Training does pay off.

[Wilpert]

Ok,
So I only took delivery of my concept 2 rower around 6 weeks ago.
Whilst I’m not new to training, running, cycling etc.
I am new to the concept 2.
When I started I was all over the place, doing sessions at 30 and 32 sr and my form was really poor.

I’m never going to break any records, I’m short and not so heavy, under 11 stone and nearly 60 years old.

Anyway, I followed a few dark horse training sessions and followed the form that he uses and I’m now managing sessions 30 mins (could do longer of course but I’m happy with this for now) and I’m able to use a sr of around 20 to 21 and still get the same split times that I was getting at 30 and 32.
I’m also managing to keep these very steady, I.e all my splits are within a coupe of seconds of each other.

I’m working towards doing a 10k, which I know is very doable and my current splits for 30 minutes is under 2:15.
That’s not an all out effort but comfortably difficult, so I’ve got plenty in the tank for a faster or harder session.

Sorry for the long message, I guess what I’m saying is that it’s well worth listening to good advice here and it’s well worth being prepared to make changes to your rowing style and form.
It’s working for me.

[MPx]

Well done sir! Keep it going and the improvements will continue for a long time yet....

[Captain Darling]

Great stuff mate.

In terms of working up to a 10k I've been using the Beginner Pete Plan (often abbreviated to BPP in rowing circles) linked below since getting back into rowing after illness. It's the second time I've used the BPP, it's a really great program for steadily progressing your fitness on the erg when starting out.

https://thepeteplan.wordpress.com/beginner-training/

If you're already doing 30 minute sessions then you might be better jumping in around week 4 where the longer rows are 6.5k rather than the 5k they start in week 1. It's a cracking, easy to follow program that will really push your fitness along whilst doing it at a steady level that should limit injury or burnout risk if it's followed well.

Keep training and progressing Wilpert!

[Wilpert]

Thanks for the positive feedback.
Noted re the plan, I’ll try that.
I’m not saying my rowing form is perfect but I do feel that I’ve mastered it to a certain extent, so yes week 4 will work for me.
My current 30mimute sessions aren’t far off of 6.5k so it should be fine.

[Dangerscouse]

Good to read this Wilpert. Rowing is meritocratic and it rewards humility when it's combined with hard work.

Technique is a work in progress for quite a while, and sometimes slight inefficiencies can be better suited to you, so don't think it's absolutely essential that you absolutely master it

[Wilpert]

Thanks again,

I’ve downloaded the Pete plan.
It seems that you can make hard or easy depending on how hard you want to work.
I started by doing a short 3 x1000 mts intervals with 3 minute recoveries.
As these are quite short distance, I felt I could give it a fair bit of effort and I found myself working quite hard.
My splits were around 10 seconds faster than what I have been doing on my 30 minute rows.

I’m amazed at how I’ve slowed my sr down so much and still manage to keep the split times consistent.

So Im getting there with form.
I’m getting there with effort and pacing.
But I’m still unsure where I need to be with drag factor.
I’m not a big guy, just 165cm and around 65kg so I’ve been working with a df of around 90. Does this seem too low?
I feel if I increase it then I’ll end up with a slower sr and that might. It work for me?

Sorry if it doesn’t make too much sense.

[Dangerscouse]

But I’m still unsure where I need to be with drag factor.
I’m not a big guy, just 165cm and around 65kg so I’ve been working with a df of around 90. Does this seem too low?
I feel if I increase it then I’ll end up with a slower sr and that might. It work for me?

There is no secret to drag factor, as it's very subjective. Don't forget it is just a means to an end ie getting faster in the most personally efficient method.

The only thing you can do is to try it at different levels, and give it a few sessions as it could feel strange to start with but you may get used to it.

[Wilpert]

Did a 6500mts session tonight.
Kept the df @ 90 and it seemed comfortable even at lower s/r so I think I’ll keep this as my general setting so I can monitor progress.

Up to date I haven’t rowed for longer than 30 mins in a single session but that will soon change, when this does happen, should I lower my rate on those longer sessions or try to keep the sr and effort the same but just extend the time?

I say this because when I’ve trained for running and cycling, I’ve always slowed my pace down a fair bit on longer sessions.

