Concept2 Forum

Hiya

I am a newbie to this forum but have been rowing for 6 months or so (logging on the logbook). Have set myself up with a challenge to row a million metres for this season. I started off really well but have struggled a little with motivation for the last few weeks and have fallen slightly behind target.

just wondered if anyone has any ideas on how to keep motivation on a long term basis?

thanks.

Hi Scoops,

For me following a plan helps enormously, I started on the Beginner Pete Plan (PBB) and am currently doing the Pete Plan (PP) So on any day I know what I should do. Life etc gets in the way sometimes so I miss a few sessions, but tonight for example I will be doing around 8,000m at a gentle pace for me (2k pace + 25s or around 2:21/500m).

If you don't fancy that sort of plan then even just posting what training you have done today in this thread adds some 'accountability.

Good luck getting to your goal how far do you have to go to hit 1,000,000m?

BTW
The busiest forum for posting in is viewforum.php?f=3 and if you haven't read it there are some interesting threads, and it's probably best to post most questions there as it is most likely to get an answer.

Hi pieman

Thanks for your reply. I have done 322k so far so am a little behind target but I will get there.
Did 10000 in 48.49.0 yesterday and thats a pb for me. I know for seasoned rowers it probably isn't that impressive but as a 40 year old, severely overweight woman who has just really started on the fitness journey I was quite pleased.

I have been wondering how you access split time data on the pm3 or pm5. I think I have pressed all the buttons to try and find it but can't figure it out. Just think it would help me to improve my stroke rate if I could see that data. I have to use gym machines because there is no room in the house for a rower unfortunately so can't always get to the gym everyday.

Will have a look on that forum you suggested too.

Thanks again.

10000m is a distance I have never done, so you have beaten me. I am glad you are pleased with your time, you should be. Not many people who row at my gym could do 10k. In fact when I check the memory on the monitors (see below) the average row is less than 8 minutes and at a pace much slower than yours. There is little point comparing it to anyone on this forum as we are mostly men and so will be faster. However you can look at the rankings section in the online log and you would be you are by no means the slowest at 69th out of 91 in your age group. But of course those ranked people are women who are keen enough on rowing to do 10000m and then put it on a website so you are by no means that position as compared to everyone.

Have you watched the technique videos and if you haven't do read about drag factor as 10 is rarely the best setting especially for distance work. http://www.concept2.co.uk/indoor-rowers/training has links through to them as well as other useful information.

On the pm3 (and probably a pm5 but i haven't used one) if you go to utilities then memory you should have a list of all the recent rows. then select your row with the up down buttons and press the magnifying glass button. That will show you your splits. I take photos of my split times each time I train as it helps me remember what i have done when I come to fill it in on the log book. If you can't find them do say as i can post pics to make it clearer.

Having rest days is important so not getting to the gym every day is not a bad thing. You can always walk on those days if you can. The long rows that you are doing are great for burning fat but do eat well I find rowing makes me very hungry but i avoid having rubbish and try to have sensible food.

You are only just behind your target and you have plenty of time to catch up good luck.

Thanks for all the info pieman.

I have to admit I am guilty of setting the damper to 10 as I thought I would get more metres in for the same amount of time. Turns out I am wrong. Will definitely try and use a lower damper setting from now on.

Question for you tho...if I use a lower damper setting will my 500m split improve or are those two figures unrelated really. I kinda assume with a lower damper setting I will be able to row with a greater intensity so my 500 split time will improve buy I may be barking up the wrong tree entirely!

Scoops1234 wrote:Thanks for all the info pieman.

I have to admit I am guilty of setting the damper to 10 as I thought I would get more metres in for the same amount of time. Turns out I am wrong. Will definitely try and use a lower damper setting from now on.

Question for you tho...if I use a lower damper setting will my 500m split improve or are those two figures unrelated really. I kinda assume with a lower damper setting I will be able to row with a greater intensity so my 500 split time will improve buy I may be barking up the wrong tree entirely!

