New Rower - Any Potential?

[canspeed]

So I am an athlete retiring from track and field and looking for something else to do that is fun and to keep in shape.

I know absolutly nothing about rowing, training or tecnique. I went on one of the concept 2 rowing machines yesterday at my gym for the first time ever and tried rowing 500m as fast as i could.

my final time was 1:32 , no idea what this really means, my 500m "pace" for the first half was around 1:25 and felt pretty easy but then for the last 250 i died really hard, I am a former sprinter so my endurance isnt the greatest, but im really motivated to train hard and maybe even enter some rowing competitions.

[PaulH]

How good your time is depends to some extent on how old and heavy you are, but 1:32 is at least pretty good for your first go (much better than I've ever done!) Try looking at the online ranking (http://www.concept2.com/sranking03) to get an idea of where you fit right now, and if you're up to it have a go at 2km to see how you do at the main event.

And then maybe spend some time working on technique

[canspeed]

thanks paul,

i weigh in at about 175, but i have a significant amount of bodyfat right now so could probably lean out to be under 165 for a lwt.

i went again today for my second time ever and rowed a 1:28.4

i am rowing on #10 the most resistant setting, not sure if this is the correct setting or if it makes it easier to get faster times?

[canspeed]

what settings do you need to set it at for the rankings?

[Nosmo]

what settings do you need to set it at for the rankings?

Any setting will do. The machine measures power output and accounts for the setting by measuring how quickly the flywheel slows down and determining how much energy you put in to the stroke.

10 is a bit high unless the machine is dirty. Do a search on drag factor to learn more about it.

[PaulH]

Typically people use a setting between 3 and 5, though drag factor is more important because machines vary. You might find that tricky at first; if you do try pushing it down one notch per week.

And try some longer distances!

[canspeed]

did a workout today

4x500m @ 1:40, 1:38, 1:37, 1:36 with 2 minutes rest between each.

any predictions for a 2k? this was my 3rd time ever on the rower, total distance rowed in lifetime = 3k

[pmacaula]

did a workout today

4x500m @ 1:40, 1:38, 1:37, 1:36 with 2 minutes rest between each.

any predictions for a 2k? this was my 3rd time ever on the rower, total distance rowed in lifetime = 3k

Canspeed - There is a rule of thumb called 'Paul's Law' that suggests adding 5 seconds to your pace for every doubling of distance. Add 10 seconds to your best 500m pace, then multiply by 4 to get the predicted 2K time.

Given your limited number of metres on the erg, not sure it will have a great deal of predictive value.

Another commonly used predictor for 2K performance is average pace for a 4x1K workout.

Probably the best would be for you to just try a 2K. It has the benefit of giving you a taste of what a 2K race feels like and gives you starting reference pace to improve on.

As far as 2K pace strategy, equal or slightly negative splits are the ideal. You might use your Paul's Law predicted pace as a starting point. First 500: PL+1; 2nd 500:PL; 3rd 500:PL-1; Last 500: go as hard as you can.

If you are doing as a maximal effort, it is a truly tough test, both physically and mentally. A very common mistake in 2K racing is going out too hard (at first, it feels fine or even easy), only to pay the price somewhere in the 3rd 500. Search the forum for the term Fly & Die. You will find more than a few stories...

Come back to the forum with your story once you have done it.

Cheers. Patrick.

[jamesg]

CS.
In your first post you said I know absolutely nothing about rowing, training or tecnique.

I guess you know a lot about training; and what you've done already shows you are fit and strong. So work on technique and style, if you want to go fast on the erg, in partic in nasty things like 2ks. If not, the erg can keep you fit for lots of other activities. Such as mtb, k1, 1x, freestyle, langlauf, you name it.

The first step is to relate your power output in Watts to the ratings and watch how far you travel each stroke. This puts the emphasis on the single stroke, which is what moves boats. For reference, fast lightweights pull a ratio of 12 between Power in Watts and rating, even at 38-40 strokes/minute.

[Chris on the Beach]

Hey there,
Like you, I retired from one sport and recently took up rowing. I only erg when weather keeps me off the water - I need the wind in my hair (what's left of it)! The first thing about rowing, is that 500m doesn't really indicate anything:) The shortest race is 2000m - a sprint! And, the rate of performance drop off when you start to fatigue is pretty rapid. Endurance is a must and a good technique will do wonders for maximizing your power output. When I started I was pulling 130's for 500 but it was all with the arms and got so worn out. Now, after some lessons with a GOOD coach, I am in the mid 1:50's continuous for 5000m! While that is not going to send me to London in 2012, it is not bad for a recreational rower with the occasional "fun" race thrown in. Plus, I get a much better work out with less effort - and pain! By setting a time for the distance you want to row, you can work more to lower your time but keep endurance up - sustain the pace for the race!

p.s. -- if you go on the water there are many more things to figure in like current, wind, water chop, etc. So you might post one time on the erg and another (slower) time on the water. And, on the water, one little "crab" can really chuck your pace and then you need twice the effort to get back. But you chose a great sport!

[canspeed]

chris, thanks for the post, i agree with most of what you have to say but i must argue that 500m times do have a large correlation with 2000m times.

judgeing by peoples personal bests it seems that you can almost predict their 2000m times before looking at them according to their 500m times. also i would argue that endurance is easier to obtain then speed. thats what ive learned from track and field atleast and thats why no one moves down but up distances as they gain more endurance and retain their natural speed.

i feel i have excellent natural speed and this is the best possible scenario for becoming a pro rower.

[Nosmo]

chris, thanks for the post, i agree with most of what you have to say but i must argue that 500m times do have a large correlation with 2000m times.

But 5000m times have a much higher correlation.
Natural speed is important but so is endurance. So you have half the formula, you need the other half. No way of knowing how you will do at 2000m based solely on 500m.

[johnlvs2run]

did a workout today

4x500m @ 1:40, 1:38, 1:37, 1:36 with 2 minutes rest between each.

any predictions for a 2k? this was my 3rd time ever on the rower, total distance rowed in lifetime = 3k

6:01

[johnlvs2run]

chris, thanks for the post, i agree with most of what you have to say but i must argue that 500m times do have a large correlation with 2000m times.

judgeing by peoples personal bests it seems that you can almost predict their 2000m times before looking at them according to their 500m times. also i would argue that endurance is easier to obtain then speed. thats what ive learned from track and field atleast and thats why no one moves down but up distances as they gain more endurance and retain their natural speed.

i feel i have excellent natural speed and this is the best possible scenario for becoming a pro rower.

I have found the same thing and agree with you.

What athletic preparation have you had before hopping on the erg?

[canspeed]

are you mocking me?

i may know little about rowing but i do know alot about athletic training and 6:01 is a) a world class time b) for the 4x500m workout be about 1:25's or probably less. at the very best 1:40's x 4 with 2 minutes rest would be 7 minutes, or i guess hypothetically could be 6:40 with perfect endurance.

not appreciated.