New member, seeking feedback

[Rowenfuul]

Hello everyone-

I just signed up for access to this site today, after lurking around for a few months checking out all of the good info to be found here. Glad to finally be onboard.

I’m a 65yr old male who now has about 1yr experience rowing on the Concept2 w/PM5 (also using ErgData). I eventually started rowing as part of my cardiac rehab in early 2019. I watched and learned from many youtube videos over the last year on good rowing technique- most recently videos from Dark Horse, British Rowing, and just today some from Eric Murray. I love to work hard, love what rowing has brought to my recovery, and am very happy with my progress so far. That said, I probably still have a lot to learn only 1yr into my rower journey, and would welcome your feedback on my current rowing workout routine and where you think I might/should go from here. Thanks in advance for your feedback!

P.S. My workouts lately are getting progressively longer, and I like that... but I also fold in tougher work at the end of my rows to add a strength component- and I like that too!

Mike

One of my latest rower workouts (one I came up with on my own) consists of the following:

Continuous row:
- nonstop moderate effort row (w/drag factor=143), which includes a short 1min light row before the last higher-effort push at the end of this session (time: 12:03, distance: 2587m)
- short break here, no rowing (before sprints)
Sprint sequence:
- start first of several higher-effort sprint sessions, drag factor at 149... stop when sufficiently tired, watching form the entire time (time: 13:18, distance: 2897m)
- another short break
- start second sprint here... harder than the first, drag factor now at 158 (time: 14:37, distance: 3211m)
- another short break
- start third sprint, harder than the second, drag factor still at 158 (time: 15:16, distance: 3385m)
- final short break
- start final sprint session- all out effort, drag factor still at 158, heart rate near top of vigorous HRZ, still watching my form, steady breathing (final time: 15:57, final distance: 3572m)

[Dangerscouse]

Welcome to the forum Mike.

What are your goals? That will always dictate what your workouts should be.

[Rowenfuul]

Danger-

Thanks much for responding! As far as my ‘goals’ are concerned, at this point anyway, I think I would like to advance in both distance (stamina) as well as overall strength. I feel I need to probably work on my leg strength, since that’s where everything begins on the stroke. Would welcome feedback on how to best do that. I already hit the gym twice a week... hitting the rower pretty hard (for me anyway), doing the workout I listed in my note... then I do a variety of strength training exercises after that to wrap things up.

Do you have any feedback on my current workout? I’m doing that using free row of course... I’ve thought about trying some of the built in workouts on the rower- are there any you would suggest to help take me to the next level? I also tried to post a pic of my workout graph in my initial post, but it never appeared. Not sure what to make of that.

[jamesg]

You're doing fine. Legs are strong already, but how we apply them depends on style and in particular the recovery sequence: arms away, then swing forward, then slide to the catch with straight back and shoulders well forward, all slow so that the rating is 20-22 as to height. This recovery sequence is not instinctive on erg, so has to be learnt and used in order to get to a strong posture at the catch, with the slide at some distance from the heels.

https://www.concept2.com/indoor-rowers/ ... que-videos

[Rowenfuul]

Thanks for your feedback as well, James!

I ran into a video a few months back on keeping a 2:1 ratio between recovery and stroke, to give your body the time to recover. I pretty much do this already, except during my sprints when it’s full out. I also looked into info on the force curve a few months back, and found some decent youtube vids on that. After that, I started checking out my curve on the PM5 during my rows... and did some stroke tweaks to get a better overall effort on the stroke. Honestly, rowing is so awesome... I’m glad it’s part of my life at this point, and glad I’ve put in the effort to learn how to do it right.

I do wish I had live heart rate monitoring on the rower though... got very used to that on the treadmills I used to use. Again- appreciate your feedback- would like to hear about your rower workouts as well.

[Ombrax]

I do wish I had live heart rate monitoring on the rower though... got very used to that on the treadmills I used to use.

Unless I don't understand your issue, that's easy enough to do - you just need to buy a transmitter:

Available from C2 or any number of suppliers:

https://www.concept2.com/indoor-rowers/ ... -equipment

[jamesg]

The PM on the C2 erg can connect to almost any HR belt. You also get a direct and accurate power reading from the erg (in Watts), so can use your HR-Power, Power/Weight and Power/Rating (= Work) relationships and don't need to HR as a power proxy. The C2 is unique in being able to provide this data.

I do most erg work at low ratings and about half my maximum power as seen in a 500m test, so that I can pull long enough to maintain some endurance. This work amounts to 5-10 minutes warmup, 20-30 minutes pull at 120-130W at 20-22, 5-6 days a week.

