Concept2 Forum

Hi all,

I'm new to this forum and have a C2 coming Monday. I've trained with an elliptical, but had it break down twice in a row. I'm selling it in favor
of this rower. I'm a man who just turned 50, am 6'3", 285 lb (129kg), and am in not terrible shape but could lose 50 lb. or more. I've just completed
a 4.5 year school program and wish to dedicate my new schedule to incorporating rowing as a fitness activity and competitive hobby.

I'd like to row 4-5 times a week and was planning on doing 45 minute steady state rows with shorter interval rows in between to build burst speed. I have a regular
0500-0530 rise time to start rowing.

I'm currently doing kettle bell workouts at work with a group at lunch time for 30 minutes 2x per week. I've got my eating regimen under control to lower carbs
and am on a 5x ~430 calorie per day meal system.

Any suggestions on how I should tailor my rowing workouts for a beginner? The C2 is new to me although I've used several types of rowers in the gym before. I'd also like to track my performance online if possible, but don't know how yet. Is there a SD card slot somewhere?

I'm looking forward to being a member in this community!

Thanks, all advice and comments welcome...

Dscribe

You say "competitive"; which means speed, which means technique. 200W at rating 20 for as long as you can hold it could be your first easy target.

The Wolverine L4 routines can be of great help as also the C2 Interactives:
http://www.concept2.com/files/pdf/us/tr ... nePlan.pdf
http://concept2.co.uk/training/interactive

and this is what rowing looks like at Olympic level:
http://www.britishrowing.org/taking-par ... ing-stroke
as also Xeno Müller.

Thanks James!

I appreciate the links very much. I'll benchmark my first few trials to see where I am by checking my
Heart rate. Then build up more speed.

Cheers

You should also try The Pete Plan for Beginners at http://thepeteplan.wordpress.com/beginner-training/
or (if you're brave) the full version of The Pete Plan at http://thepeteplan.wordpress.com/the-pete-plan/

Welcome to the forum!

Having tried all three of the plans referenced, I highly recommend the Pete Plan for Beginners. It is simple, concise and will enable you to make rapid improvement. Do that for a month or two, and then switch over to the Pete Plan.

If you like company when you row, you might look into RowPro. There is an active online community of folks that row together that way, with different types of training sessions every day.

The good news is that you're the (almost) perfect size to row. Rowing coaches consider 6'5" (okay, and about 190 lbs.) about ideal, but 6' 3" is enough to have a nice, long stroke. On land, you don't have to worry about the boat sitting too deep in the water & slowing you down, so the weight's less of an issue. In fact, the extra heft is considered an advantage in shorter races since it helps in getting the flywheel up to speed quicker.
I'm 54yo, 6'3" & 260lbs. myself, so I know of what I speak. I've been at it 4+ years, just hit the 10 million meter mark & I have the sweatshirt to prove it! I'm in the top 1% or 2% in almost all distances in the 50-59 HW (heavy weight) category every year, my resting heart rate is 43. And at about 1,100 calories an hour, and as an (almost) full-body workout, it helps me keep my weight steady, even slowly lowering...
Here are some tips:

1) Be nice to your joints. Rowing has a very low injury rate, but it puts a lot of stress on certain joints. While your heart recovers in 24 hours, it takes joints closer to 72 hours to fully recover. That's not a problem if you build up over a few months, a big problem if you a) start doing speed work without a "base" of long, slow distance, b) have poor technique, or c) get carried away and try to row daily or to do Half Marathons the first month.
If your shoulders start hurting, you're likely extending them too far forward, hunching them, or using your arms too much. (About 70% of the force should be coming from the legs, 20% from your body, 10% from your arms.) If your back starts hurting, you're likely arching it or hunching, when it should be straight and relaxed. If your neck starts hurting, you're likely looking down while rowing instead of straight ahead, etc.

