Newbi

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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ckabanis
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Newbi

Post by ckabanis » October 11th, 2021, 4:09 pm

Hey everyone !
Newbie as a rower and as a member of this forum:)

So...i have started rowing . I am 31 ,1.80 , 85kg , played basketball as semipro and now want to put a new challenge in my life .

So these are my numbers from my first trainings
1) 4503m - 20:00 min - avg pace 2:13.2 32spm
2) 4774m - 20:00 min - avg pace 2:05.6 31spm
3) 5132m - 20:00 min - avg pace 1:56.9 35spm
4) 5000m - 18:59 min - avg pace 1:53.9 36spm
5) 10009m - 40:00 min - avg pace 1:59.9 33spm


I just want to ask .
After 5 trainings these are my numbers and i would like to know about the the limits of my improvement. What should I expect ?
I am familiar as an former athlete by adapting proper technique so i try to do my best at that.

In any case thank u fellas and happy to part of this forum:)
31y; 1.80m 5k=18:59; 15k=58:56; 40mins= 10,009m;

mitchel674
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Re: Newbi

Post by mitchel674 » October 12th, 2021, 8:53 am

Welcome to the forum.

Were these 5 workouts done on a concept2 rower?

If so, I'm impressed you kept 33spm for 10k.

I'm not sure about your question.
55yo male, 6ft, 154lbs

jamesg
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Re: Newbi

Post by jamesg » October 12th, 2021, 8:58 am

Given height and age you should be able to row quite easily with a 10 W' stroke: 200W at rating 20. Right now your ratings are far too high, and this can block your progress.

A ten watt stroke rating 35 is 350Watt, well below 7 minutes for a 2k. It needs endurance.

See: https://www.concept2.com/indoor-rowers/ ... que-videos

If you use ergdata you can see pull speed and length and average force. No doubt you can pull a stroke at 2m/s and 50kg average. This is a peak power of 1kW during the pull, more than 1 hp, which is why we use low ratings for training.
08-1940, 183cm, 84kg. Last seen MHR 158 in 2k = 220 - 77% of age.
2021-2: stroke 6 W-min. ½k 1:55.5; 1k 4:09.2; 2k 8:42.2; 5k 23:15; 30' 6247; 10k 49:36.

Dangerscouse
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Re: Newbi

Post by Dangerscouse » October 12th, 2021, 11:51 am

Welcome to the forum, and it's very difficult to confirm the limits of your improvement as you're a newbie, and it is very reliant on how dedicated your training is.

Keep training, stay patient and don't compare yourself to others and you'll not go far wrong.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Tony Cook
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Re: Newbi

Post by Tony Cook » October 12th, 2021, 5:36 pm

ckabanis wrote:
October 11th, 2021, 4:09 pm
Hey everyone !
Newbie as a rower and as a member of this forum:)

So...i have started rowing . I am 31 ,1.80 , 85kg , played basketball as semipro and now want to put a new challenge in my life .

So these are my numbers from my first trainings
1) 4503m - 20:00 min - avg pace 2:13.2 32spm
2) 4774m - 20:00 min - avg pace 2:05.6 31spm
3) 5132m - 20:00 min - avg pace 1:56.9 35spm
4) 5000m - 18:59 min - avg pace 1:53.9 36spm
5) 10009m - 40:00 min - avg pace 1:59.9 33spm


I just want to ask .
After 5 trainings these are my numbers and i would like to know about the the limits of my improvement. What should I expect ?
I am familiar as an former athlete by adapting proper technique so i try to do my best at that.

In any case thank u fellas and happy to part of this forum:)
Welcome to the forum.
You’re just shaking things down at the moment so difficult to say where you are. You are showing lots of newby gains. First thing is technique and that’s best worked on at slow rating - around 20SPM. Have a look at Dark Horse Rowing for some good introductory sessions that you can row along with to work on technique. Then you can find what suits you and see where you go.
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7

ckabanis
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Re: Newbi

Post by ckabanis » October 13th, 2021, 10:28 pm

First of all thank you all for your answers !

As i said i am a beginner in rowing but not in Sports in general , so this is my question ..am i already touching my limits and how much improvement is there in the room for me ?

To answer to your question i am using concept2 in my gym .

As for the SPM I realized that "lower"-"harder" means much faster :))

I will try to make a video so u can see my technique.

And also a training update ..
Yesterday, at my sixth training i did my first 15km using this technique that i read about 800m(normal)/200m(hard)...not at all rounds but in most of these 15rounds. It was nice specially for my mind.
And here are my stats of this 15km training .

15km - 58:56min - avg pace 1:57.9 - 34spm
31y; 1.80m 5k=18:59; 15k=58:56; 40mins= 10,009m;

ckabanis
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Re: Newbi

Post by ckabanis » October 13th, 2021, 10:35 pm

mitchel674 wrote:
October 12th, 2021, 8:53 am
Welcome to the forum.