Doing this type of work keeps all systems go and I can switch in summer to scull, kayak, bike or swim in a few days, with no particular problem.

Years ago I also did some shorter sharper work, as per a 2k schedule, for a month or so just before racing. Typical here is 2x7 minutes AT, 6x1' AN, 3x3' TR. AT is more or less race pace, TR and AN faster.

[Rowenfuul]

Ombrax, James-

Thanks for the info on HR belts that work with the PM5. I wasn’t suggesting that the rower didn’t offer this functionality- more so that I hadn’t come up to speed yet with exactly how all of this worked, what I need, etc. Now, I’m pretty excited about adding this feature... plan on ordering a belt in the next day or so- certainly can’t argue with the price. I’ll keep you posted.

[lindsayh]

viewtopic.php?f=7&t=187722

[jackarabit]

Garmin HRM-1G. cheap and cheerful. Giving them away on ebay under 20USD. Many users inveigh against this so-called “hard strap” design (elastic strap and transmitter section integrated). The very same users then complain about conductivity loss in their snap-on transmitter models in addition to the irritation of hitting the transmitter with the rower handle at finish. I have never had that problem with the streamlined Garmin cheapie. Reliable, long battery life, incidence of signal dropout in ErgData graphic row report negligible. Had mine since 2015. That’s one strap, not a drawerful.

[ampire]

Garmin HRM-1G. cheap and cheerful. Giving them away on ebay under 20USD. Many users inveigh against this so-called “hard strap” design (elastic strap and transmitter section integrated). The very same users then complain about conductivity loss in their snap-on transmitter models in addition to the irritation of hitting the transmitter with the rower handle at finish. I have never had that problem with the streamlined Garmin cheapie. Reliable, long battery life, incidence of signal dropout in ErgData graphic row report negligible. Had mine since 2015. That’s one strap, not a drawerful.

I am using the HRM-1G as well. It works really well, very reliable signal. Took me awhile to get used to it but now it doesn't bother me. I recommend wetting the two pads with some water before applying to the torso. It felt weird at first because I was modifying my finish position to accommodate the strap but lowering the strap an inch solved the issue and my finish position is the same as without the strap. Back before I got used to the HRM-1G, I tried a Polar OH1+ but it was not accurate for me, it was actually extremely off so I returned it and went back to the HRM-1G.

First step is you pair the rower PM5 to the strap, it is in Main Menu -> More Options -> Connect Heart Rate. It may take a couple seconds for the ANT+ band to connect. Second you launch the ErgData app on your phone. Third, you go to Turn Wireless On in the More Options menu and the ErgData app will give you the option to connect to the rower's PM5. At this point, ErgData will capture your heart rate and you can upload the training results including heart rate to your logbook, which is here https://log.concept2.com/login

[jackarabit]

Nothing is forever! Ampire’s directions for the HR and ED pairing sequence with PM5 are very clear. But be aware that with firmware update V. 30 or 168, https://www.concept2.com/service/monitors/pm5, the process changes with the addition of the CONNECT button on the PM5 Main Menu screen. No biggie, just fyi.

[Rowenfuul]

Wow- thanks to everyone for getting back to me with all of the HRM info.

I did some searching over the last day or so, and I think I’ve narrowed down my choice to either the Garmin HRM1G (if I can still find them new anywhere), or the Wahoo TICKR which I guess is readily available. Would really like the HRM unit to be as slim as possible and not unsnap/fall off during my row. Also important for it to be as accurate as possible, and I guess both of these units do that. I work out today as well... sure wish I had it in time for my row.

[jackarabit]

Wow- thanks to everyone for getting back to me with all of the HRM info.

I did some searching over the last day or so, and I think I’ve narrowed down my choice to either the Garmin HRM1G (if I can still find them new anywhere), or the Wahoo TICKR which I guess is readily available. Would really like the HRM unit to be as slim as possible and not unsnap/fall off during my row. Also important for it to be as accurate as possible, and I guess both of these units do that. I work out today as well... sure wish I had it in time for my row.

You may well be happier without the under your jersey. At time of posting here, there is one ebay auction for new Garmin 1-G.

[Ombrax]

I've been using chest HRM transmitters for over 25 years, first on the bike, and also on the erg for the last 15 years or so. I've never had a problem with them coming off for any reason, never had a problem with the erg handle hitting the strap, or anything like that. Nor do I notice that the strap is even there.

YMMV