New to rowing

[bpenn]

Hello all,

I picked up a used Model D rower the other day after keeping my eye out for one for a while. Got the Concept2 Utility installed and figured out the data card, etc. Took it for a 30min test drive this morning. Didnt know how to set it up properly for a 30min fixed workout, but I did 6,649 meters in 30:05 at 19spm, 2:15/500, 781 cal/hr, and 140 watts...whatever all those numbers mean. Checked the online rankings and I understand I could be what is referred to as "slow as molasses". haha, I'm well below 25% percentile, awesome. I'm 31, 6'5" and 220lbs. I remember during college, the crew team always wanted me to get up at 4am and join them, so I'm hopeful that I will eventually see some of the potential they must have seen. More importantly though, my real goal is to improve my general fitness level and get my resting heart rate back down into the low-60's or 50's. If I could do that AND post some decent times, I'd be happy

Anyway, I do have a question. Is it considered poor form or is there anything wrong with not using the straps and rowing barefoot? It seemed to work ok today, though I do have a small sore spot/blister on the back of one of my heels. Want to get your expert opinions though. I'll try and take a short video sometime soon so I can get some feedback on my form as well.

Thanks all, enjoy the weekend

Brad

[jamesg]

You might need the straps at higher ratings, but if you have a firm finish (as an oarsman would) this cancels the backwards momentum and enables a smooth recovery; in any case straps don't cause problems of themselves, if you know how to row.

[gregsmith01748]

Welcome to rowing and welcome to the forum. You will find your times getting much much faster over the next few workouts. It takes a little time to learn to pull efficient strokes. A couple of things to keep in mind.

1. It's fine to not use the straps. Especially for low rate workouts. It encourages better form.
2. Many folks starting out set the drag factor too high. Set the damper around 3 or 4 and follow the directions on the website to check the drag factor. Ideally it should be around 110 - 120 for general workouts.
3. Try some experiments with pace and rate. Pace is how fast you are going(2:15) and rate is how often you take a stroke (24 spm or something). Try to row at a specific stroke rate, and gradually pull harder strokes to make your split come down. Try it again at a lower rate and again at a higher rate. Getting used to thinking about this two separately is very useful.
4. If you like, you can post a video on this forum and people will offer informed and helpful advice about rowing technique. I've see many people benefit from this with much faster times.
5. Its useful to figure out you main goal, whether its getting thinner, reducing your resting HR, rowing fast, training for another sport, whatever. For me, it started as weight loss and has turned into training for speed. Sorting this out helps determine the right mix and amount of training.

Enough for now. Welcome aboard.

[chgoss]

Checked the online rankings and I understand I could be what is referred to as "slow as molasses". haha, I'm well below 25% percentile, awesome.

Good effort for the first time out fella, you'll find you rapdily improve over the first couple month's of consistent training.


great advice from greg...

[bpenn]

Thought I'd post some of my workouts so I can keep track and stay motivated. It is nice to see some improvement, but I tried a tabata interval and COMPLETELY underestimated how close to death I might come.

8/12
30min 6649m 19spm 2:15/500

8/14
1:40min 500m 31spm 1:40/500
7:47min 2000m 21spm 1:57/500

8/15
15min 3578m 19spm 2:06/500

8/16
15min 3622m 19spm 2:04/500

8/17
tabata attempt (set up for 20 seconds on, 10 off, 8 reps)
1- 114m 36spm 1:28/500 519w
2- 108m 33spm 1:33/500 441w
3- 104m 35spm 1:36/500 394w
4- 102m 33spm 1:38/500 371w
5- almost passed out and didn't finish the rest of the reps

8/17 (after I semi-recovered from my failed tabata)
23:08min 5010m 17spm 2:19/500

8/18
10min 2339m 16spm 2:08/500

8/19
15min 3639m 19spm 2:04/500

Thats where I'm at today. I havent done any long pieces because my left butt is really tight so every time I recover for the catch I feel my sit bone roll over the muscle like its a rock. Got a towel for the seat and focusing on stretching out before the workout has helped.

