Disappointed on my 1st 2k rowing

[DJ1972]

Hello all,

I am new in this forum, not in rowing. For the last 2 years, I have been rowing on a cheap model and the next step was to invest in a brand new Concept2 rower. No regret on that, it is what I was looking for.

However, based on my previous sessions on the cheap rower, I thought I would nail a 2k below the 8 min.

I am 52, in good shape, playing squash once a week, and to my dismay, I manage only 8 min 22s with my cardio at 90% but my muscles were very tired (legs and arms). My curve was relatively round though and I believe my technique is good with room with a lot of improvement. The drag factor overall was given at 98.

Why was it so hard ?

[dabatey]

My first attempt was 8.33 at a youthful 50, so you've beaten my first go lol.

If you aren't young, 6ft plus and built like a proverbial brick outhouse, then don't go comparing times to those going sub seven minutes and aim for more realistic goals. It's all about bettering your own individual fitness.

[Dangerscouse]

Welcome to the forum.

First of all, the inferior rower that you were using has given you a false indication, as it's well known that they don't measure effort in the same way.

Do you do any other exercise, other than squash once a week? What is your weight, and what was the stroke rate? 98 is quite low, so that might be for you. Circa 110-125 might be more beneficial, although it will feel heavy to start with, so don't give up on it too quickly.

Also, what was your starting pace for the first 500m? Adrenaline can play a significant part in a 2k, so you fly at the start and by circa 700m into it, you really start to struggle as the effort starts to really bite.

How much training have you done on the C2 erg? It's a totally different effort from other rowers, so you'll need to make sure you do enough to adapt to it before you try and do it again. As an example, I rowed on a cheap rower when on holiday about five years ago, and I was rowing, allegedly, 20k in about 40 mins, which is more than twice as fast as it would have been on a C2.

[Ombrax]

Why was it so hard ?

Welcome to forum : )

Not be to a smart-aleck, but it was hard because it IS hard.

Keep at it, and I can guarantee that you'll improve.

[DJ1972]

Thank you for your comments and advise. Here are some answers

If you aren't young, 6ft plus and built like a proverbial brick outhouse

I am
Age 52....Weight 78 kg....Hieght 182cm - 6ft

What is your weight, and what was the stroke rate?

Weight = 78kg
Stroke Rate - average at 26

98 is quite low, so that might be for you. Circa 110-125 might be more beneficial, although it will feel heavy to start with, so don't give up on it too quickly.

I corrected the Drag Factor to 120 now.

Also, what was your starting pace for the first 500m? Adrenaline can play a significant part in a 2k, so you fly at the start and by circa 700m into it, you really start to struggle as the effort starts to really bite.

1st 500 - 2:05
2nd - 2:08
3rd - 2:07
4th (sprint) - 2:02

How much training have you done on the C2 erg?

None, this was my 1st attempt to have a baseline for the Beginner training plan that I want to start

Not be to a smart-aleck, but it was hard because it IS hard.

Keep at it, and I can guarantee that you'll improve.

After 24 week Beginner Training Plan, I will make another 2k, and hopefully...

[Sakly]

[...]
I am 52, in good shape, playing squash once a week, and to my dismay, I manage only 8 min 22s with my cardio at 90% but my muscles were very tired (legs and arms).
[...]

Why was it so hard ?

Hi and welcome!
Probably you only have a too optimistic view on your fitness.
But there is also a big component of rowing technique, which will have a big influence on the result. I assume that both components mixed have led to this result you achieved.
Get your technique in check and build up your fitness (the erg is a true mirror of your fitness status, if the technique is spot on). With your stats you should go sub 8 in no time.

[drluvguru]

Hello all,

I am new in this forum, not in rowing. For the last 2 years, I have been rowing on a cheap model and the next step was to invest in a brand new Concept2 rower. No regret on that, it is what I was looking for.

However, based on my previous sessions on the cheap rower, I thought I would nail a 2k below the 8 min.

I am 52, in good shape, playing squash once a week, and to my dismay, I manage only 8 min 22s with my cardio at 90% but my muscles were very tired (legs and arms). My curve was relatively round though and I believe my technique is good with room with a lot of improvement. The drag factor overall was given at 98.

Why was it so hard ?

Congrats on the new Concept2 rower! It's great that you're pushing yourself to improve. Don't be too hard on yourself about not hitting the 2k mark under 8 min just yet. The jump from a cheap model to a high-end one can be significant, and it's normal to need some time to adjust. Plus, you're already doing great with a round curve and good technique!

[jamesg]

Why was it so hard ?

It has to be, the 2k is an Olympic event. In 2000m we pull a large number of long strokes at high force and at high rates. For a first go your 2k was good as can be seen from your 500m splits. Pace 2:02 in the last split (usually the most difficult) is almost 200W and at 78kg, well over 2W/kg.

The technique needed can be seen here:

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

Basic training rates are from 18 to 24, which is aerobic even when pulled with a substantial stroke. This provides the strength and endurance needed in a 2k; and for general health too.

Ergdata and the C2 daily Workouts (WOD) provide plenty of info on both what to do and the results, and can be connected to your machine PM via a phone.