2) Buy RowPro. Not maybe, not next month. Get the free 20-day trial, like it and buy it. It will be a large part of your motivation. You'll be able to row with or against people, row against your own past rows, set up sensible training plans, chat with other rowers, watch trees go by on your computer, get off your rower for a few minutes without your monitor going blank, have your times be "official", participate in Race Nights, etc., etc.
Now of course you shouldn't join their rowing Affiliation - since you should join mine (TimbukTOO) from your Concept2.com Profile page - but all the rest of it for $99 forever is extremely worthwhile. You will only regret the purchase if you turn your rower into an expensive coat hanger - but RowPro will help you avoid that.

3) Use every form of motivation you can, whether nonathlon.com, c2ctc.com, Concept2 Logbook on their website, C2's Team (my ad for TimbukTWO here)Challenges, Affiliations (my ad for TimbukTOO here), this forum, RowPro, races whether virtual or live, etc. There WILL be rough spots, and you don't know what will pull you through.

4) Remember that rowing is only ALMOST a full-body workout. It works out the triceps much more than the biceps. It works out the quadriceps much more than the hamstrings. It works out the upper back much more than the chest. It works out the lower back a little more than the abdominals. Make sure you do something for those opposing muscles - muscle imbalances lead to injuries.

5) Ditto for muscle imbalances coming from favoring one side of your body over the other. The chain should be coming at you straight down the middle of the chute. The handle should be perfectly perpendicular. Your elbows should be equally behind your back at the end of the stroke. Both legs push off equally, as much "from the heel" as possible. That also means that you stop rowing if you find yourself wiggling or compensating for tiredness or weakness on one side of your body.

6) A common beginner's mistake is trying to elongate your stroke too early. If you lunge forward at "the catch", you put parts of your lower back, upper back & shoulders at risk of injury. If you lean back too far at the end of the stroke, you risk lower back pain. Besides, it throws off your balance, which actually slows you down. Watch some videos on YouTube for how far the good rowers lean, but the general rule is that your body is going from the 11 o'clock position to the 1 o'clock position.
Once you're experienced, you may go for another half inch or inch per stroke to maximize your rowing efficiency.

7) Avoid setting your damper too high, another common rookie error. At 280 lbs., you can get away with a higher number, but not if your elbows pay the price. (I used to use 10, but later found I was more efficient at 7. I'll do 500m pieces at 8, strength work at 10.) The water is the equivalent of a Drag Factor of 110, which is about 4.5 on most machines. Play with it, find what works best for you.
Remember that each machine is slightly different, so work with the Drag Factor on your PM (performance monitor) rather than the number engraved on your flywheel. As your machine gathers dust inside, the drag will go down. You open it & clean the flywheel once a year, the drag factor will increase.

Oh, and did I mention joining TimbukTOO/TimbukTWO? Sorry, it was time for another message from our sponsor...

Great choice of machines & sports! It's much sturdier than an elliptical (which I'd only use in a gym, where the gym has to maintain it), it never breaks down, and you can do your own adjustments 90% of the time.
You'll lose weight despite yourself. See the descriptions on our Affiliation page by David, Kyle & Jim, who lost lots of weight primarily through use of their C2s.

Go get 'em!
Yisroel H
"Cap'n Izzz"

Almost forgot:
Kettlebell swings are similar in many ways to the rowing motion. (Many even use a similar hip thrust at the end of their rowing stroke, for extra power.) Also, deadlifts, seated rows, back extensions, leg extensions, squats, etc. share some of the same motions used in the rowing stroke. Consider a weight program to augment your rowing, or changing some of the focus of the kettlebell workouts.
The other positive of the kettlebells: It likely strengthened some of those ligaments & tendons that will be under strain in your rowing!

Izzzmeister wrote: 4) Remember that rowing is only ALMOST a full-body workout. It works out the triceps much more than the biceps.
"Cap'n Izzz"

You have that backwards.

Bob S.

I just ordered my Concept2 D with PM4 on Friday....I am hoping it gets here in Louisiana sometimes next week!!!

Male 44 Years old, lost almost 100 lbs , but put about 40 back on over the last year or so. Looking to get back to health and fitness with rowing being a big part of my physical activity!!!