Concept2 Forum

Hy,I'm a new member and rowing, I m 47y.o. 54kg and 164cm I was a good trail runner and road biker (just now) so I'm not new to sport (rest hr 35 max 175,)but I rowed my first time just two mounths ago o a model c pm2 plus the one that I bought. In these days I focus on my way of rowing the problem Is that I m not able to impr9ve my pace (2,30 2,40 even if I can row in this way for a lo g time.To reach 2,20 I need to travel at 38,42stroke that it is too much for me.
How can I reach a good pace with not so much strokes?
I row at 4 level , last question It is really difficult to reach a good hr (140_150) pairing other indoor exercise tapis or bike trainer.
Could you help me?Thanks

Hi Francesco!

Welcome. It sounds like it might be a technique issue...is there a local rowing club you can consult for technique advice? Or can you post a video here of you rowing? It should be taken straight on from the side. Ideally, if you can wear some of your sporting gear that has a stripe down the side, that can be useful.

Again, welcome!

Alissa

You need to concentrate on technique. Your initial technical target can be something like 120 W at rate 20-22. It's a question of know-how, not strength or fitness.

Make sure you pull a long stroke, as quickly as possible, using your legs. But then come forward very slowly, taking at least 2 seconds. In terms of total work done on the handle, it's length that counts, there's no need to rush to the next stroke. Just make sure it's a good one using legs, back and arms.


Some items that help to row well are:

Very low drag, so that the flywheel keeps going;
Feet as low as possible, to help posture at the catch;
Recovery sequence: hands away, swing forward, then legs, to give length;
Pull sequence: legs, trunk, arms so that the stroke starts with the largest muscles and finishes with the smallest.

This is what it looks like:
https://www.youtube.com/watch?v=Pf84O5cTWY4

Francesco69 wrote:Hy,I'm a new member and rowing, I m 47y.o. 54kg and 164cm I was a good trail runner and road biker (just now) so I'm not new to sport (rest hr 35 max 175,)but I rowed my first time just two mounths ago o a model c pm2 plus the one that I bought. In these days I focus on my way of rowing the problem Is that I m not able to impr9ve my pace (2,30 2,40 even if I can row in this way for a lo g time.To reach 2,20 I need to travel at 38,42stroke that it is too much for me.
How can I reach a good pace with not so much strokes?
I row at 4 level , last question It is really difficult to reach a good hr (140_150) pairing other indoor exercise tapis or bike trainer.
Could you help me?Thanks

You main problem is body seize. Rowing is a strenght endurance sport. Good rowers are pretty heavy, not often almost double your weight.
With your background and build you seriously lack strenght/muscle. Eating enough and building a strong stroke is all you should focus on.
For training limit your strokerrate to say 24. And try to make long full strokes. You need lots of meters to build strenght.
Time trials use free rate.

Lightweight rowers are still upto 75 kg. You can,t overcome that. But you can improve.

^ and listen to this guy he has a ton of insight into training people.

Yeah, you seem pretty small. It's not a bad thing, you just have to realize that there is a lot more physical strength needed for continuous rowing then for cycling or running where your low body weight would be a good advantage.

I'm curious what brought you to rowing? It's an awesome cross training exercise if running or cycling are your main activities. You will gain strength through the whole body which should help prevent injuries (especially in running).

I'd say drop your resistance lower (youre pretty light and probably not strong enough for that yet), and put it around 2. Stroke at 18-24.

Thanks everyone, I fell in love with rowing cause a bicycle injiurie, I'm concentrated on my technique, I sow many videos according your precious suggestions.
I have a good and stenght legs not the same my upper body,I note that when I give force in the first part of movement my feets lost contact and I jump on the saddle this deconcentre me ...

Francesco69 wrote:Thanks everyone, I fell in love with rowing cause a bicycle injiurie, I'm concentrated on my technique, I sow many videos according your precious suggestions.
I have a good and stenght legs not the same my upper body,I note that when I give force in the first part of movement my feets lost contact and I jump on the saddle this deconcentre me ...

We are as strong as our weakest link. Slowly build your upperbody by using low spm. You could post a clip of your erging for technique tips.

Hi Francesco.

Francesco69 wrote:I note that when I give force in the first part of movement my feets lost contact and I jump on the saddle this deconcentre me ...

A nice tool, too

http://www.concept2.com/indoor-rowers/t ... orce-curve

Paolo

Please help me, i can't improve my training, yesterday after my last session i really was disappointed and this is the reason:i rowed 55min at 30,32 spm df 4 medium pace 2,32 (very bad) bpm 120 (also not good for my training plans ) i tried to use the legs and reduce spm whith long stroke quicker before and lower after but my hert rate drop drastically down to 110 105 bpm ....
Should i leave rowing?
Thanks again

Francesco69 wrote:Please help me, i can't improve my training, yesterday after my last session i really was disappointed and this is the reason:i rowed 55min at 30,32 spm df 4 medium pace 2,32 (very bad) bpm 120 (also not good for my training plans ) i tried to use the legs and reduce spm whith long stroke quicker before and lower after but my hert rate drop drastically down to 110 105 bpm ....
Should i leave rowing?
Thanks again

Try the following next training, set the pm on 1 min on, 1 min rest. Row the first min rate 32 at 2.30, the next tow rate 31, keep the pace at 2.30. Keep lowering the spm every minute while keeping the this. May this way you feel how a stronger stroke should feel.

a) Post a video.
b) The C2 don't work as you may expect. The machine don't *push* for you. You need to push. Push hard and your heart rate will go to the sky
c) go df 0 ... really .. you need to learn how 'to push' looks like.
d) POST a VIDEO





PaoloC

Francesco69 wrote:Please help me, i can't improve my training, yesterday after my last session i really was disappointed and this is the reason:i rowed 55min at 30,32 spm df 4 medium pace 2,32 (very bad) bpm 120 (also not good for my training plans ) i tried to use the legs and reduce spm whith long stroke quicker before and lower after but my hert rate drop drastically down to 110 105 bpm ....
Should i leave rowing?
Thanks again

55 minutes at HR 120 and 100W says you're already fit; 100W at 54 kg for an hour says the same thing.
But 100 W at 30 says you could row a bit better: stroke work = 100/30 = 3.3 Watt minutes.

At 54 kg, I guess you can pull at least 30 kg repeatedly; and height 164 says you can pull an overall stroke length 115 cm, with a net length of about 90 cm (we have to catch up with the flywheel) if you push hard and fast with your legs from a strong catch posture.

A 30kg stroke of length 90 cm is worth 27 kgm (265 Nm); and 30/minute indicate about 135 W, between 4 and 5 Watt/minutes per stroke; so you're nearly there.

Your 100W will keep you fit anyway. What can change is the stroke content: we can't take 80 strokes a minute, the practical limit is 40 if not less, so each one has to be a good one.

Using Watts you see the result of technique changes within 2-3 strokes: Watts/Rating. Take your time.

The things that count are slow recovery sequence (arms away, swing, slide) fast pull sequence (legs then the rest), low feet, low drag (set to zero helps with body and hence stroke speed) and posture: well forward at the catch with your weight on your feet, back straight, shins vertical.

Auguri; non hai motivo di abandonare, al contrario.

e) Take Paolo for your model. He is a pocket rocket.