out a break. Thanks.

Today's rowing I did 2000m in 10:02 with a one minute break at 1000 m. I think I averaged 27 s/m.

[sidbayless]

Update: Rowing today (I do use the log, but want to provide info for anyone wanting to give advice). 2000m; 10:02 with one minute rest at 1000m; 27 s/m; damper was on 5 (PM4 machine).

[Ombrax]

Welcome to the forum Sid, and congratulations on starting to row. If you keep at it you will find that it's a great way to exercise.

There are quite a few threads on the forum about weight loss. You'll find that most folks who've successfully lost weight recommend going with long (but obviously not as fast) workouts. See the dedicated sub-forum for more details like heart rate ranges for weight loss workouts, and stuff like that.

Good Luck

[sidbayless]

...

[ukaserex]

I would say at this point, losing the weight will happen, provided you're not eating like an idiot. Just keep rowing.

As far as programming goes, it sounds like at your beginning level, it wouldn't really matter, other than avoiding bad habits.


A nice program you might follow is to row some long, slow, steady intervals to build your cardio base. I would start with 3 sets of 5:00, with 2 minutes of rest in between and do this for a few days each week.
The next week, I would increase the volume to 3 sets of 6:00 minutes with 2 minutes of rest. The next week, I'd increase the volume to 4 sets of 5:00, with 2:00 between each interval, OR stick with 3 sets but go for 8:00.

I would keep increasing the volume until you get to a 20 minute row, non-stop with no rest. At this point, I would introduce a few shorter rows - 500, 1000m, with 2-4 minutes rest in between, but aim for a faster pace, and try to close in on 2:20 per 500m, and then 2:10 per 500m.

Once you get to that point, you'll have a much better idea of where to proceed.

Others will most certainly suggest other potential programs. It's all about you, and what your goals are. Since you say you want cardio, I'd say get a heart rate monitor and keep tabs on your heart rate so you don't go from cardio to anaerobic, and row for as long as you can with your heart rate in the UT2 range.

[jamesg]

Work up to about 5k a day, improving your stroke so that you don't have to row at higher ratings than 20. Don't try to go fast, it's beside the point.

A 10 minute 2k (100 Watt) at 27 indicates that you have started to row, but are pulling a short stroke and rushing to the next one. Suggest you let your flywheel spin, leaving as much time as possible between strokes. Low drag allows this.

Your height and age indicate that you can get to 200 Watt at rating 20, if you row using your height, but 106 kg make this impossible for now. So take it easy but do the distance with long relaxed strokes. Things will soon change.

[hjs]

Nmr one would be, more volume, so try to increese the meters. Don,t go faster, but first longer, try to extent the intervals before you need a rest.
You current pace rating combination, for a guy you height, is not optimal, your strokes are likely to short and certainly to hasty. Calm down, take good long strokes.
As a newby you will see rapid gains, build up, so you can row 30 min in a row, once you are there you can look at a more specific scedule.

Good luck

[lindsayh]

Question: 1) What advice can you give me about kinds of workouts, goals, etc.

Volume for sure - slow strong strokes.
I you spent a few hours here looking at the (many) similar threads there is a virtual goldmine of information to help you.

[mitchel674]

I think what you are currently doing is a recipe for frustration and possible injury. At this point, you should be focusing on your rowing technique and building up your stamina. Start by watching the C2 rowing videos. Attention to this detail now will pay dividends in the future and help you prevent injury. Work on your stamina by rowing for longer pieces without breaks. Aim to row for 5 minutes straight before resting. Gradually increase until you can row for 30 minutes. These longer rows coupled with dietary modifications are how you can lose weight.

[sidbayless]

Thanks everyone--exactly the advice I was seeking.

[Dangerscouse]

Rowing at lower rates (18-22) will feel strange to start with so slow it down over a number of weeks (2-4 weeks should be about right), and drop it by 1 or 2 strokes a week.

It will feel hard as you're trying to go the same pace with less strokes so you need to use more power for each stroke: another good reason to slowly lower stroke rates. Don't worry if your pace drops, it's worth taking one step back to take two steps forward.

What drag factor are you using? You can check it on the monitor or on the Ergdata app. Don't go really heavy (150 or over) as this will probably lead to injuries and quickly fatigueing. There's no medals for rowing at over 200 drag factor so don't worry if it feels best to row at lower drag, as it's very subjective.

[Anth_F]

Rowing at lower rates (18-22) will feel strange to start with so slow it down over a number of weeks (2-4 weeks should be about right), and drop it by 1 or 2 strokes a week.

It will feel hard as you're trying to go the same pace with less strokes so you need to use more power for each stroke: another good reason to slowly lower stroke rates. Don't worry if your pace drops,it's worth taking one step back to take two steps forward.

Absolutely!!!

To be honest, don't even be really concerned with paces at this point of your journey. Row for distance, and at whatever feels relatively comfortable that it allows you to row for longer, without being totally exhausted. But, pay particular attention to focusing on rowing at lower rates, at least to get it to the low 20's SPM. Going along where you can breathe calmly, but still feel like you're doing some work.

Good luck, and enjoy.

[sidbayless]

Averaged 24 spm today, down from 27. Hard to get the rhythm.

[Dangerscouse]

Give it time, it will come. You need to get your breathing synchronized too.

I never used to row slower than 27/28 for years until about two years ago, but now I quite happily row at r18/19. It took me about a month to get used to r20 but it still felt better at r22 for a long time. Now I make sure I vary the rates so I don't get too used to any particular speed

[sidbayless]

I'm guessing drag factor is about 140--damper was on 5 (I dialed it down from the 10 I found it on). Thanks for your advice, I appreciate it.