Concept2 Forum

First off, I've only been doing this a month today. My times are pathetic, I'm afraid. I just got back from the gym and I did 2K in 9:18.2, among other things. The thing is, I read the excellent post in FAQ - Introduction to Rowing, but I'm still unclear about how to slow myself down. In the post there is mention of stroking 15-20 spm, which is quite literally impossible for me. I average a stroke rate of 34 spm, but I fear that this is also not good. The damper is set between 6 & 7. How can I be rowing with what seems to be a high spm, and not make such great progress? I have no idea what to expect as a newbie, and can only compare myself to some of the times posted -- yikes! I feel like I'm missing something. I'm sure I have to generate more power in my stroke, but that is also something I'm unsure of. Thanks for any advise you can offer.

I think most or all beginning rowers, that don't have formal onwater experience, have these same questions.

I would start by rowing strapless. Undo the straps on your feet and row without them. I am sure that will slow your SR down, and you come back here and tell us this is impossible, how do I row without straps. There are some great posts on rowing strapless on this forum and on the old forum.

If you use a rower with the PM3 display, try using the force curve. You want to explode with your legs first before engaging your back and your arms. I would guess you are not using your legs nearly enough.

Hopefully the coaches and experts here will jump in and give you more specific rowing technique feedback, but there are lots of posts on this too. Reviewing the C2 video or buying one of Xeno's DVDs would also help learn the proper stroke.

dutchcan wrote:I'm still unclear about how to slow myself down. In the post there is mention of stroking 15-20 spm, which is quite literally impossible for me.

I start and finish my 10' daily wakeup erg piece with 2' each at 12 spm and find it to be no problem at all. I fail to understand how it can be a problem for anyone. Each stroke takes 5 seconds - one second to catch, drive, and get the hands away on past the knees - then 4 seconds to creep up to the wheel for the next catch. There is no need to rush the recovery other than getting the hands away fast. Sometimes I count the seconds, sometimes I watch the monitor clock (although that has strange halts and jumps) and sometimes I do both. Counting also works fine for 15 spm and 20 spm. I don't find it to be useful at 30 spm and, of course, it is not practical for the intermediate rates. For 18 spm, I use the clock - catching at zero, 7 with a pause, 4 with a long pause, and then zero again. I think that it would also be feasible to do the 18 spm by counting, i.e. doing a count of three and fine-tuning the count to be a shade over one second per count, although that would not coordinate with a one second drive and hands away. At higher rates, the drive combo should be shorter anyway.

Just don't be in such a hurry to do the next stroke - sneak up on it.

Bob S.

For the tempo, remember that the recovery should take twice as long as the drive. 20 spm means 1 sec of pushing and 2 sec of sliding back up to the catch. I find that I usually settle into about 20 -22 spm, more if I'm sprinting.

Most people recommend a lower damper setting than what you have. I've seen 3 -5 as a commonly recommended range.

I'm sure I have to generate more power in my stroke, ...

Quite so; and power is the product of stroke length x handle force x rating.

Start with length, it is the essence of rowing, and watch the Watts, it's a direct measure of what you're doing.

Rather than pulling 30 odd short rushed strokes, pull 20 long relaxed ones: the effect is the same if not better. Use all the chain you can, and relax on the recovery - if you've pulled long and strong, you'll need to.

One major value of rowing as exercise, is the extension it forces us to use: imagine you're lifting something a thousand times, from below ground until it reaches the ceiling. You don't have to do it fast, indeed that would be impossible. Nor does it need to be heavy, likewise, so use a low drag. But you do have to extend. Using an oar, during the pull the boat can only move as far in proportion as the handle travels. A boat accelerates more under a long steady pull than under a short slam. Then once she's moving, let her go, boats don't stop of a sudden; so there's no rush to stick your oar in again.

