Beginner here!

[jamesg]

I think my technique is fairly sound and I'm currently doing 2 x 2000 a day, morning and night - although my times are horrible: 9.45. What is the best way to progress from this point?

Well done, you're pulling about 110 Watts, double what most beginners do. This and your 4k a day will get you fit and help you lose weight.

However your high rating suggests your arms are doing most of the work; this can lead to excessive fatigue in the arms and none in your legs.

In that case, the next step is to learn to row. The C2 technical video shows the specific rowing style that oarsmen use so that the legs do most of the work:

http://www.concept2.com/indoor-rowers/t ... que-videos

Low drag can help by making the pull quick but not too hard, leaving time for a slow recovery.
Low feet can help by offering better posture at the catch.

[Erik A]

my natural rate is 27/28SPm and after some advice by Stu (thanks) i am concentrating on getting it down. currently sit at 23/24SPM which requires some concentration on my part. you wont drop from 30+ to low 20s without some real concentration and as has been suggested already take your time and drop a couple of SPM over a period and get used to it. then drop a couple more etc.

another program which i am on is the interactive weight loss program which is a bit more relaxed than the BPP. this (for me) is a 24 week program and is working out quite well. I will do the BPP after i complete this.
https://indoorsportservices.co.uk/training/interactive

its another option that may suit as the beginning is long slow UT2 work

[Dangerscouse]

my natural rate is 27/28SPm and after some advice by Stu (thanks) i am concentrating on getting it down. currently sit at 23/24SPM which requires some concentration on my part. you wont drop from 30+ to low 20s without some real concentration and as has been suggested already take your time and drop a couple of SPM over a period and get used to it. then drop a couple more etc.

Good to hear it's working Erik. It's still a slight struggle for me at times to stay at lower strokes. r22 this morning really tested me as I really wanted to up the rate for the last 30 mins.

@ Smoggy it will be hard to reduce the rates but persevere and remember that if it's difficult to do but it is what you should be doing, it's worth doing it.

[TomR]

i don't think you should start the pete plan or any other. not yet.

spend some time working on your stroke. fiddle during your workouts. set the monitor for 10 or 15 mins and just row. take the rate down, pick it up for a bit, pick it up a bit more, slow down. get comfortable. if after your first 10-15 mins, you're ready for more, go.

after you are regularly rowing 30 mins and have some ability to row smoothly at different rates, pick a plan and get slim and fast.

[Psychopasta]

Thanks Smoggy for asking the same question I was after, and to everyone else for their answers.

I'm 59 years old, 5'7" tall, 208lb (yes I know) and I have just started using the Concept2 as my go-to workout for weigth loss and stamina gain. Like Smoggy I was pulling way too fast, and I have consciously been trying to reduce my stroke rate. I was pulling at ~35 SPM, my last workout I got down to 29 and it was much better.

I've been trying to work to a one-and, two-and, three-and cadence where one is the drive with the legs, and is the hips and arms, and then the recovery is two-and (arms and hips) three-and is legs back to the catch. Does that sound right? My original poor technique was to send as much time on the drive as the recovery, and I'm trying to spend 2x the time on it instead. Any tips on this? Counting to three gives me a 1:2 ratio drive to recover, should I aim for 1:3 instead?

Based on what I've read above, I'm planning on aiming for 20 minutes continuous rowing, 25 SPM. I plan to vary the intensity by driving hard for a while, then using less pressure on the drive as I tire and need to recover. Does that sound good?

Thanks,

- Pasta

[Dangerscouse]

Thanks Smoggy for asking the same question I was after, and to everyone else for their answers.

I'm 59 years old, 5'7" tall, 208lb (yes I know) and I have just started using the Concept2 as my go-to workout for weigth loss and stamina gain. Like Smoggy I was pulling way too fast, and I have consciously been trying to reduce my stroke rate. I was pulling at ~35 SPM, my last workout I got down to 29 and it was much better.

I've been trying to work to a one-and, two-and, three-and cadence where one is the drive with the legs, and is the hips and arms, and then the recovery is two-and (arms and hips) three-and is legs back to the catch. Does that sound right? My original poor technique was to send as much time on the drive as the recovery, and I'm trying to spend 2x the time on it instead. Any tips on this? Counting to three gives me a 1:2 ratio drive to recover, should I aim for 1:3 instead?

Based on what I've read above, I'm planning on aiming for 20 minutes continuous rowing, 25 SPM. I plan to vary the intensity by driving hard for a while, then using less pressure on the drive as I tire and need to recover. Does that sound good?

Thanks,

- Pasta

I don't know about counting as I never do it but give 1:3 a try and see what rate you end up at. Getting used to slower rates will be beneficial.

