1st week on Concept2, help please!

[Kxthor911]

Hello guys, I recently made a newbie post in general to give you a little background on me. Here is a little more - I'm 5-10, 175-178 on a given day (I do not weigh myself often.) I normally try to stay pretty fit, but I seriously injured my shoulder in August and it is finally feeling back to normal to where I can get in the gym and start exerciseing regularly again. Please do not be to critical of my times at this time, I do seriously plan on working hard and get stronger/faster.

So I got the rower in and put it together. Wednesday was my first day on the rower. I decided to start out trying to learn and practice good form. I decided my first row would be a 2k, my time on level 6 resistance was 10:09. I then tried to rest and try a slightly longer row. I thought I would slow down a little and try for 20 minute session, but I burned out after 16 minutes, I went a little over 3000 meters.

Thursday I did a spin class, so I did not row.

Today, Friday, I worked 12 hours so was a little tired when getting on the rower. I decided to start out with a 2k again and time myself, my time fell to 9:32 and the motion while on the rower felt a little more natural. I then tried to do my 20 minute session again, this time completing it with a distance of 4318 however I was really exausted afterward. This was done on level 6 as well with a drag of about 160.

A couple of questions I have. 1) What incriments should I start to train in, 5 minute sessions, 2k sessions or ect? 2) I noticed that if I slowed down my stroke count and pulled harder my 500 meter time went down as well. Should I be on level six? Also I wear a size 10 shoe, what number should I be putting my feet at? Thanks for your time and reading and any help you can give.

[rhr]

At 5'10 and 175-178 your drag factor should be between 110-125 give or take not 160.
Main Menu - more options - display drag factor - do a steady stroke and see what number comes up - adjust until you are in the 110 - 125 range

The foot strap should cover the ball of your foot and your mid ankle should be in line with the rail. Translated this should equate to a foot strap setting of around 3 or so for a size 10 shoe. When in the catch position your shins should be vertical, depending on your flexibility you may change the foot strap setting slightly to ensure you don't go past vertical. I am a size 12 US and use the 5 setting, sometimes 4.

It is very likely you are engaging your arms very early on using a 160 DF, hence the reason why you get tired quickly. Rowing is 70% legs, 15% trunk and 15% arms. Using your legs, your largest muscle, to this extent will delay the onset of fatigue. The DF doesn't determine how hard you're working - that's determined by the pace / 500m. All the DF / damper does is regulate how much air is allowed into the fan cage. A high DF means more air causing the flywheel to slow quickly. Getting the flywheel moving at the start of each stroke is harder on high DF, often resulting in rowers engaging their arms early to help the legs. Fine over a 500m all out sprint where you can keep the flywheel moving with a fast pace, not so good over a slower 20 minutes. Graham Benton has set a number of WR's over different age groups, 6'5, 230lbs, he rows on a DF of 135.

The muscles used during the stroke are as follows:
http://www.concept2.com/indoor-rowers/t ... scles-used

How long should you row? To start do longer rows to increase your aerobic fitness (for rowing). That means low DF and low stroke rate. The drive time during the stroke remains fairly constant for any given stroke rate. Therefore, if you row at a low stroke rate per minute you have more recovery time per stroke. This ensures you don't tire as quickly. Example - drive time 0.8s (constant) - if you row at 20 strokes per minute (SPM) then recovery is 2.2s per stroke. Row at 30 SPM then recovery is 1.2s per stroke. Low DF means the flywheel takes longer to slow down - i.e less pressure to engage during the drive.

There are lots of plans to choose from but IMO start by improving your stroke technique and just getting fitter for a month or so. Then pick from a large selection - Wolverine, Pete Plan + PP beginner, IP - C2, Rojabo etc.