Were these 5 workouts done on a concept2 rower?

If so, I'm impressed you kept 33spm for 10k.

I'm not sure about your question.
Exactly concept2 ..
Yesterday I kept 34spm for 15km.. i posted this training below ..thanks for answer :)
31y; 1.80m 5k=18:59; 15k=58:56; 40mins= 10,009m;

ckabanis
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Re: Newbi

Post by ckabanis » October 14th, 2021, 5:27 am

jamesg wrote:
October 12th, 2021, 8:58 am
Given height and age you should be able to row quite easily with a 10 W' stroke: 200W at rating 20. Right now your ratings are far too high, and this can block your progress.

A ten watt stroke rating 35 is 350Watt, well below 7 minutes for a 2k. It needs endurance.

See: https://www.concept2.com/indoor-rowers/ ... que-videos

If you use ergdata you can see pull speed and length and average force. No doubt you can pull a stroke at 2m/s and 50kg average. This is a peak power of 1kW during the pull, more than 1 hp, which is why we use low ratings for training.
To be honest i just wanted to test myself at every category or challenge so i can see the improvement in future. The last one is Half Marathon, and after that i will try to follow training advices :))
31y; 1.80m 5k=18:59; 15k=58:56; 40mins= 10,009m;

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hjs
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Re: Newbi

Post by hjs » October 14th, 2021, 6:26 am

ckabanis wrote:
October 11th, 2021, 4:09 pm
Hey everyone !
Newbie as a rower and as a member of this forum:)

So...i have started rowing . I am 31 ,1.80 , 85kg , played basketball as semipro and now want to put a new challenge in my life .

So these are my numbers from my first trainings
1) 4503m - 20:00 min - avg pace 2:13.2 32spm
2) 4774m - 20:00 min - avg pace 2:05.6 31spm
3) 5132m - 20:00 min - avg pace 1:56.9 35spm
4) 5000m - 18:59 min - avg pace 1:53.9 36spm
5) 10009m - 40:00 min - avg pace 1:59.9 33spm


I just want to ask .
After 5 trainings these are my numbers and i would like to know about the the limits of my improvement. What should I expect ?
I am familiar as an former athlete by adapting proper technique so i try to do my best at that.

In any case thank u fellas and happy to part of this forum:)
Nice starting point, With one extreme point, your rating. I would say you row like a bunny. You can have a look online, youtube maybe and look how other rowers row. This will be a good bit different, mostly with a much longer and calmer stroke.
In the long run it pays of to build a strong stroke.
Have a look and see for yourself.

mitchel674
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Re: Newbi

Post by mitchel674 » October 14th, 2021, 8:49 am

hjs wrote:
October 14th, 2021, 6:26 am
ckabanis wrote:
October 11th, 2021, 4:09 pm
Hey everyone !
Newbie as a rower and as a member of this forum:)

So...i have started rowing . I am 31 ,1.80 , 85kg , played basketball as semipro and now want to put a new challenge in my life .

So these are my numbers from my first trainings
1) 4503m - 20:00 min - avg pace 2:13.2 32spm
2) 4774m - 20:00 min - avg pace 2:05.6 31spm
3) 5132m - 20:00 min - avg pace 1:56.9 35spm
4) 5000m - 18:59 min - avg pace 1:53.9 36spm
5) 10009m - 40:00 min - avg pace 1:59.9 33spm


I just want to ask .
After 5 trainings these are my numbers and i would like to know about the the limits of my improvement. What should I expect ?
I am familiar as an former athlete by adapting proper technique so i try to do my best at that.

In any case thank u fellas and happy to part of this forum:)
Nice starting point, With one extreme point, your rating. I would say you row like a bunny. You can have a look online, youtube maybe and look how other rowers row. This will be a good bit different, mostly with a much longer and calmer stroke.
In the long run it pays of to build a strong stroke.
Have a look and see for yourself.
He's doing 15km rows at 34 spm!
55yo male, 6ft, 154lbs

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hjs
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Re: Newbi

Post by hjs » October 14th, 2021, 10:51 am

mitchel674 wrote:
October 14th, 2021, 8:49 am


He's doing 15km rows at 34 spm!
I know, think thats a record, never seen that before. :D

But he also got a 153 5k, so pace is already pretty ok, the stroke is very alternative, that why I said, have a look how others use the machine.

ckabanis
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Location: Germany

Re: Newbi

Post by ckabanis » October 15th, 2021, 10:30 pm

hjs wrote:
October 14th, 2021, 6:26 am
ckabanis wrote:
October 11th, 2021, 4:09 pm
Hey everyone !
Newbie as a rower and as a member of this forum:)

So...i have started rowing . I am 31 ,1.80 , 85kg , played basketball as semipro and now want to put a new challenge in my life .

