Another noob

[Okeydokey]

Hi, very new to erg I wonder if you someone could help with a few fundamental questions.
Should I be looking at rowing sites to find out how to improve my technique on the Concept 2... or here? I have no idea on how to row, but I can use the C2 without too much difficulty, but potentially very inefficiently. The screen on the PM3 that shows a line that snakes across the screen on the pull of the stroke, never makes it to the end of the screen for me, nor does it go very high. So I'm guessing you guys who can do this properly can get it to go high and far... what are the detemining factors here. I know the faster/harder I pull the higher it goes, and the longer I pull, the further it goes, but how do I improve these dynamics on my stroke. Is this an important dimension, I have tried varieties of pulling speed and draw length but can't get much out of the thing.
I am 51 years old, 218 lbs not very fit but enthusiastic. I can run 5k in about 30 minutes as an indication. I am more interested in improving my fitness than anything else. I had a go (play) on a C2 at my local gym, non of the staff are interested in the machine or know much about it, the reason I ask here tbh! I had a go at doing 2k which came in just short of 10 minutes. Once you have wiped away the tears of laughter I wonder if someone could give me directions?
Thanks in advance

[G-dub]

The concept 2 web are has a few great technique videos. There are also several on the web. Once you get your courage up, take a video from the side and post it on here! You will get lots of great feedback. Might as well get technique down at the beginning. Don't sweat your times yet. Or maybe keep adding to your time on the rower and make more sweat! The performance will come with technique and fitness. The basics are strong push away with the legs, then hips unhinge and the back goes to about 11:00 then arms bring the chain in to the torso. You then reverse it with arms away then a hip hinge forward to 1:00 then fold the legs into the catch. And then again and again.

[Tim K.]

Welcome!

The graph your looking is just next to worthless IMO. vertical axis is force horizontal axis is time IIRC. The harder you pull the shorter your time will be so the graphed sample will not make it as far along the horizontal. The lighter you pull the stroke will take longer so the it will not be as high but will travel further along the horizontal.

[jackarabit]

http://www.concept2.com/indoor-rowers/t ... orce-curve

[lindsayh]

yes welcome
If you look on the training forum above for newbie type training threads there is hours of good reading to help and lots of links as well.
(and quite frankly no one here will laugh at your beginning times - we have all been there)

[Alissa]

Take a look at the Intro to Indoor Rowing thread, pasted at the top of the FAQ board. There's a lot of good information there, as well as some helpful links.

HTH,

Alissa

[Okeydokey]

Thanks everyone, I have now read sufficient to start practicing through drills, as well as my version of a workout etc. Will take some time to become proficient. I have though already seen huge improvements simply by avoiding some of the newcomers mistakes that are so well detailed in the guides. Today I 'accidentally' made the 2k-10 minute target whilst using drills to change my stroke rate, not even noticing the distance until it had passed in good time. Quite excited to be honest, I do love learning skills like this, certainly the benefits of slowing the stroke rate surprised me when starting to practice better form, and noticing the effect on the power curve. Brilliant! Really enjoying it. I have a cable and cradle now to attach the PM3 & 4 to the ErgData app which I have just downloaded. Oh! What fun, many thanks again for your support and encouragement.

[hjs]

The number one thing beginners helps, is getting the strokerate down to around 18/21 strokes, close number two, rowing strapless, this helps lowering the rate and strengthening the stroke. Aim to get sessions in this way to 30 min. Minimum. This can take some time, depending on begin fitness.

This is training, if you do a timetrial or faster session, you do strap in and use a free strokerate, which should be a good bit above rate 18/21. On very short work 40 or more, think 500. On 2k 30 as a minimum. On a 30 min 26 roughly.

Paces, training pace is roughly 18/21 seconds above 2k time trial pace. This pace is taxing, but keeps the breathing in check.

Depending on goals, following this simple format, will build your aerobic fitness rapidly and build your rowingstroke. Faster sessions, like interval work liven things up, but are not very much needed. Once every 4th or 5th session. For 2k work, think roughly 4k in lenght. 4x1k 8x500 etc.

And welcome