Hi

I am agree with jamesg. When I started rowing I began with a program based in paces. For example "3000m at 2KM pace + 3sec"
To reach the goal I was doing a bad technique, wild strokes, etc
I changed my plan to a stroke based plan
For example 3x2000 at 20SPM-24SPM-26SPM. My goal was to reach the planned stroke rate.
I was watching only the SPM monitor. You would think it made me slower, but no. I had a better feeling with my technique, when I was not tired
I did incredible better. When I was tired I learned how to combine the power. Only in the race tests I had the chance to observer that my performance was betterin terms os pace.
In my case I have problems with high stroke rates. Yesterday I did a workout: 4x800m. Each 200 I increased the stroke rate from 30-32-34-36.
My speed was not very good but my breathing was very hard, if you were hearing me you would think I was doing my best pace but no.
I think at this stroke rate I learn to breath in a race speed.
I am beginning repeating this plan again, 2 years ago my performance was very good.

Marilyn

I've been clearly under the misguided notion that the more spm, the faster I'll row. From what all of you have said, I need to put more quality into each stroke, rather than quantity. I can't wait to get back to the gym to put into practice what you all have been teaching me. I have tried to row strapless, just for the feeling, and my toes kept raising at the drive. I can see though, how this would slow down my spm. Also, I've not been using my legs near enough. Makes sense that the largest muscle in the body would generate the most power.

FYI, I'm a 46 year old female, just finishing my first month of rowing. Any idea what a realistic time would be at 2K and 5K. I realize this differs greatly, and maybe difficult to answer, but I'd like to have some idea of where I stand. Thanks!

I'm a 41 yr old female. I just started erging after Christmas, though I had done some way back during and right after college. For a long row I can sustain a 2:35/500 m pace. I've only done one 2K time trial. I did that in 9:28. I'm not the fastest, but that's not really my goal either.

Come "hang out" on the Womens Forum, and you'll find lots of folks trying to keep each other motivated.

Schenley

)Hi Schenley. I'm glad to have read your response. I get a bit overwhelmed when I read all the statistics, the pb's, and the basic rowing jargon. I'm nowhere near to understanding it all, but my desire to use the proper technique is really what I'm after. The 'times' will come, and I'm guessing the two will be closely related. Obviously I'm placing far too much energy in the wrong direction. At the very least, this is a challenge I welcome with open arms, and at the most, rowing will change the way I exercise, feel, and live. (too much to ask for? )

I'll certainly meet you at the womans forum!

dutchcan wrote:)
I'll certainly meet you at the womans forum!

Cool!

Once you get the form down, personal bests (PBs or PR for personal record) will come quickly at first. Then progress slows down while you lay down a lot of basic conditioning.

Look forward to seeing you around.

I find that I am not really interested in being fast. I would rather work on the stroke and the technique. Just me perhaps but I like to push hard with the legs push it all the way back and pull my arm in fast at the end. The gut renching crunch just before I release is pure ABS. I row at 19 to 20 spm and as slow as 15. Again I am not realintersted in racing I however can maintin 2:20 / 500 and as fast as 2:00 / 500 If you see the rankings look and see I have never been above the lower 25%...
I found that rowing strapless and closing my eyes helped me to find a groove.
The fact you are new to rowing is excellent. Welcome. If speed is your thing than race hard and never ever accept second place is OK for now.

Well, I've taken all this excellent advise to heart and here are my results:
I rowed the 2K in 9:15.5, almost 3 seconds off my previous attempt. I rowed at an average of 22 spm, not my crazy 31, strapless, concentrating on pushing more with my legs and relaxing on my recovery.
I'm thrilled with my results, and for the first time today,I really felt like I'm getting it. I still have pain in my backside, even moreso having pushed harder with my legs. I also found that rowing strapless certainly slowed me down, but perhaps a little too much, as at the end of my drive I almost fell off the back a couple of times. I still have a long way to go, but I just wanted to thank you for your help!

the buttocks pain will subside. It is like buying a new saddle, I guess, to be honest I never have had a fondness for horses.