[lindsayh]

I agree with Rodney - it is all about harnessing the legs properly rather than relying on arms
First learn to set the Drag factor at 120 or thereabouts, then look at some videos on Concept2 site and youtube (or get someone who knows how to help) or post a video here to get advice - it helps
have a look at similar threads already here on the Forum for comments
Spend a month on longer slower pieces just thinking about technique - 20 to 40 minutes or so at 20 to 25 spm
2km is not a training piece but a racing one - you only really need to do them to see how training is progressing maybe 3 to 6 times a year depending on your goals.
have a look at the plans - definitely worth the effort and very helpful

[Cyclingman1]

First of all, getting exhausted when beginning some form of aerobic exercise is not the way to go. You need to slow down (pace for 500m) and adjust distances to where that does not happen. Rowing over 30 mins to begin with is not necessary. You could break it up into 2 or 3, 10 to 15 min intervals with either complete rest between or a few minutes of very easy rowing (paddling). I also don't think strokes per min SPM needs to be a concern now. Strive for long, smooth strokes. Let the SPM fall where it will. Yes, form is important. It would be good if a clip of your rowing could be posted: Youtube or Vimeo. Regarding relative importance of legs, back, arms:The contribution is more like 45% legs, 35% back, & 20% arms. That is why when and how one engages the back is very important. You can't really rush fitness. When you are ready for longer and/or faster efforts, your body will let you know.

[Kxthor911]

Thanks rhr, you are 100% correct it did feel like my arms are engaging early.,Almost imidately, I'm gonna take the day off today as my arms and traps are pretty sore already. I will get back on it on Sunday and update this thread, if you wouldn't mind please watch it a little over the next couple of weeks and I will update my progress.

[Kxthor911]

Lindsay I plan to look into the drag factor the next time I get on the rower. I will continue to work on technique and maybe next weekend I can post a video for you all to look at. Thanks

[Kxthor911]

First of all, getting exhausted when beginning some form of aerobic exercise is not the way to go. You need to slow down (pace for 500m) and adjust distances to where that does not happen. Rowing over 30 mins to begin with is not necessary. You could break it up into 2 or 3, 10 to 15 min intervals with either complete rest between or a few minutes of very easy rowing (paddling). I also don't think strokes per min SPM needs to be a concern now. Strive for long, smooth strokes. Let the SPM fall where it will. Yes, form is important. It would be good if a clip of your rowing could be posted: Youtube or Vimeo. Regarding relative importance of legs, back, arms:The contribution is more like 45% legs, 35% back, & 20% arms. That is why when and how one engages the back is very important. You can't really rush fitness. When you are ready for longer and/or faster efforts, your body will let you know.

Thanks for your reply. The reason I thought I was so exhausted is because I was using muscles I wasn't used to using. I didn't realize my drag factor was so far off. I have read that legs to arms should be like 60,20,20. I'm going to relax and probably be able to do 20 minutes quite easy after I lower the drag rate.

[rhr]

Thanks rhr, you are 100% correct it did feel like my arms are engaging early.,Almost imidately, I'm gonna take the day off today as my arms and traps are pretty sore already. I will get back on it on Sunday and update this thread, if you wouldn't mind please watch it a little over the next couple of weeks and I will update my progress.

Makes complete sense as a guy of your size and weight is unlikely to be able to move the flywheel with legs alone at 160 DF.

Re the % contribution of the stroke - there is a debate as to % legs and trunk. What is agreed is that arms alone are somewhere around 15%-20%. Far less than we imagine when we start on the erg and engage them far too early.

[Kxthor911]

Ok here is my first update.

I lowered the drag, I went from a level 6 to level 4, now my drag reads 118-120 area. To my surprise lowering the drag did not make the workout any easier persay but my stroke count went from around 18 to around 21.

My workout today has been as follows

2k in 9:05

20 minute 4049m with an average watt 108.

I'm taking a small break and gonna do another 10-20 minutes.

[Jules]

Hi Kxthor911:

You and I are similar in a few ways. We are both 5'10" and of similar weight. My build is a little slighter than yours, but not by much (you weigh about 15 pounds more than I do). We also started at a similar place in terms of our first few rows. You indicated your first 2K after you adjusted your drag factor was 9:05, whereas mine was 9:04.

I can't really provide you with any advice because I too am a new rower. What I can do is provide just a few words of encouragement.

Personally, I marvel at the times some of these folks are able to post. They have a level of fitness I can only hope for at this point in my training. That having been said, after three months (I started in October), I've seen some decent gains and you will too if you stay patient and follow a plan to improve your fitness.

We'll get there in time. Stay with it, and best of luck.

Jules