[Dangerscouse]

After 24 week Beginner Training Plan, I will make another 2k, and hopefully...

It can be very humbling getting on a C2 when you've used a cheaper alternative, and are good at other sports. There's very few sports / exercises that are directly comparable to erging, so it really is a matter of specificity for you to improve.

Some of us are lucky enough to smash out a sub 7 2k without any prior experience, but they're relatively rare. For now, remain humble and progressively build on each session, as you'll have newbie gains to a point that can't be predicted, but that's when the hard work begins.

[HornetMaX]

When I started rowing 3 years ago I was 48, in terrible shape (no physical activity in the past 10 years or so) and 10+kg overweight.
After 3 months of moderate rowing training my 1st 2k was 7:58, now I'm at 7:19. For most people, it takes time: give it a few months.

But yes, there are 2K times some of us will never reach, because age/body/training/time/nutrition/commitment etc.
I still hope to get sub-7min for a 2K, but I'm less and less confident I'll even manage that. Still, it's good to try to.

[dabatey]

When I started rowing 3 years ago I was 48, in terrible shape (no physical activity in the past 10 years or so) and 10+kg overweight.
After 3 months of moderate rowing training my 1st 2k was 7:58, now I'm at 7:19. For most people, it takes time: give it a few months.

But yes, there are 2K times some of us will never reach, because age/body/training/time/nutrition/commitment etc.
I still hope to get sub-7min for a 2K, but I'm less and less confident I'll even manage that. Still, it's good to try to.

You are 'Snap!' to me in a couple of ways. Exact same height, and started on c2 at much the same time. You are beating me at 7.20, but in my defence I chilled out for 2 years cycling instead lol.

[jamesg]

I started erging at age 62. Took me a year of 5ks twice a week to get close enough to 7 minutes to win all the races did. There wasn't much competition, and mostly weightlifters, who tend to think strength is all. I had the advantage of learning to row at age 15 to 21.

A quick test for those who begin rowing is to climb stairs: four floors and see what happens. The Power generated is easy to calculate:

One floor might take 10-12 seconds, going slow. So an 8 minute 2k (200W) is like climbing 40 floors:

3m x say 80kg x g /12 = 200W.

[putridp]

Just to add to great comments you've already had, 26spm is a bit low for a time trial - in my last 2K I rated 30-33 for the first 1600m, increasing 36-40 through to the end. Rate is the only way to keep the pace up towards the end.

[iain]

I managed 7:15.9 in 2007 and had an age category WR for 24 hours as part of a tandem in 2010. Took a break and restarted seriously in 2018 and my first 2k (admittedly not all out, but over 90% HR max long before the end) was in 9:36. Don't beat yourself up and certainly don't coompare yourself with the amazing rowers on here who have been rowing for many years and are naturally gifted. Sub-8 is no easy feat so don't worry that you didn't make it on the first attempt.

As well as the rating (which will take practice as it is not just pulling the extra strokes that is required, but breathing quicker and maintaining the same force with less rest), there is also a mental component. A 2k has been described as like running a 400m that goes on for 7 min. You are using most of your major muscle groups to produce high forces that requires use of anaerobic as well as aerobic muscle fibres over 200 times. Maximising performance requires you to quickly build your CV system to near maximum then hold it there before going anaerobic to your limits at the end. The human brain is designed to defend your body as being in no state to get off the floor for 5 mins would not have been a good survival tactic for ancestors in country with natural predators and rivals! So before your CV system has reached the level you will need to hold your brain will be telling you to stop. It then switches to doubts that help you to rationalise slowing down to make sure you finish. Only having been through it can prepare you for what you need to endure while proving to you what you are capable of so that you can set and maintain the correct pace.

[DJ1972]

Hello to all,

I needed to provide you with an update on my peregrination with my new Concept2.

ACTIONS

As announced, I wanted to start a Beginner Peter Plan, which I started this week. So Week1 - training session 3 tonight and I expect to complete 5 sessions/week + my additional squash training.

I have been doing some randomly programmed 5k sessions over the summer to get a grip on technique and improve my fitness.

I also check out my max HR with the following setup, increasing Watts/4 min. I completely exploded at the last interval and gave up the last 2 minutes. I was steady at 175 HR. I hope to redo it at the end of BPP.

Time Meters Pace Watts Cal/Hr S/M
28:00.0 5,890m 2:22.6 121 715 23 148
4:00.0 841m 2:22.6 120 714 22 133
4:00.0 863m 2:19.0 130 748 23 139
4:00.0 886m 2:15.4 141 784 22 150
4:00.0 905m 2:12.5 150 816 24 156
4:00.0 926m 2:09.5 161 853 27 164
4:00.0 943m 2:07.2 170 884 26 168
r: 1:00 19m
4:00.0 528m 3:47.2 30 402 17 128

RESULTS

A lot more confident on technique
Feeling that I am slowly building strength and realising how 'unfit' I was for what I was trying to achieve.
Complete change of mind on how to keep in shape after 50 y.

TARGETS

Finish 24 week program. Work in UT2/UT1 zone. Still not sure about what best is.
2k trial and normally beat my 8 min 22 s
Start a 2k program
I have in mind a 7 min 20 s. Sounds achievable (June 25)