Going from 29 to 25 doesn't sound much but it's quite a difference and I found breathing was an issue as you're having to breath at different times through the stroke, which takes some concentration

[JerekKruger]

Counting to three gives me a 1:2 ratio drive to recover, should I aim for 1:3 instead?

I wouldn't aim for 1:3 at the moment. I only hit 1:3 when I'm rowing at, or below, 18SPM and I'd guess that my drive is faster than yours so you'd probably have to rate even slower. 1:2 is fine, though don't sweat it too much: the main thing is to keep your recovery nice and relaxed and your drive powerful.

Based on what I've read above, I'm planning on aiming for 20 minutes continuous rowing, 25 SPM. I plan to vary the intensity by driving hard for a while, then using less pressure on the drive as I tire and need to recover. Does that sound good?

I'd suggest trying to keep the speed constant (or as constant as you can manage) even if this means going a little slower. Once you've found a pace you can hold for 20 minutes you can work on building it up (I'd suggest slowly increasing the time you hold it for).

[SMOGGY]

Morning all

Quick update:

I took onboard the tips from yesterday and did another 2k this morning, focusing on a 1:2 timing and deliberately slowing my stroke rate.

It felt so much easier and I felt like I could have gone on much longer (I didn't have time this morning but will give it another go tonight)

So I did 2041 m at 10.05 with an average SPM of 22

My drive length was 1.21

Really surprised that slowing down gave me pretty much an identical timing as before

[Yorkiebar]

22 SPM is a good place to be practising and refining your technique. Once you have a strong steady stroke at this pace you will be able to work on increasing distance etc. I started out with a stroke rate of 29-30 SPM but during the last year have worked it down to a comfortable 22 - 24 depending on distance. Average for Marathons is 22 and Half Marathons is 23 for me. Just looking at this mornings result though looks like you are using 'Just Row' option, If you want to row 2k's then go into 'Select Workout' from main screen and then 'Standard Workouts' - you will find 2000m listed there. This will allow you to not only compare your sesisons but also play around with drag and SPM to find your ideal rate etc.

[Psychopasta]

Thanks peeps!

[SMOGGY]

Yeah, I was just trying out the spm tips from yesterday.
I'll give it another go tonight and hopefully increase the distance.

[livingkennedy]

Morning All,

Seeing the commentary here on stoke rates above 30 brings to mind something that stuck with me from a video by Dark Horse Rowing (OT but highly recommend their beginner videos on youtube). The guy was making the point that, first and foremost, the erg is all about "engaging with the machine." At 34 SPM and a pace around 2:30 my suspicion is that while the seat is sliding a whole bunch, the machine itself is not being engaged.

Personally, I can hit 34 SPM for maybe 5-10 strokes, but I'l be wildly out of control oscillating between 29 and 35 SPM. Also - I can't really stroke that fast without bringing my split times down in the neighborhood of 2k minus 10 or so. Totally unsustainable for more than a few hundred meters.

Others on this thread have touched on form and provided great resources, but I did want to throw my $0.02 in the corner of focusing on creating engagement with the machine - whatever that means to you.

[Dangerscouse]

Definitely chose a specific time or distance as this makes it easier to compare sessions

[Neorticros]

Morning All,

Seeing the commentary here on stoke rates above 30 brings to mind something that stuck with me from a video by Dark Horse Rowing (OT but highly recommend their beginner videos on youtube). The guy was making the point that, first and foremost, the erg is all about "engaging with the machine." At 34 SPM and a pace around 2:30 my suspicion is that while the seat is sliding a whole bunch, the machine itself is not being engaged.

Personally, I can hit 34 SPM for maybe 5-10 strokes, but I'l be wildly out of control oscillating between 29 and 35 SPM. Also - I can't really stroke that fast without bringing my split times down in the neighborhood of 2k minus 10 or so. Totally unsustainable for more than a few hundred meters.

Others on this thread have touched on form and provided great resources, but I did want to throw my $0.02 in the corner of focusing on creating engagement with the machine - whatever that means to you.

Heh, a couple months ago some guy sat next to me and started rowing at 40-42 SPM while at 400 cal/hr (afterwards I checked that was nearly 4 mins/500m split). And he even looked young and fit. After 3-4 mins there I got so nervous that I sprinted for 2 mins before leaving the rower in a hurry. I've told myself I wouldn't mess with other people's workout if they didn't ask me to, so I didn't tell him anything and just left

[Erik A]

Seen a couple like that as well. I must admit to having to hold myself back from giving some (possibly unwanted) advice. I just keep on rowing .