Concept2 Forum

Got my rower about the same time I got into cycling in September 2012 and for the most part it just gathered dust. I decided that this winter season that I wanted to give the rower a go and take a break from cycling unless we have an unusually warm weekend which could easily happen in Texas. My cycling training consisted of a couple of high intensity interval training per week with long rides on the weekend. I plan on doing primarily interval training on the rower but may experiment with longer distances for the long row dependent on the boredom factor. This morning was my 7th rowing session and was able to pull 500M in 1:46.1. This seemed slow to me since I had developed a high level of fitness from the cycling. I understand that I need to dial in my technique for better times but I'm concerned that my times will not decrease significantly.

Some observations about my limited rowing experience thus far are:

My legs feel fresh after pulling hard. No lactic acid burn at all. I feel that I need this to ease the transition back to cycling when its time. Will need to get in some additional training to maintain my lactate threshold. High rep squats should take care of that.

Nice burn on my lats and arms! This is a pleasant surprise. Cyclists don't get enough of this.

Abs and lumbar feel like they are getting a decent workout. No burn or extreme fatigue but a decent core workout that, again, cyclists need more of.

No problems getting the heart rate where it needs to be and based on my intense breathing, VO2 max will not decrease and possibly increase.

Butt hurts more than expected. This surprised me considering that I've done several century rides on the bike. It does feel like its getting better. Resisting getting a pad for now as I think this will improve like it did on the bike.

Overall I'm very pleased with rowing so far. Even if I don't get much faster I feel that the rower is a better overall conditioning exercise over cycling. If you could only do one exercise rowing would probably be at the top of the list. It seems the only muscles that are not worked thoroughly are pecs and triceps.... a few sets of push ups should take care of that.

You'll find plenty of cyclists here (Jim,Nigel) and lots of very solid cyclists/ ergers. Your not feeling the burn in your legs because you aren't using them enough yet (IMO). After a hard erg session my legs most definitely hurt. Most cyclist rely on their aerobic base to pull decent erg times. Start out targeting 5k at 20 spm. Goal pace of around 2:00 to 2:15. If you can't do it, back off and find your pace. Watch videos or hire a coach for a session to two. Long term goal? 10k @ 20r 2:00m is a nice target for a trained erger. Good luck!

This morning was my 7th rowing session - 500M in 1:46.1. This seemed slow to me since I had developed a high level of fitness from the cycling.

At what rating (strokes/minute)?

Erg technique is critical, because the legs don't kick as automatically as we might hope. The ratio Watts/Rating is a useful technique index: see if you can pull 200 Watt at rate 20, i.e. ratio 10, relying on technique and Work, not force alone. Some long pieces (around an hour) like that will keep you fit, and the output is easy to adjust based on our HR reactions. Low ratings at low drag let us take plenty of rest before the next stroke; you'll need it if you row well.

NB good technique can be very hard, because we use two legs at the same time. The rest of the body won't be used to transmitting so much work to the handle. You may need to ease into it with some care. Good posture and low drag factor (120-130: an essential condition to technique too) help to avoid risks, by shifting the emphasis from force to length and speed.

I'm working on my technique and feel like I've improved but still not there yet. The metrics on my 500 meter are as follows: 28s/m, stroke count 26, 327 average watts, average force 264, peak force 341, drag factor 218. Damper was set to 10 but usually its a 4, just doing some self experimentation.

Hey Tesla,

I'm a lifelong cyclist. Welcome to the wonderful world of rowing!

Here's a quick tip: I had some serious butt burn when I first started rowing, 2 years ago. I was hurtin' for certain. But I alleviated the pain by picking up a couple pairs of rowing shorts. Here's a good site: http://shop.jlathletics.com/black-super ... u/dp/13783. The pad on these rowing shorts is situated a little differently than for cycling shorts; more for sitting on than for sitting forward like on a bike saddle. I picked up 5 pairs of the super padded trou's, to make sure that I always have a fresh pair handy.

To do all I could for the pain, I also picked up the seat pad from the same shop. http://shop.jlathletics.com/jel-seat-pad/dp/10176.

Between taking those measures and consistently rowing, I routinely do 1-2 hour rows, no problem.

See you on the rowed/road.

Keith

The OP has the size combined with a cycling background to do well in rowing. There is no doubt that someone who has built up a sound aerobic/anerobic base in cycling can translate that to rowing. I think the OP does not have good technique. For some it comes very quickly. I dare say I row today like I did two weeks in.

It does take a while to get DragFactor and StrokesPerMinute fine tuned. And then there is the mechanics of the stroke. One must come up to the catch [flywheel] with the legs compressed and on toes with the back and arms essentially locked to be ready to propel one's self off of the foot stretchers. Remember, initial drive is off of the toes. Only when the legs are nearly straight does the back swing back and arms start to pull back. I suspect that the OP has not learned to put the energy into the drive from the catch. 1:46 for 500m will come down a good bit with a stronger drive phase.

A damper setting of ten or high DF is too high to begin with. The rule is the DF goes down as the distance increases. A DF of, say, 160 is reasonable for 500m, all the way down to 120 for longer distances [10K on up]. As far as SPM, I don't row at 20 SPM. I prefer 28 on up, increasing as the distance shortens. Low SPM is difficult for cyclists used to 90 or so RPM.

Getting good at rowing is no different than any endurance sport. One must do distance and intervals and some race pace work. Being good at 5K and 30mins and at 300-500m intervals is the path to doing well at 2K, the primary race distance for rowers.

Regarding butt pain. There really should not be pain. The butt muscles have to adapt of course. If you are speaking of irritation around the tail bone that can be cured with a thick pad with a big U-shaped cutout.

Butt pain issue.

I happened to have some pink polystyrene sheets around when I first noticed the butt pain. It's not the kind of crumbly stuff you'd use as insulation. More the texture of the round (grey) pipe insulation but in sheets.

I put several layers of it (<.5 inch) and secured it with some cable ties (front to back, not left to right - to accommodate our natural `crack'). It is durable and has lasted for many years.

The pressure on the `sit bones' when riding the bike is relieved by the rider when s/he flexes the legs to act as a shock absorber. No shock absorber on the C2. That is why the difference.

Many year cyclists here too.

I flirted with erging in the early 2000s, and it helped my cycling enormously. I was into sporting and hilly time trials which require real strength, not the flat, straight line ones. I won a lot of races, and I thnk it was down to the high intensity of the erg sessions.

I find the motivation to keep the numbers reading what you think they should read helps with driving the intensity.

Now I own a concept 2 and use it every day as a training supplement to cycling, or an alternative of weather is too bad.

Agree with other posters that cyclists who push small gears fast (that's how I race) find the slower stroke rates with powerful drives difficult. I think you have to mix it up. Make up your mind if erging is just cross training or an end in itself! It gets addictive.

If it's just cross training, then you do not have to stick to a rowing plan. Plan it around the requirements of your primary sport. Emphasise faster strokes with less force at a higher rate, stay aerobic. I think keeping an element of the slower rates is still good though - don't neglect it entirely.