500 meter split depends on energy put in, not dampersetting. Think cycling, high gear, low gear, whatever you want, a lower drag setting 3 ish will give a more fluend stroke, but after setting max (10) you need to get used to it. You need faster legs.

Since you are using gym machines, you can't trust them to be consistent with regard to the damper setting. The damper serves to block the flow of air. At a setting of 10, it is open all the way and at the other end (an unmarked zero), it is closed all the way. Dirt in the wheel cage also blocks the air, so it has the same effect as lowering the damper setting. A more useful number is the drag factor (DF). This is a measure of the actual effect of the damping.
http://www.concept2.com/indoor-rowers/t ... etting-101

The following is from another page of the C2 website:

To view drag factor on the PM:

On the Main Menu, select More Options.
Select Display Drag Factor.
Begin rowing or skiing. The PM will display the drag factor after a few seconds.
A brand new indoor rower will have a drag factor of about 90–100 at a damper setting of 1 and about 210–220 at a damper setting of 10.

A brand new SkiErg will have a drag factor of about 55 at a damper setting of 1 and about 130 at a damper setting of 10.

Generally a drag factor in the range of 110-140 is the most effective, but it is a highly individual thing.

Bob S.

Hi Scoops
Sounds like you are well on your way to your target of a million meters - don't be discouraged there is still lots of season left. I have been actively rowing for about 3 yrs now and am a female over 50; I row with a drag factor of about 124 (that's a damper of 4 on my erg). Having a training plan does help with motivation. In the past I have done Indoor Sport 'weight loss' and '2000 m' programs http://indoorsportservices.co.uk/training/interactive. Right now I have just finished week 5 of Pete's Plan and am really enjoying it. Are you a member of a team? Joining a team and taking part in the challenges can be really motivating as well (Fall Team Challenge coming up next week). Just be careful not to get caught up in doing too many meters and burning out; find someone on the team who seems to row similar meters and try to stick with them. Hope this helps. Happy rowing

Thanks all.

I really appreciate your comments. No I aren't part of a team...didn't think i would be good enough / consistent enough for that really. Not 100% sure how teams work...do you have to workout with them or is it a virtual thing?

In total I have done over 500k since getting bitten by the rowing bug (321k this season) but I have always just stuck it on 10 and gone for 30 mins or 10000m. Sometimes have done an hour and other times do shorter sprint distances. I have always had more stamina than speed so I am better at the longer distances over a longer time. My aim is to do a marathon on the rower when the London marathon is on next April as a final challenge to myself this season. It may take me a little while but I think if I keep doing the distances I am doing, improve my technique and understand my split times and the settings on the machine I stand a chance...its a while off anyway so I am hopeful!!

Sorry for all the questions...but the technicalities of rowing are a mystery to me!

I think it's fair to say most of the teams are 'virtual' and are open for anyone to sign up. Some teams have team 'bulletin boards' or facebook pages, others have virtually no contact between members so depends what you are looking for. A good starting point for choosing a team would be the current season affiliation rankings http://log.concept2.com/affiliation/standings/2017. You will notice that your season meters to date are greater than the average for many of the teams. Once you find a team you'd like to join, you can choose to either join the 'affiliation' (your season meters will count towards the team total) or just join the team for team challenges (I think there are 3).

To join the affiliation: 'Edit your profile' (top right of the Logbook) and choose 'Affiliations' from the column on the left. Use the drop down list to find the team you want and click 'update' at the bottom of the page.

To just join a team for team challenges: click on the 'Teams' tab in the logbook and use the drop down menu to find the team.
All the best with your marathon training - I have never got past the HM. cheers

Thanks ever so much griff. I will have a look at that.

I do hope to do the HM sometime near Christmas with a view to doing the FM in April. Well that's the current plan anyway...whether or not I will carry it off remains to be seen! I hope I do tho.

Cheers.

viewtopic.php?f=3&t=147833 Is a thread about marathons worth a read. There are many others but that is the most recent.