Concept2 Forum

I'm very new to rowing... After using a Concept 2 at the gym for a few weeks, I recently purchased one for my home. Aside from watching a few videos on technique and applying what I could, I'm still interested in doing whatever it takes to perfect my form early on.

I plan on using the Pete Plan as a starting point, any other suggestions?

Make sure there's plenty of work in each stroke. Keep the rating low to start with and the strokes long so that your legs can do their bit. Legs are usually strong, so can load your CV system if you use them. Low drag will help you pull fast, so then you can take say 2 seconds rest before the next stroke: the flywheel won't stop so there's no hurry.

The recovery sequence is: hands away; then swing; then, for a full length stroke, come forward slowly until shins are vertical and your weight is on your feet with your back straight. This puts you in the ideal position to take the next stroke.

Somewhere between 0.7 and 1 W/lb body mass will get you fit in no time.

Phoerig wrote:I'm very new to rowing... After using a Concept 2 at the gym for a few weeks, I recently purchased one for my home. Aside from watching a few videos on technique and applying what I could, I'm still interested in doing whatever it takes to perfect my form early on.

Congratulations on the commitment and purchase of a home C2. Great move. The fact that you are even aware of avoiding bad technique and form puts you on the right track.

Jamesg's advice is sound - so follow his tips. The most common beginner gaffe I see is hands related; hands away quickly at the finish is important to prevent "rowing over a barrel" which means your hands come up and over your knees on the return. If the chain is pumping up and down in the slot, you want to get that settled to be smooth. You can put a piece of tape on the chain slot about mid-way up to slightly below midway to use as an alignment aid and then keep the chain on that tape mark through the stroke and recovery. Swing at the hips cleanly; get a good lay-back at the finish; and practice practice practice.

Welcome to the world of C2 fitness; you'll do great!

Time to trot out my little canned response for newcomers:

To start with, it helps to know some of the jargon. This is a bit out-dated, but still useful:

http://www.c2forum.com/viewtopic.php?f=2&t=38

Next, learn about the damper setting and the drag factor:

http://concept2.co.uk/training/guide/damper_lever
(Note that there is one error there. The lowest damper setting is not 1, it can be moved to one mark below that to an unlabelled zero.)

Finally, work on technique and keep at it indefinitely. There are many good videos around and this is one of the best:

http://www.youtube.com/watch?v=eqVmMd7FdAA

Even better is to get advice from a competent rowing coach (not a fitness center instructor, although there are some out there that know about rowing). Failing that, have a side view video made of yourself on the erg and send it to this forum for a critique.

Bob S.

I too am somewhat new to rowing, so I'll just hop on this thread with my questions if you don't mind. I've read a lot of this board as well as the links, so I think I have at least a basic understanding of what's happening...maybe.

At any rate, my questions are performance related and I'm more interested in what other newbs have to say, although the pros are certainly welcome to comment!

I bought my rower last July. My 500 split time at first was about 3.00, which I know is pretty horrific from reading this and the uk board. I worked on my technique and dropped my split time to around 2.30 by the end of 2012. now I'm in week 5 of a RowPro training plan and hitting 2.09/500m or so pretty consistently. This still seems like a poor time based on what I 've read on the rowing fora. Just for Background, I am 39, 6''3" and 225 lbs.

My question is this, is my progress normal or really slow, because it seems like I should be posting better split times having had the rower since July. I can assure you it's not from lack of effort because I am drenched with sweat after each session on the erg.

In advance, thank you for reading and any comments you may have! I admit I'm a bit frustrated, but perhaps this is all normal.

TiredOfTaxes wrote:2.09/500m. 6'3. I am drenched with sweat after each session on the erg.

Me too, must complain to C2.

Pace 2:09 is fine for getting and staying fit and sweat says it's happening, so you have nothing to worry about, except the thought of doing it for many more years...

If you want to get substantially faster still, then you have to push limits. This means actually changing something that you are doing now, which can only be length of stroke and/or handle force.

If your rating at pace 2:09 (163W) is higher than say 23 strokes/minute then you will get best results by working on stroke length. This can be done by using low drag and making sure you have a slow relaxed recovery sequence, hands away - swing forward - then slide, with a straight back. Your hands will be at the chainguard with vertical shins so that you can pull fast from a strong position. No hurry to get there, at low drag the flywheel and the boat keep going.

The intent here is to shift as much work as possible to the legs, where the big muscles are and probably already strong. The vast amount of work that these muscles can do when all shoving together is what justifies the low training ratings. Then you can race at whatever rating your heart will let you, even 35 or more.