New guy advice

[Cazneau]

Just got a Concept2 rower ad love it. I have used these machines at the gym before, and studied a couple of you tube videos to try to get in the ballpark technique, but never really rowed for time.

I'm a recreational runner, and typically do 15-20 miles of running a week, and a couple of half marathons a year. A couple of injuries last year made it a pretty inconsistent year, and I've put on some weight.

I suppose I shouldn't be surprised that my first 5000 meter time was pretty slow: 25:18. But my stroke rate of 29-30 seems pretty high for that slow pace, and I was pushing up near max heart rate at the end of that 5k.

My assumption is I've got a lot of work to do on technique. But if my first goal is weight loss, is it okay for me to slow it down even more--and maybe do 5ks and 10ks at easier 30 minute/60 minute paces? I see in a lot of the Concept2 literature they seem to suggest a 5k should take the typical rower about 20 minutes to complete. My time of 25:18 required an all out effort--beyond my aerobic zone for much of it.

Should I not worry about time, but concentrate a stroke rate and heart rate for awhile? Or is my high stroke rate and slow time a sign that my technique is really lousy?

[johnlvs2run]

if my first goal is weight loss, is it okay for me to slow it down even more--and maybe do 5ks and 10ks at easier 30 minute/60 minute paces?

Definitely. I started out at 2:50 pace then went to 3:00 for awhile. Now I still do all my easy days at 2:24 pace. It takes awhile for the muscles to develop, and get used to new movements.

they seem to suggest a 5k should take the typical rower about 20 minutes to complete.

Height, weight, and body proportions have the most effect on rowing times, and fitness within those. Weight can be accounted for by calculating watts per pound. Your times will improve quite a bit as you get used to the movements.

Should I not worry about time

Right.

but concentrate a stroke rate and heart rate for awhile?

I'd concentrate on enjoying yourself, and perfecting your rhythm and style. At the beginning, I focused on ease and quickness of transitions and keeping the easiest effort for the speed. Those are still the things that have helped me the most with my times.

Or is my high stroke rate and slow time a sign that my technique is really lousy?

As long as the stroke rate feels right to you, it is fine. You'll develop your own technique as you get used to the exercise. Even world class competitors have different techniques.

[RKB]

I suppose I shouldn't be surprised that my first 5000 meter time was pretty slow: 25:18. But my stroke rate of 29-30 seems pretty high for that slow pace, and I was pushing up near max heart rate at the end of that 5k.

I started rowing Jan 7 at the local Univ gym and after a couple of days decided to buy a C2D. At the gym I was rowing a 2:35 pace at 28 SPM. When the unit arrived I watched the C2 video on stroke technique. By incorporating the suggestions in the video, my SPM lowered to 20-22 and my pace is now between 2:05 and 2:13 at distances up to 10K. My point is that good technique will produce a much more powerful stroke and be the foundation for improving your speed in the weeks ahead. I'm looking forward to the day I can use my current stroke back up at 28 SPM for the longer distances.

I'm in this for weight loss too and I like to mix in long workouts in the 2:25 zone. However, working on speed helps keep my interest high and provides great satisfaction when I can log a PB.

Good luck and welcome to the community.