Concept2 Forum

I've just started erging recently and I have a question. My background is far from typical. First of all, I'm 45, 1.72m, 94kg (with 15% bodyfat) and I've never, ever done any form of structured cardiovascular exercise. However, I've recently retired from competitive powerlifting where I squatted 297.5kg, bench pressed 140kg and deadlifted 280kg in the last year (all done without supportive equipment). I've been to three IPF world championships and managed a top 10 finish in 2005. Before that I've competed nationally in olympic lifting and before that I competed nationally as a javelin thrower. I'm no stranger to exercise, long term planning and multiple daily sessions. Even if I was still competitive many old and new injuries were taking their toll (LT torn shoulder labrum, RT loose shoulder joint capsule, Strained medial collateral ligaments bi-laterally). Lifting was becoming painful and it was clear my best days were behind me. Erging is the one form of exercise that seem to play on my strengths rather than my weaknesses...and I can do it 100% pain free. With my age and non-existent cardiovascular background I'm very aware of the cardiac dangers was I to attempt a maximum effort, regardless of distance. UT2 for a while at least.

My question is one of damper setting (all done at 19-21 spm, UT2) as I constantly set my better times/distances with the damper set at 10. I've tried them all. My quadriceps and back are quite strong and I find that the catch with lower damper settings has no "bite" and end up working harder at keeping my back straight than anything else. My force curve looks ok (dome-like). I don't initiate the drive with too much aggression, it's just that if I apply any leg drive I get out of the prescribed rate and my HR exceeds the limits of UT2. Do stronger individuals still get better wattage with very high damper settings even though we are talking of 30-60 minutes sessions? My goals are quite simple: to back down to my weight at my 20th birthday (75kg). If I can get my times down to something reasonable I may consider competing...it's in my blood! RBC's might not be there in abundance, but competition is. Thank you for your time.

Hi Eric, sounds like an impressive background. I am torn in trying to respond to your post. Part of me thinks that if its working for you, just do it. There is a nagging in the recesses of my brain that thinks that you would be better off spending some time rowing at low drag settings. Basically, the high drag settings hit faster splits with a slower handle movement, and it easier to get that dome shaped force curve with the drag high. If you set the drag high, you will need to work on getting the sequence on the drive more precisely right. But if you do, then you will be more efficient at any drag level.

Maybe you should do a little bit of form work at low drag, like you warmup or cool down to try to get acclimated.

My fitness ambitions, other than losing 20kgs, is to focus on distances 2000m and shorter...as a lightweight. I always loved the feeling of outlifting people 20-30kgs heavier than I. I suspect that as I get lighter and weaker, in a maximum strength sense of the word, lower damper settings might give me better results while training at in the UT's. Even at a damper of 10 I feel that at the catch, all I have to do is relax my arms and legs, keep my back flat and my body just goes back to an extended position, not by stretch reflex but almost. I expend as much effort pulling with my arms as I do holding the handle up! With my cardiovascular system still in infancy my HR will still go up to 140. Other than joint damage it's interesting what 30 years of heavy resistance training does to a body.

Re drag,

Most newbies use max drag, and people like you with a strenght background simply are used to moving slow, so a high drag suits them.
Rating, that is mostly about the recovery, thats the longest part of the stroke. But at slow paces high drag also takes time, but in general low drag suits low rstings better, the fan has a higher speed and slows down less fast.

For sprinting most people use high drag though, top ergers always use max drag for that, low drag would mean that speed of movement is the limiting factor.

Slow catch, that is wrong, you have to quickly start the stroke, at high drag that right away gives high speed, which you now can,t handle aerobicly.