Concept2 Forum

Hello everyone -

I am new to this sport, as in I have been rowing on a Concept 2 since January. I have used rowing as a way to get back into shape after nearly 10 years working and neglecting my physical fitness. Rowing has literally changed my life. Before January I was a 5'9" 230 lb blob with very low energy. Today I hover around 200 lbs and feel amazing. I have loved every minute of my rowing, for the most part, but have so many questions I don't know where to start . . . ?

I row on average 5 times per week for 20-30 minutes at setting level 5-6 and am spent at the end. I focus on rowing at between 2.05 and 2.15 500 meter splits, then sprinting for a minute in the 1.40's to 1.50's. I then take a 30-45 second breaks. My main issue is I am not seeing any improved level of endurance or fitness as of the last few months. I can knock out 5,000M in about 20 minutes, but then I hit a wall.

Does any one have any advice for a novice trying to get to the next level?

Phxrow wrote:Hello everyone -Does any one have any advice for a novice trying to get to the next level?

Hi there and welcome. You have made a good start and I guess need to build on it by changing training up and around a bit if you have reached your first plateau. You also need to ensure that you have good technique as that can be a limiting step as well. Advice will also depend on age, height, weight, gender and previous athletic experience. It also depends a lot on what you to get out of it - are you training just for fitness, weight loss or do you want to compete as well?
My advice would be to search these training threads for "Newbie" questions (there are a lot of good ones) and spend a few days reading them - will probably answer many of the questions you have (as well as a lot that you haven't even thought of yet!). There are a lot of links to technique videos, training plans and the like.
Something like the Beginners Pete plan might be a good place to start.
The most complete training guide is here: https://indoorsportservices.co.uk/training/guide

You need different training. After a while what works for a newbie does not work anymore.

Number one would be to start doing your work low rate. Limit your strokerate to 18/22, use a pace that firm but not max.
Try to up your volume a bit a few times per week.

Do 1/2 week faster work. Intervals keep them short. 300/1000m rest roughly working time, but again more volume, not 1 but 3/5k in volume.

Interval work or time trials are free rate, longer endurance work is rate capped. This will strenghten your stroke.

Damper setting is worth reading as you may be using a high setting which won't help your longer rows.

You sound like the perfect candidate to join the Pete Plan group. Check out the training thread over here: viewtopic.php?f=3&t=147295

You have a made a great start. A structured plan, with some buddies to keep you on track will bust you off the plateau.

Thank you all for your replies.

To try and answer everyone here is a brief history:

I am 36 years old and stand 5'10" tall. Like I said I weigh 200lbs today. I have a muscular build from weight training in my 20's. Big legs and calves and very broad shoulders. My arms are on the shorter side, along with my legs . . . I have a long torso. I would say I have a lot of power in my legs and have learned to temper how much I use my upper body because I have watched a number of technique videos. I will search the forum and find more.

I started rowing on damper setting 10 like most noobs for almost 4-5 months before I googled the Concept website and learned better. Since I dropped to damper 5-6 I have increased my cardio and endurance, but like I said I have plateaued. I weight train after my rowing for 15-25 minutes, so I limit my rowing to a maximum of 30 minutes. My rowing is absolutely designed to help me continue my weight loss and get in better shape.

Today I took user hjs's advice and switched up my training. Today I focused on form and performed three 2k rows at different stroke rates at damper setting 4 to see where I stood:

#1 - 9.52 at a 20 s/m rate

#2 - 8.56 at a 25 s/m rate

#3 - 8.32 at a 28 s/m rate

My focus on form was more tiring than I thought it would be. The first run my abs got tired, but my legs and arms felt great. I broke for a minute and started #2. This run felt fantastic, especially because I was achieving splits I normally see at stroke rates of 30-32 at 25! #3 is where I made a mistake. I only broke for another minute and got tired during the last 750m. I was on pace for a nice 8.15, but gassed myself. I should have took a longer break.

All in all I thought today was a huge success. In my previous training sessions it took my 30 minutes to row 5.8K-6k because of my HIT training. Today I hit 6k in 26.40 in total rowing time.

I very much appreciate the advice from you all. I'm going to take a look at Pete's Plan ASAP. Thanks again!

P.S. Should I be using damper setting 1? What's your best advice on which setting to use?

Phxrow, Pete Planners (Greg's link) will complete their first training week this weekend. Stop by and get the details and the schedule. Always room for one more at our virtual gym.

