Indoor Rowing Form

[Cyclingman1]

Steph,

Usually new rowers reveal age,ht, & wt. Course, you don't have to, but all of those parameters pertain directly to rowing. But then again, we can guess. Also, what part of the world are you from? No street address, but maybe country or state?

Again, I'd like to reiterate that form is usually not perfect. Most of what you do is within acceptable limits.

[stephparm]

Hi Jim! I ought to add that to my signature like you have on yours! I'll stay active on here so I can glean more from all of you and become a regular member of the rowing community.

I'm 65", 127 lbs, 29 years old. I live in Western New York, USA. I'm a small-town girl that has more fun with cards, sports, and campfires than exploring big cities - so while my hometown isn't glamorous, it's where my family and my heart are. I could do without the subpar weather though!

Thanks for your affirmation on my form. I think I'm making some improvements and am upping my output - I don't know how I ever managed to do those one-hour sessions! It's amazing how just a few more strokes/minute can knock the wind out of you.

Today I did 32r26, 2:14/500m, 145 average watts, 95 drag factor. I lowered the damper down to 3.

I'm wondering, how does one account for warming up when it comes to recording accurate stats? My first 5 minutes were by far my weakest, but I had a minute of a very relaxed warm-up in there. Do you end the workout and start fresh once you're ready to go, or just let it be? I'm not going for any records so it's not crucial by any means but I'd like to track my progress.

[Dangerscouse]

Thanks for your affirmation on my form. I think I'm making some improvements and am upping my output - I don't know how I ever managed to do those one-hour sessions! It's amazing how just a few more strokes/minute can knock the wind out of you.

Today I did 32r26, 2:14/500m, 145 average watts, 95 drag factor. I lowered the damper down to 3.

I'm wondering, how does one account for warming up when it comes to recording accurate stats? My first 5 minutes were by far my weakest, but I had a minute of a very relaxed warm-up in there. Do you end the workout and start fresh once you're ready to go, or just let it be? I'm not going for any records so it's not crucial by any means but I'd like to track my progress.

Oh yes, one or two seconds pace or spm increase when you're close to your limit can be a totally different ball game.

It's best to warm up and then re-set your monitor for the session so you can properly compare sessions and progress etc.

[jackarabit]

Thanks for your affirmation on my form. I think I'm making some improvements and am upping my output - I don't know how I ever managed to do those one-hour sessions! It's amazing how just a few more strokes/minute can knock the wind out of you.

Today I did 32r26, 2:14/500m, 145 average watts, 95 drag factor. I lowered the damper down to 3.

I'm wondering, how does one account for warming up when it comes to recording accurate stats? My first 5 minutes were by far my weakest, but I had a minute of a very relaxed warm-up in there. Do you end the workout and start fresh once you're ready to go, or just let it be? I'm not going for any records so it's not crucial by any means but I'd like to track my progress.

Oh yes, one or two seconds pace or spm increase when you're close to your limit can be a totally different ball game.

It's best to warm up and then re-set your monitor for the session so you can properly compare sessions and progress etc.

Best as Stu says to isolate the main training piece from warmup and down. Also obviously the case with comps in all sports. Some do an “all-in-one” continuous distance or time for long SS training in which wp and wd can be the first and last of the time or distance divisions (splits) programmed in the monitor.

You mention stretching. The back stops drill is a short, general purpose warmup to very gradually increase metabolic snd ROM markers. Named for the seat track stops in a shell, back stops is just a boaty way of designating finish position with legs flat. I like 1’ each of arms only, arms and back (very good for ham and glute flexibility), arms, back and legs pushing from quarter stroke length, same from half or 3/4 stroke, and finally 1’ @ full stroke.

[hjs]

Do a warm up before your main session. Only start when you are fully ready.

[jackarabit]

Do a warm up before your main session. Only start when you are fully ready.

The general thumb rule is long warmup for low volume, high intensity (sprints) and shorter for high volume @ low intensity. Not uncommon to to do 20’ and 4-5000m to get a hot engine for 2k test.

[Cyclingman1]

Do you end the workout and start fresh once you're ready to go, or just let it be? I'm not going for any records so it's not crucial by any means but I'd like to track my progress.

Separate warmup and workout stats. Usually do a "Just Row" for warmup. Play around with it. Do a few harder strokes, etc. I would think a few minutes is all that is needed. Most people like to make progress and keep up with it. You don't have to be a record setter. It is amazing how much progress can be made in the first few months of rowing. Then it gets tougher and one experiences up and towns. Then you have to regroup; change it up, etc. But don't quit. A lot do.

Will you be posting in the C2 Logbook? Each person has their own logbook that is not seen by anyone. However, you can designate your best rows for standard distances to be ranked among all other rowers of your age range and weight. It does require a simple registration on the C2 web site. It's a way to keep things interesting.

