Another new guy

[satjat]

Just received my Concept2 today! Need to lose about 60lbs (I know..this isn't the weight loss forum). I used to be in shape...just as a gauge for me and as I improve my fitness.... Is there a rowing equivalent to an 8 min mile run? Trying to equate running fitness level to a generally equivalent rowing distance/pace.

I'll leave the weight loss questions to that forum. thanks

[Citroen]

The answer is probably the 2:00/500m split.

That makes it 8 mins for 2K, 40 mins for 10K.

There's also 2:07.6 which is 1h 30 for a HM (21097m) or 3hrs for a FM (42195)

Many folks have 1:45.0 as their goal split for 2K, to go sub seven mins.

[c2jonw]

Welcome to the forum and good luck on the weight loss. There's probably a wide range of equivalency from one person to another due to differences in efficiency between running and rowing. For a 56 year old guy, I'm a pretty good runner and when I am training for it can do a 5k in 18:30 and a 10 k in around 38-39 minutes. My 5k and 10k times on the rower are similar. So following that theory of equal time for equal distances, your 8 minute mile translates to about a 2:24/500 pace on the erg. C2JonW

[dg1951]

Hey Satjat,

Welcome to the forum. Having been a runner in my past life also, maybe this comparison will be helpful. For any given distance rowing/erging is slightly harder. A simple review of the present world records for 2000m reveals this. The 2k on the track is 4:52, the same distance rowed is 5:37. As most runners know, that 45s difference is an eternity.

However; you'll most likely find holding a bit faster pace (2:10 +) on the erg will give you a similar (or slightly better) workout to the 8mpm running workout you may have been comfortable with. The low impact nature of an erg workout, I believe, allows harder work that can be performed more often.

[kipkeino68]

Its not clear if 8 minutes is your time for 1 mile, or the pace you run for 5 to 10 miles.

I started on the erg 14 months ago. As a fellow rookie, the best advice I can pass on to you, is set up a mirror, and make proper form your top priority.
http://www.concept2.co.uk/training/technique.php

This website has the technique pictures, animation, and video. You can go down the technique list on the left. Study each one.
There's a 99% chance that your form needs work. Develop good habits now and you'll improve faster.

Sometimes the website is down or busy and you may need to try again latter.

[iain]

However; you'll most likely find holding a bit faster pace (2:10 +) on the erg will give you a similar (or slightly better) workout to the 8mpm running workout you may have been comfortable with. The low impact nature of an erg workout, I believe, allows harder work that can be performed more often.

I second this, but would add that this assumes reasonable technique.

In addition, I would say that longer rows are easier to sustain that long runs as you do not need to support your body weight, there is thus a lower spread of speeds between elite and average ergoers than in running, so a 1:30 HM is achievable for most 20-30 year olds on an ergo within a year of serious training.

Finally, ergoing is more dependent on body type. Strength counts and the additional weight is not very restricting. Hence generalisations assume an average size.

Kind regards

Iain

[dancogan]

Satjat, as another newbie I'll just add from my 4-6 weeks of experience. Form is terrifically important. I can tell that already when I try to increase my speed. You'll be using many different muscles than in running and you'll need to build up gradually. Finally, I find muscle development and cardio capacity tend to build at different rates. I'll run into a week or so when my breathing is what holds me back, then a week when the muscles just can't work any harder.

[dg1951]

Thanks Dan for the reminder about form. It can't be stressed enough how important attention to form has to be. In running, we've all seen people's form be all over the map, even to the extent that we are amazed that they can make forward progress at all.

It seems to me though. that form is critical to erging if not for the efficiency factor, then for injury prevention. Arguably, the degradation of form at speed is the single greatest cause of injury. I was fortunate when I started erging to be given pointers from an on-water rower. His admonition to be aware of where the blade would be if the handle were an oar has stayed with me ever since. I have found this advice to be a great checkup on my form.

Dan

[iain]

Thanks Dan for the reminder about form. It can't be stressed enough how important attention to form has to be. In running, we've all seen people's form be all over the map, even to the extent that we are amazed that they can make forward progress at all.

It seems to me though. that form is critical to erging if not for the efficiency factor, then for injury prevention. Arguably, the degradation of form at speed is the single greatest cause of injury. I was fortunate when I started erging to be given pointers from an on-water rower. His admonition to be aware of where the blade would be if the handle were an oar has stayed with me ever since. I have found this advice to be a great checkup on my form.

Dan

Glad to hear that you have had some pointers. I have known people knock 30s/500m off their times in a couple of weeks from improving their stroke. The pace gains are generally more than running as everyone has had some practice running, so poor form may be inefficient, but at least it can move you forward. In contrast, a new skill like rowing may be done so badly that over half the effort is wasted! I frequently see people in my gym thrash up and down the slide for a maximum of 5 mins. At a pace which is a bear jog! They are also unresponsive to suggested changes as they are convinced that their faster rating must be better than my leisurely rating, ignoring the power of the strokes.

Many people find a second refresher enlightening as the initial help can usually only deal with gross errors and not lesser, but often highly significant points. Also, it is easy to develop new faults as we extend our training or increase our speed.

I would go with advice from OTW rowers, although there is a school of thought on the forum that many of the important points OTW add little for erging and that erging has its own unique challenges less important OTW. Other than needing to understand appropriate drag and the greater stress on your back, I would put the ones I have seen down as minor points that are not essential to any but the most competitive.

Happy erging

Iain

[dg1951]

Your point's well taken Iain. There are OTW issues ergers will never have to deal with, balance and the "feathering" of the oar quickly come to mind. I do believe focusing on leg drive as the prime force producer and awareness of hand/handle height are particularly relevant. I've seen people pulling the handle to their chin and I cringe.

Dan