So these are my numbers from my first trainings
1) 4503m - 20:00 min - avg pace 2:13.2 32spm
2) 4774m - 20:00 min - avg pace 2:05.6 31spm
3) 5132m - 20:00 min - avg pace 1:56.9 35spm
4) 5000m - 18:59 min - avg pace 1:53.9 36spm
5) 10009m - 40:00 min - avg pace 1:59.9 33spm


I just want to ask .
After 5 trainings these are my numbers and i would like to know about the the limits of my improvement. What should I expect ?
I am familiar as an former athlete by adapting proper technique so i try to do my best at that.

In any case thank u fellas and happy to part of this forum:)
Nice starting point, With one extreme point, your rating. I would say you row like a bunny. You can have a look online, youtube maybe and look how other rowers row. This will be a good bit different, mostly with a much longer and calmer stroke.
In the long run it pays of to build a strong stroke.
Have a look and see for yourself.
Thank u very much for ur answer ...i realize slowly thimgs that i didn't know ..for example that there is something with air-resistance 🤣 range 1-10 or something like that ... i don't even know what I was doing 🤣but as i read , for long distances ideal for mean is something like 3-5 ..

I have to notice that i know that these numbers are good on general in comparison with other numbers that i found , but my attitude as a former athlete is to be the best 🤣🤣i know it's funny and totally impossible with my heigth but this is what I was thinking when I made my first 15km..like a bunny 🤣

I will try to make a video although it's is a little bit difficult in my gym . really appreciate the answers:)
31y; 1.80m 5k=18:59; 15k=58:56; 40mins= 10,009m;

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hjs
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Re: Newbi

Post by hjs » October 16th, 2021, 10:32 am

ckabanis wrote:
October 15th, 2021, 10:30 pm
Thank u very much for ur answer ...i realize slowly thimgs that i didn't know ..for example that there is something with air-resistance 🤣 range 1-10 or something like that ... i don't even know what I was doing 🤣but as i read , for long distances ideal for mean is something like 3-5 ..

I have to notice that i know that these numbers are good on general in comparison with other numbers that i found , but my attitude as a former athlete is to be the best 🤣🤣i know it's funny and totally impossible with my heigth but this is what I was thinking when I made my first 15km..like a bunny 🤣

I will try to make a video although it's is a little bit difficult in my gym . really appreciate the answers:)
Welcome.

Yes the machines uses air resistance to pull against, the number 1/10 give a number called “dragfactor” on a new clean machine that roughly ranges from 85/220 ish. Over time we need to clean the fancage to keep this range.

Don’t know how good you where. At your height weight you do not have the build to be a long distance runner?

Rowers are often tall, 190/2.00m is common, but lightweight rowers, sub 95kg are smaller, although still tall ish

Wr over 2k is 5.35 ish. Thats 1.24 ish pace. Marathon, from memory 1.41/42 ish.

Sub 6, over 2k is very good, not elite, for lightweights it is elite. Sub7 for Average Joe a nice first goal.

For you, first thing you need to learn, is a good stroke, your current spm/strokerate means you are going up and down the very rapidly, using little force and almost certain with a very short stroke.

Instead of using 30 plus ratings, 20/24 is much more common, with much more force and lenght. Examples are plenty to be found online. Even looking at rowing on water, you should get a rough idea how you should move. The legs and backswing should do the most work, arms are used less and are more the hooks our body pulls from.

Tsnor
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Re: Newbi

Post by Tsnor » October 18th, 2021, 12:20 pm

ckabanis wrote:
October 11th, 2021, 4:09 pm
...
After 5 trainings these are my numbers and i would like to know about the the limits of my improvement. What should I expect ?
I am familiar as an former athlete by adapting proper technique so i try to do my best at that.
Easiest way to set ultimate goals is look at Concept2 RANKINGS for your age group. As a semi-pro athlete in an endurance sport (basketball 1 hour match is huge for endurance) you should be able to hit top 10% by age. Note some of the really strong rowers don't rank their pieces, and few of the weak rowers rank theirs so the percentiles by age by splits are not perfect.

Example: https://log.concept2.com/rankings/2022/ ... s=verified Look at the percentile chart at the right.

Aside, I'm a not good volleyball player, but play a lot. I had good single stroke power the day I started rowing. I credit all the max effort jumping in volleyball for the leg power. Bet Basketball gives your the same benefit. Get the technique right so you don't hurt yourself, then work up slowly because some of your rowing muscles will be very strong, and other rowing muscles are barely trained. In about 6 weeks you're are going to see some nice 100m to 500m times.

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