[stephparm]

I'm so glad you mentioned the 'Just Row' feature. Truthfully that's all I had been doing prior to this morning, but now I know choosing a workout is a better option as far as tracking goes. I've been uploading the data to my C2 logbook but I've learned that your results aren't often qualified when using the 'Just Row' function. I plan on increasing my time gradually, so this morning I actually set a workout for 33 minutes. No ranking for me since there's no 33-minute category but maybe I can switch things up and on certain days I'll just go for time, and other days I can find a workout that fits into one of the ranking parameters. Great advice - thank you bunches!

[Cyclingman1]

I'll mention something that can be done when Just Row does not result in an exact rankable distance or time. You might start a Just Row session and realize that you have a pretty good time going. You can stop just after you cross a rankable distance.

Let's say you row 5012 meters in say 22 minutes. If we are not talking a WR effort, you calculate what the 5000 meter time would be and rank your effort. In the example, the 5000m time would be 22 * (5000/5012). It's not cheating, although perhaps some purists might not like it. You cannot, however, take a lesser distance and calculate up. For example 4980 meters cannot be recalculated for 5000m. Any recalculated time cannot be a WR because it would not be "verified" by the C2 monitor.

Hope all of that makes sense. The calculations get a little trickier when the time is say 22:13. Now you have to convert the 13s to mins (13/60). So, (22 + 13/60) * (5000/5012). Then subtract 22 min and multiply the fraction by 60.

Ranking can be fun or be a burden. Depends on the person.

[Citroen]

You can rank it but it's unverified so you can put any old distance or time you fancy in there. That makes your rounded down workout complete junk and not worth the space it wastes in the C2 database.

If you want to rank 5K then just row 5K. It's not hard to program the PM5 that way.

Leave "Just Row" for the gym monkeys who just want the PM5 to display some (meaningless to them) numbers as they row.

[Cyclingman1]

You can rank it but it's unverified so you can put any old distance or time you fancy in there. That makes your rounded down workout complete junk and not worth the space it wastes in the C2 database.

If you want to rank 5K then just row 5K. It's not hard to program the PM5 that way.

Of course, you are correct. Perhaps I did not get that point across well enough. Any "entered" row is unverified. And unverified rows have a marginal connotation. I just experienced that in my age group where one guy had fantastic numbers across the board. I complained to C2 but they did nothing. But some reason, a couple of months ago, the guy pulled all of his times.

But let's say someone has verified about 1/2 of their times. It's pretty easy to see that the other times fit or do not. I see unverified times all the time. I don't immediately jump to the conclusion that they are bogus. It just depends. I just threw that out for the OP. Maybe I should not have. She can make up her own mind about posting in the rankings.

[Citroen]

It's still a waste of time and Carl Watts will agree with me.

Most folks who are doing a properly ranked time will try to get their pace right so that they achieve their goal time or goal distance, that will usually result in dumping everything into the last 200m to cross the line on a flourish.

Cheating the system in your way achieves nothing.

[hjs]

It's still a waste of time and Carl Watts will agree with me.

Most folks who are doing a properly ranked time will try to get their pace right so that they achieve their goal time or goal distance, that will usually result in dumping everything into the last 200m to cross the line on a flourish.

Cheating the system in your way achieves nothing.

Indeed, if you plan to do a serious row, pressing a few buttons to set the distance is no effort at all.

[stephparm]

Hey, I appreciate the conversation. It's good to be familiar with more of the 'ins and outs' of recording and uploading results. Everyone has raised good points and Jim's testament is valid; it'd be pretty easy to tell if someone is blowing smoke if their verified results are nothing at all like their manual uploads. I don't like to think there are people so dishonest as to fudge their numbers, but I'm not so naive as to believe they're not out there.

Anyhow, it sounds like we can all agree that the absolute best way to go about it is to simply build a workout so the data can be verified. Now I know to stay away from Just Row when it comes to making the boards. This is why these conversations are so helpful!

[stephparm]

Hey everyone - me again.

I think I've made some improvements to my form over the last month, thanks to all of the great suggestions here. I believe I have been keeping them all in mind but I'm hoping to have a few people verify.

I've become more comfortable on the C2 and rather than repeatedly chanting reminders to myself, I've come to the point where what I've been doing simply feels natural. I just check myself periodically to be sure I'm still in tune. The back pain I felt when I started a month ago is but a memory, except for a bit of stiffness now and then. That said, I think I'm doing much better - but by all means, please point anything out that might still be getting in my way.

https://www.youtube.com/watch?v=GWJwAPt ... e=youtu.be

After watching it a few times I wonder if I'm prematurely hinging my body after the finish. My feet might need to be planted a bit more firmly too.

Thanks for the help!