Training for half a marathon

[ZTawadrous]

Y'all might be right. I really don't feel my legs hurting at all.
here is what I just did:
30 min 6620m. SR 30, DF 90, HR150.

[ZTawadrous]

I will have to figure out how to take a video and how/where to post it. hmmmm

[Carl Watts]

DF90 is real low as well whats the lever position ? Your fan housing could be full of dust if its up at 9 or 10.

Without age weight and height its pretty hard to position your performance.

Im wasting my time at DF90 cannot get any decent pace at lower ratings it needs to be 130 plus.

[Citroen]

I will have to figure out how to take a video and how/where to post it. hmmmm

Create a YouTube account or Vimeo or Tiktok.
Use your phone or GoPro on a tripod (or better have a friend, partner, kid, parent use their phone). We need to see the ergo from the side (like https://youtu.be/JqIhr6KCS2s ).

Upload video to chosen site.
Post URL from the site on here.

[ZTawadrous]

https://youtu.be/tnFw9UflPfo

30 min. 6556m 2:17 split 143avg HR

[hjs]

DF90 is real low as well whats the lever position ? Your fan housing could be full of dust if its up at 9 or 10.

Without age weight and height its pretty hard to position your performance.

Im wasting my time at DF90 cannot get any decent pace at lower ratings it needs to be 130 plus.

Technique

Should be easy to pull fast at low spm. On high spm less so, for that a higher drag is easier.

[ZTawadrous]

my damper is at 3
I am 46 year old, 178Ib, 5'8

[mitchel674]

You're shooting the slide. This robs you of most of your power. Look at the first part of your drive. Your seat is moving but the handle is not. All of that power from your legs is lost with this problem. Fixing this alone will significantly improve your power.

https://www.youtube.com/watch?v=QLEezSLwE1g

[Citroen]

my damper is at 3
I am 46 year old, 178Ib, 5'8

What's the drag factor from the PM5 at damper 3?
Move the damper up, drag factor needs to be over 100 - probably closer to 120.
https://www.concept2.com/indoor-rowers/ ... etting-101

[ZTawadrous]

Damper 3 is drag factor of 87. Damper of 9 is drag factor of 180

[ZTawadrous]

Here another work out.
Controlled the slider. No overshoot
30:00 6600m Drag factor 122. Damper at 5
Split is 2:15/500 on PM5 but somehow ErgData is 2:05
Felt more workout in the legs and butt for sure.
Heading in the right direction

[Citroen]

Damper 3 is drag factor of 87. Damper of 9 is drag factor of 180

Your machine needs cleaning. Then move the damper (not dampener) as below:

• Male heavyweight (over 75 kg) - 125-140
• Male lightweight (under 75 kg) - 120-135
• Female heavyweight (over 61.5 kg) - 120-130
• Female lightweight (under 61.5 kg) - 115-125

[Carl Watts]

Stick to the DF ranges above for best results. My last 30min was at DF 133.

Something not right with your heartrate however, mine ranges from 56 resting after 1 minute sitting on the Erg seat to over 180 at age 53.

I would say its just you level of fitness and strength for your age is not good so just give it 6 months of training.

[Anth_F]

Looking at your stroke i can see some weak points. Your posture is slouched and you're not rocking forwards on the recovery to setup for a strong catch position, and the legs aren't doing much. The legs make up for 60% of the power delivery per stroke. Your stroke is arms and somewhat erratic as well which makes it inefficient in connecting well with the machine.

There are some very useful official concept 2 videos on youtube to help with the rowing technique. I can also recommend DarkHorseRowing on there, he has some great practice drills to work on to really hone your technique.

[ZTawadrous]

Stick to the DF ranges above for best results. My last 30min was at DF 133.

Something not right with your heartrate however, mine ranges from 56 resting after 1 minute sitting on the Erg seat to over 180 at age 53.

I would say its just you level of fitness and strength for your age is not good so just give it 6 months of training.

Are you saying because my HR does not go high enough then something is wrong with my heart ?
My resting HR is low 30s and after stopping workout, I recover pretty quick.