Looking for general guidance for a newbie
Looking for general guidance for a newbie
Hi everyone. First post.
I am new to rowing and have just got my C2 and have been rowing for a couple week. My aim is general fitness and weight loss. I also have mild OA in left hip. So far this does not hinder my workout.
So I'm just winging it at the moment and would appreciate any suggestions / targets or any feedback you guys may have.
I am 40 years old, weigh 100kg and I do 20 min rows 3 days on, one day off. I feel like I can row everyday, but starting slow.
It seems at this point in time my averages are
Split :2.28
Spm : 24
Distance : around 4000
Damper (I think it's called) set on 2
So, what should I focus on improving?
Thanks In advance
I am new to rowing and have just got my C2 and have been rowing for a couple week. My aim is general fitness and weight loss. I also have mild OA in left hip. So far this does not hinder my workout.
So I'm just winging it at the moment and would appreciate any suggestions / targets or any feedback you guys may have.
I am 40 years old, weigh 100kg and I do 20 min rows 3 days on, one day off. I feel like I can row everyday, but starting slow.
It seems at this point in time my averages are
Split :2.28
Spm : 24
Distance : around 4000
Damper (I think it's called) set on 2
So, what should I focus on improving?
Thanks In advance
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- 10k Poster
- Posts: 1463
- Joined: January 20th, 2015, 4:26 pm
Re: Looking for general guidance for a newbie
Welcome and congrats on your new rowerg!
My first suggestion would be for you to concentrate on the rowing stroke and really focus on your technique. Start by reducing your stroke rate down to 22-24 spm. This will help you to focus on your form and also allow time for recovery. Watch videos on technique and try to emulate that perfect rowing form at lower SPM.
Please report back.
My first suggestion would be for you to concentrate on the rowing stroke and really focus on your technique. Start by reducing your stroke rate down to 22-24 spm. This will help you to focus on your form and also allow time for recovery. Watch videos on technique and try to emulate that perfect rowing form at lower SPM.
Please report back.
59yo male, 6ft, 153lbs
Re: Looking for general guidance for a newbie
I probably have to video myself to see if my form is right. Will do that over next sessions.
When it comes to how demanding a workout is, Does Lower spm kind of balance out with a 'harder' drive? (If that makes sense). Why the lower spm?
Cheers
When it comes to how demanding a workout is, Does Lower spm kind of balance out with a 'harder' drive? (If that makes sense). Why the lower spm?
Cheers
-
- 10k Poster
- Posts: 1463
- Joined: January 20th, 2015, 4:26 pm
Re: Looking for general guidance for a newbie
Let's think about it this way. I'm 18 years older than you, but I can easily pull your 2:28 pace at just 20 spm for hours. So I can produce as much power as you can with far fewer strokes. I must be doing something more efficiently and effectively as I row. You should seek to improve your technique in this manner. Keep in mind that I am a very mediocre rower!
59yo male, 6ft, 153lbs
Re: Looking for general guidance for a newbie
1 the stroke: its sequences, length and force.1. What should I focus on improving? 2. Why the lower spm?
2 to give you time to pull a long hard stroke without getting exhausted.
See the C2 guidelines here, showing how the stroke is pulled, using the legs:
https://www.concept2.com/indoor-rowers/ ... que-videos
08-1940, 183cm, 83kg.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week
Re: Looking for general guidance for a newbie
Ok. So did a quick 2k this morning and tried to slow down my spm, but ended up with an equal or slightly worse split, so yeah I'm doing something wrong.
Will post progress in due time..
What do you suggest I set the damper to? Seems most suggest 3-5. I have it on 2.
Makes sense! So will be studying some form and technique videos to see what I can change then check my figures again..mitchel674 wrote: ↑November 28th, 2022, 10:40 pmLet's think about it this way. I'm 18 years older than you, but I can easily pull your 2:28 pace at just 20 spm for hours. So I can produce as much power as you can with far fewer strokes. I must be doing something more efficiently and effectively as I row. You should seek to improve your technique in this manner. Keep in mind that I am a very mediocre rower!
Will post progress in due time..
What do you suggest I set the damper to? Seems most suggest 3-5. I have it on 2.
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- Marathon Poster
- Posts: 10427
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Looking for general guidance for a newbie
Be careful not to over simplify this. Rowing at lower stroke rates is harder, and as a general guide lower is easier for stronger rowers, and higher is easier for fitter rowers. Generally speaking.
It's also worth noting that any serious attempt at a 2k will always, or 99% of the time, be done at a higher stroke rate. My first ever 30r20 (30 mins at r20) was circa 7760m, but my unrestricted 30 mins was about 8210m. Now, there is only about 200m difference between them, but that took time, adjustments and effort.
There is also a subtle but important change in breathing techniques when you notably change stroke rates as a newbie. The increased effort at r20 from r28 will subconsciously slow you down to start with as the effort changes, and you feel it's unsustainable, and your innate handbrake comes on. With training you'll accommodate this, but it's an issue to start with.