[Bob S.]

Thats where I'm at today. I havent done any long pieces because my left butt is really tight so every time I recover for the catch I feel my sit bone roll over the muscle like its a rock. Got a towel for the seat and focusing on stretching out before the workout has helped.

C2 sells an inexpensive seat pad that many find to be helpful. I started out with a model B and was used to that seat. When I switched to my current model D, I was not happy with the new seat until I got a pad and found that it made a lot of difference.

Bob S.

[ausrwr]

Hello all,

I picked up a used Model D rower the other day after keeping my eye out for one for a while. Got the Concept2 Utility installed and figured out the data card, etc. Took it for a 30min test drive this morning. Didnt know how to set it up properly for a 30min fixed workout, but I did 6,649 meters in 30:05 at 19spm, 2:15/500, 781 cal/hr, and 140 watts...whatever all those numbers mean. Checked the online rankings and I understand I could be what is referred to as "slow as molasses". haha, I'm well below 25% percentile, awesome. I'm 31, 6'5" and 220lbs. I remember during college, the crew team always wanted me to get up at 4am and join them, so I'm hopeful that I will eventually see some of the potential they must have seen. More importantly though, my real goal is to improve my general fitness level and get my resting heart rate back down into the low-60's or 50's. If I could do that AND post some decent times, I'd be happy

Anyway, I do have a question. Is it considered poor form or is there anything wrong with not using the straps and rowing barefoot? It seemed to work ok today, though I do have a small sore spot/blister on the back of one of my heels. Want to get your expert opinions though. I'll try and take a short video sometime soon so I can get some feedback on my form as well.

Thanks all, enjoy the weekend

Brad

Hi Brad, I'm about your size, if a year or two older. I'd suggest that the fact you're talking about getting your RHR down into the low 60s/50s is indicative that you'll get a lot of improvement through just increasing your fitness. In a way, this is a really good place to start. You can develop technique while you develop your fitness coming from a strong endurance base, there's always the tendency to use force instead of technique.

So, I'd suggest getting some video posted and seeing if you can get some analysis done - there are some very, very good coaches on this board - Joe Paduda (leadville) and Mike Van Buren (Mikvan52) are always worth listening to. I do a bit of coaching here and there as well, so if you want some comments and such, drop me a line.

Also - watch some video of OTW rowing to get a sense of why the movements are as they are - http://www.youtube.com/watch?v=eCFVJ5IPFjY is a good place to start, especially the point about 50 seconds into the video. These guys are very, very good.

Good luck!

[chgoss]

<snip>
I tried a tabata interval and COMPLETELY underestimated how close to death I might come.
<snip>

Great workout!
man, I really hate intervals. There are great for ya, but tough.

[bpenn]

Thought I'd update my progress. I just got back in the saddle after 3 weeks off. Heart rate has dropped significantly. I clocked a 48bpm a week ago and 57bpm sitting here after a cup of tea and taking the dogs for a walk. I'm glad I've seemingly dropped my heart rate with a very simple fitness baseline. The rowing is going well. Seems like every time I row I set a better pace.

8/22
15min 3609m 18spm 2:04/500

8/23 (pyramid'ing interval 1:1, 2:2, 3:3, 4:4, 3:3, 2:2, 1:1)
16min 4222m 22spm 1:53/500

8/26
15min 3618m 19spm 2:04/500

8/29
15min 3730m 20spm 2:00/500

[Three weeks off]

9/19
15min 3766m 20spm 1:59/500

9/20 (2000m piece)
7:26.6min 2000m 21spm 1:51.6/500

I'm glad to be in the top 50% of the 30-39 (even 19-29) heavyweight bracket for the 2k, but still a lot of work to do. Seems that those 3 weeks off didn't really hurt me either. Not what I expected.

Still no video. I usually row first thing in the am and its not on my mind. Also, my butt is not as big a problem, but my mental will power to sit and row longer pieces needs work.