Hi there... sounds like you're really enjoying yourself and motivated for erging

I would recommend using DF (drag factor) 115-125 to see really good benefit gains!! damper between 4-5 usually for these DF's on decent clean machines.

Really sounds like you pure aerobic fitness is the weak lonk, combined with using a to high strokerate. Longer, low rate work is the fix.
Pete plan stuff could work, certainly now there is group who are doing it. In the longer run I would not recomment that. Certainly the combination with weights will be to much.

I began by following the Pete BEGINNER Plan, but did all the distance pieces at a low rate (20), and all the interval pieces free-rated.

Worked great for me.

+1 for the beginner plan, although it will take longer than 30mins rowing as you get into it and the distances go up. But it sounds like you could do with some distance work to improve anyway. If you do decide to do that then do post your times in the Pete plan thread.

John

JohnAd wrote:+1 for the beginner plan, although it will take longer than 30mins rowing as you get into it and the distances go up. But it sounds like you could do with some distance work to improve anyway. If you do decide to do that then do post your times in the Pete plan thread.

John

Yeah I followed if for 12 weeks. After that the long distance pieces kept getting longer - too long - like 12k which is getting on for 50-55 minutes - and I just didn't have the time available.

Phxrow wrote:Thank you all for your replies.

To try and answer everyone here is a brief history:

I am 36 years old and stand 5'10" tall. Like I said I weigh 200lbs today. I have a muscular build from weight training in my 20's. Big legs and calves and very broad shoulders. My arms are on the shorter side, along with my legs . . . I have a long torso. I would say I have a lot of power in my legs and have learned to temper how much I use my upper body because I have watched a number of technique videos. I will search the forum and find more.

I started rowing on damper setting 10 like most noobs for almost 4-5 months before I googled the Concept website and learned better. Since I dropped to damper 5-6 I have increased my cardio and endurance, but like I said I have plateaued. I weight train after my rowing for 15-25 minutes, so I limit my rowing to a maximum of 30 minutes. My rowing is absolutely designed to help me continue my weight loss and get in better shape.

Today I took user hjs's advice and switched up my training. Today I focused on form and performed three 2k rows at different stroke rates at damper setting 4 to see where I stood:

#1 - 9.52 at a 20 s/m rate

#2 - 8.56 at a 25 s/m rate

#3 - 8.32 at a 28 s/m rate

My focus on form was more tiring than I thought it would be. The first run my abs got tired, but my legs and arms felt great. I broke for a minute and started #2. This run felt fantastic, especially because I was achieving splits I normally see at stroke rates of 30-32 at 25! #3 is where I made a mistake. I only broke for another minute and got tired during the last 750m. I was on pace for a nice 8.15, but gassed myself. I should have took a longer break.

All in all I thought today was a huge success. In my previous training sessions it took my 30 minutes to row 5.8K-6k because of my HIT training. Today I hit 6k in 26.40 in total rowing time.

I very much appreciate the advice from you all. I'm going to take a look at Pete's Plan ASAP. Thanks again!

P.S. Should I be using damper setting 1? What's your best advice on which setting to use?

Not so much an issue of damper setting as drag factor. DF anywhere between 120 and 130 is fine ( that equates to damper 4 on my machine for example) If you're using a PM5 monitor it'll tell you what the DF is based on the condition of the machine. And like Henry says, your weakness just looks to be fitness. So, low rate, longer sessions to develop power/efficiency of stroke.

yes agree about the damper - forget about the 1-10 thing and start thinking in terms of drag factor and look at 110-130 depending on where your sweet spot is,
The damper setting is not comparable from one machine to another.

I was where you are at one point and while you'll get different answers from the hardcore types on here, but what served me best was meters, meters, meters and pushing myself for improvement. The low rate can't hurt but to me it is over stated on here. I rated down to 20spm for a million meters, it never felt entirely comfortable. I can rate low in a boat no problem, on an erg I have a very hard time doing it without pausing, I need a rhythm that only feels comfortable around 24spm or so. All that being said, you're likely plateauing because of the limited time you're putting in. When I was where you were I was going 30 min four-times a week and 10Ks on the weekends. I also think you should keep pushing yourself, there is no reason you should be at a plateau in terms of performance. Set targets and keep trying to incrementally improve. At your size, you should be able to row 30 min at 2:00/500m reasonably easily. If you're not there, starting working your way down to it, your body will catch up.

_Steve