50 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
"You reap what you row"
Instagram: stuwenman
Re: Looking for general guidance for a newbie
Read up about Drag Factor - that is what the damper setting sets, but is is different on each machine. You probably should have a DF in the 120-130 range, but we are all individuals and lower, or higher may suit you better.Bejzu wrote: ↑November 29th, 2022, 3:41 amOk. So did a quick 2k this morning and tried to slow down my spm, but ended up with an equal or slightly worse split, so yeah I'm doing something wrong.Makes sense! So will be studying some form and technique videos to see what I can change then check my figures again..mitchel674 wrote: ↑November 28th, 2022, 10:40 pmLet's think about it this way. I'm 18 years older than you, but I can easily pull your 2:28 pace at just 20 spm for hours. So I can produce as much power as you can with far fewer strokes. I must be doing something more efficiently and effectively as I row. You should seek to improve your technique in this manner. Keep in mind that I am a very mediocre rower!
Will post progress in due time..
What do you suggest I set the damper to? Seems most suggest 3-5. I have it on 2.
Born 1963 6' 5" 100Kg
PBs 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
2021 - 5k 17:26 - FM 2:53:37.0
PBs 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
2021 - 5k 17:26 - FM 2:53:37.0
Re: Looking for general guidance for a newbie
Am watching Fundamentals from Dark Horse Rowing channel on youtube, which I hear offers good advice.
You've convinced me this is a technique issue so will work on that more then anything else, and post back within a couple of weeks.
Thanks for now. Be back soon
Cheers
You've convinced me this is a technique issue so will work on that more then anything else, and post back within a couple of weeks.
Thanks for now. Be back soon
Cheers
Re: Looking for general guidance for a newbie
I watch a lot of YouTube videos on how to row also. Dark Horse and Training Tall are my two favorites. I row while watching their videos to dial in my technique. Good luck!
Re: Looking for general guidance for a newbie
OK. So after some tutorial watching, i have managed to get to an average of
BEFORE
2.28 split and 34 spm 4000m
AFTER
2.30 split and 24 spm 4000m
I am very happy and equally as surprised with that progress just by watching 30 min of tutorials. Or am I getting over excited? LOL
Technique is far from perfect but at least I have spotted stuff I was doing wrong and can work on improving them..
My next step now I guess will be nailing the technique (It will take practice until it becomes second nature).
After that, am I right to say improving my split will depend on me creating more power on the drive?
Cheers
BEFORE
2.28 split and 34 spm 4000m
AFTER
2.30 split and 24 spm 4000m
I am very happy and equally as surprised with that progress just by watching 30 min of tutorials. Or am I getting over excited? LOL
Technique is far from perfect but at least I have spotted stuff I was doing wrong and can work on improving them..
My next step now I guess will be nailing the technique (It will take practice until it becomes second nature).
After that, am I right to say improving my split will depend on me creating more power on the drive?
Cheers
-
- Marathon Poster
- Posts: 10427
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: Looking for general guidance for a newbie
First of all, I love seeing how you've seen the bigger picture and can see progress, despite a slower pace. This is really important and 100% the right way of thinking. Too many newbies focus on the numbers on the screen at the detriment of the foundations.Bejzu wrote: ↑December 1st, 2022, 4:03 amOK. So after some tutorial watching, i have managed to get to an average of
BEFORE
2.28 split and 34 spm 4000m
AFTER
2.30 split and 24 spm 4000m
I am very happy and equally as surprised with that progress just by watching 30 min of tutorials. Or am I getting over excited? LOL
Technique is far from perfect but at least I have spotted stuff I was doing wrong and can work on improving them..
My next step now I guess will be nailing the technique (It will take practice until it becomes second nature).
After that, am I right to say improving my split will depend on me creating more power on the drive?
Cheers
No, you're not getting over excited, that's great progress, as r24 is a world of difference from r34. Yes, your pace will improve when you're able to deliver more power, through improved fitness and technique.
50 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
"You reap what you row"
Instagram: stuwenman
Re: Looking for general guidance for a newbie
Yes. What counts is the Work in each stroke, where Work, an engineerng term, is Length x Force. A rational technique can maximise this quantity, using to best effect the existing strength and range of motion of legs and hips. This is what overloads our cardiovascular system, so a offers training effect, even at low ratings.improving my split will depend on me creating more power on the drive?
This Work quantity is shown (indirectly) by the PM5 display, and is equal to Watts/Rating.
When you moved from 2:28@34 (108/34 = 3.2) to 1:30@24 (104/24 = 4.3) you improved your stroke by almost 35%: 4.3/3.2 = 1.343. Well done.. but it's not over yet.
08-1940, 183cm, 83kg.
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week
2024: stroke 5.5W-min@20-21. ½k 190W, 1k 145W, 2k 120W. Using Wods 4-5days/week