Newbie question on progression

[ylmro]

Thanks again for all the feedback. I spent some time this weekend reviewing my form, filming myself and comparing with instructional videos. I identified some issues and honestly think it's looking pretty good now, although I may hire a coach at some point for one session, just to help me identify any errors that I can't spot from a layman's perspective.
I also figured out that my breathing rhythm was part of the problem. I was exhaling at the finish, breathing in and out again during the recovery, inhaling at the catch and breathing out during the drive. Basically, I was taking too many breaths.
Now instead of getting that quick breath in before the drive, I breathe in during the drive. Meaning I exhale at finish, breathe in during the recovery, exhale at the catch, breath in during the drive.

I applied the changes during a 15 mins session today, and it felt much better. I didn't cover as many meters, but I have probably been going too lightly on the power front now, correcting too much in the other direction. I'll try to find the sweet spot in terms of power applied during the drive, and will then work my way up to 30 minutes. I can work on getting faster later down the line. Still worked up a real sweat!

Today's session:
15 mins, 3176m, avg 2:21/500m, avg 123W, peak 178W, avg 20.7 spm, avg HR 154, avg peak 482N, avg work 356J

Previous session:
15 mins, 3314m, avg 2:16/500m, avg 139W, peak 178W, avg 14.4 spm, avg HR 149, avg peak 693N, avg work 580J

If you have less than 5 hours or so to work out then do whatever you enjoy doing. Just about any training plan will work.

NOTE: cardio improvements come slow, and stay a long time. You can build for years with improvement.

Thanks for the advice, I'll make sure to check out those videos. Yeah, I think for now I'll just be happy if I get to a point where I can row for decent lengths of time, without compromising too much on power. 30 mins to start with, then hopefully towards 60 mins. If we take a running analogy (I used to run a long time ago, but my knees won't allow it anymore), I'm at the stage where I'm working my way up from the run-walk-run-walk kind of beginner sessions.

[dabatey]

Just keep at it. It might be worth lowering the pace (but probably not spm) a touch more for now if you feel you need to in order to lengthen the sessions. 20 spm is a much more natural stroke rate than your previous 15 spm.

[jamesg]

I set up the water resistance according to the manufacturer's recommendation.

I'd guess the amount of water is critical. The more the water, the slower the pull?

If that's correct, suggest you adjust the water level to get a quick pull (say 0.6-0.7s at full length) that still lets you pull as hard as you want, or can, for the duration.

If then you take a pull about every three seconds (rating 18-24) you'll get fit in no time at all.

[JaapvanE]

I'd guess the amount of water is critical. The more the water, the slower the pull?

If that's correct, suggest you adjust the water level to get a quick pull (say 0.6-0.7s at full length) that still lets you pull as hard as you want, or can, for the duration.

This is not how a waterrower works. The waterlevel is crucial for the inertia of the rotating waterbody, where on an airbased rower the flywheel is solid metal and thus inertia is fixed and you change the drag through the airflow. Some more advanced waterrowers can insert a braking plate into the tank, simulating a drag lever.

[ylmro]

Just keep at it. It might be worth lowering the pace (but probably not spm) a touch more for now if you feel you need to in order to lengthen the sessions. 20 spm is a much more natural stroke rate than your previous 15 spm.

I went for a 20min session at 2:29 today, which felt good and pretty sustainable, HR at 140. Next session I'll try to do 30mins, and then I'll try to slowly work my way up to 60, which will probably take a while.

[dabatey]

Just keep at it. It might be worth lowering the pace (but probably not spm) a touch more for now if you feel you need to in order to lengthen the sessions. 20 spm is a much more natural stroke rate than your previous 15 spm.

I went for a 20min session at 2:29 today, which felt good and pretty sustainable, HR at 140. Next session I'll try to do 30mins, and then I'll try to slowly work my way up to 60, which will probably take a while.

I think you will surprise yourself and at that pace extend the time 'reasonably' easily, and 30 to 40 minutes is plenty if you do it often enough.

[Joebasscat]

I'm actually using water resistance rower.

Are you using the WaterRower with the S4 monitor (or much better, the SmartRow pulley), then these numbers can be trusted.

If you aren't, the numbers you mention are indeed totally nonsense. If you want decent numbers, either switch to the SmartRow pulley or OpenRowingMonitor.

Are you saying that Water Rower has accomplished providing results that are now comparable to the C2? I started with one but it was the S4 monitor. Nice machine, but I’m glad I switched to the C2.

[JaapvanE]

Are you saying that Water Rower has accomplished providing results that are now comparable to the C2? I started with one but it was the S4 monitor. Nice machine, but I’m glad I switched to the C2.

The SmartRow pulley is quite reliable, and as far as I can tell, as reliable as a PM5. So data should match more. There will always be subtle differences due to startup behaviour and smoothing, etc., but the data looks quite good.

A WaterRower is physically a different machine, and thus has a different feel to it. So some people might perform better, while others perform worse. But the pulley gets the basics (metrics) right, making the rest a matter of preference.

[Joebasscat]

Are you saying that Water Rower has accomplished providing results that are now comparable to the C2? I started with one but it was the S4 monitor. Nice machine, but I’m glad I switched to the C2.

The SmartRow pulley is quite reliable, and as far as I can tell, as reliable as a PM5. So data should match more. There will always be subtle differences due to startup behaviour and smoothing, etc., but the data looks quite good.

A WaterRower is physically a different machine, and thus has a different feel to it. So some people might perform better, while others perform worse. But the pulley gets the basics (metrics) right, making the rest a matter of preference.

Thanks. That was an obvious weakness in the “early” days in that the WR clicked off the meters much faster, as I’m sure you are aware. (I was sub 7” on the WR) The WR wasn’t good for my back and I realized, after making the switch, the rail on the WR didn’t provide the same angle. The C2 seems to provide better encouragement toward proper posture. Just my experience, but overall it had some positives.

[JaapvanE]

Thanks. That was an obvious weakness in the “early” days in that the WR clicked off the meters much faster, as I’m sure you are aware. (I was sub 7” on the WR)

Yeah, the S4 is about 10% too optimistic. But it is way better than most other machines, where often drag isn't even calcuated, or measurements are conducted on the wrong side of the pulley (effectively measuring handle speed instead of impellor speed). From what I hear from frequent users, the SmartRow pulley is a lot better.

The WR wasn’t good for my back and I realized, after making the switch, the rail on the WR didn’t provide the same angle. The C2 seems to provide better encouragement toward proper posture. Just my experience, but overall it had some positives.

Yeah, feet positioning and angles matter a lot, especially for comfort. And the double rail construction limits people in placing their feet outward (which would be dealbreaker for me as I have the tendency to rotate my feet outward). But they are beautiful machines, much more fitting in a home interior.