[KeithT]

Did a 6500mts session tonight.
Kept the df @ 90 and it seemed comfortable even at lower s/r so I think I’ll keep this as my general setting so I can monitor progress.

Up to date I haven’t rowed for longer than 30 mins in a single session but that will soon change, when this does happen, should I lower my rate on those longer sessions or try to keep the sr and effort the same but just extend the time?

I say this because when I’ve trained for running and cycling, I’ve always slowed my pace down a fair bit on longer sessions.

Depends on your goal. If the idea is to just get 10K done then you could go slower and conserve energy. If wanting to push yourself try maintaining the pace and SPM. Do it gradually if that's why you want to do. In the end you will want to be able to row longer pieces with less effort.

[Rick]

I agree with Keith. And keep a close eye on that form! A break in form immediately costs you in speed and fatigue. It’s amazing how it can feel like you’re really pouring the effort on, yet not be going faster… straighten your posture, keep from breaking at the elbows or opening your hips too soon, and suddenly you feel like your putting out less effort, but your split time drops! I’ve been rowing steadily for a bit over a year now, and I still have to pay attention to that every row.

Keep going!

[Wilpert]

Thanks again peeps,

I’m 100 percent confident that I can do 10k.
The thing for me is to be able to do it in a set time.
Fwiw when I row 30 minutes in training I cover around 6700 and I still have plenty in the tank.
I’d be happy to do 10k in sub 44 mins which I’m sure sounds extremely slow for many on here.

If I do that then I’ll aim for a 10 mile row then perhaps later on progress to a half m.

I’d dearly love to be able to row as fast as I used to run but I can’t seem to get there. I do feel there is a correlation between running and rowing times though.
Not so long ago aged mid 50s I could run 5k in under 20 mins with a fair wind behind me.
My half m was 90 mins and full marathon under 3:30.
So if I get within 10 percent of any of those I’ll settle for that. I’d like to do all three before I hit 60 this year so I’ve got about 6 months to do it.

As I’ve said a few times, I’ve accepted that I’ll never break any records due to being short, a bit older and not superstrong but I’m generally fit enough to do longer sessions.

My sr has come down a lot and I feel comfortable around the 20 mark, which is a huge surprise for me as I felt that I was somehow pre disposed to working at lower resistance and faster sr.

[Holly62]

10k seems like an insane impossible distance, when you start. I'm no expert Ive only been rowing a few months myself. I am 60, and 165 lb, and my hearts all stented up blah blah.
Anyway back to the plot, a few short months ago I weighed in at 238lbs and could barely walk to the bottom of the garden.
Now, nine months in I row 10 k, at least twice a week and I'm aiming to improve on that this month, March 95,000k m.
Totally impossible, but that's the thing about the concept 2, it gives you the tools to get yourself better, all you have to do is add a bit of determination.
I'm working towards a marathon in May, now that's madness

[fragandclear]

10k seems like an insane impossible distance, when you start. I'm no expert Ive only been rowing a few months myself. I am 60, and 165 lb, and my hearts all stented up blah blah.
Anyway back to the plot, a few short months ago I weighed in at 238lbs and could barely walk to the bottom of the garden.
Now, nine months in I row 10 k, at least twice a week and I'm aiming to improve on that this month, March 95,000k m.
Totally impossible, but that's the thing about the concept 2, it gives you the tools to get yourself better, all you have to do is add a bit of determination.
I'm working towards a marathon in May, now that's madness

That's inspiring Holly, well done.

[Baraboobiker]

Nice post Holly62. Congratulations on your progress!

[Holly62]

I'm still plodding on, I don't sit on the machine unless I'm doing 10k.
If I can do it anyone can, I truly have never felt fitter in my life or so mentally positive.
Instead of feeling like I was coming to the end of my life, I feel half my age, all I needed was a concept 2 and a bit of stoic determination, and that's the truth.
Anyone can do this.
Anyway I'm going to get back to my marathon preperation for next month, I have loose plans for doing as many challenges as possible this year, and maintaining my fitness levels which have never been better, and what to do with my new life.
Oh I completed 105,000m in the team challenge last month, which I find amazing