Getting started

[ahardyperennial]

Hi I am a newbie to rowing and do a lot of long rows 7k or 10k in 45 mins to an hour. I would like to get quicker I have the damper on 5 my stroke rate is 28. Do I need to do anything else would appreciate as much help as possible thanks

[lindsayh]

Hi I am a newbie to rowing and do a lot of long rows 7k or 10k in 45 mins to an hour. I would like to get quicker I have the damper on 5 my stroke rate is 28. Do I need to do anything else would appreciate as much help as possible thanks

Hi there and welcome. There is a huge amount of information particularly directed towards getting started on the Training sub forum.
Best to start here viewtopic.php?f=3&t=185257 and follow the links to technique etc
First thing to do is to learn around drag factor rather than damper settings - just search - the number 5 is meaningless as it can vary hugely from machine to machine. You are best to try around 115/120 most likely.
Second is to ensure you have your technique right before you make too many mistakes that are hard to fix - it is actually pretty simple if you start out right.
long rows are great for fitness but you might like to mix it up a bit as you may get a bit bored just paddling along and some hard intervals can help you get faster

[Dangerscouse]

Welcome to the forum. I echo what Lyndsay said, and if you want to get to quicker, you need to be incorporating different types of pace and intensity, as just doing the same session over and over will only lead to stagnation.

Also what can help, is to try and get used to rowing at lower stroke rates, e.g 20-22, with similar average pace, so when you do row at r28 you can utilise some of the strength that you have got used to. Don't worry if it's not the same average pace to start with, but try and build towards it. Imagine jumping horizontally with a stronger leg drive to build more power.

[lindsayh]

viewtopic.php?f=7&t=190997

https://www.youtube.com/watch?v=oP6OR-G7AxM

[jackarabit]

Welcome to the forum. I echo what Lyndsay said, and if you want to get to quicker, you need to be incorporating different types of pace and intensity, as just doing the same session over and over will only lead to stagnation.

Also what can help, is to try and get used to rowing at lower stroke rates, e.g 20-22, with similar average pace, so when you do row at r28 you can utilise some of the strength that you have got used to. Don't worry if it's not the same average pace to start with, but try and build towards it. Imagine jumping horizontally with a stronger leg drive to build more power.

+1. Absolutely agree. Rate is the frequency at which a discrete effort (repeatable packet of work) is executed. Let’s say the packet per effort is one brick shifted 1 foot. 28 bricks shifted per minute beats 20 bricks shifted per minute. But a packet of two bricks shifted 20 times per minute beats a packet of 1 brick per minute. To train the two brick effort, we allow a generous recovery after

[jackarabit]

. . . each effort by reducing the frequency of effort (spm). Build stroke power first; then add in the multiplier effect of high rate.

[mict450]

Second is to ensure you have your technique right before you make too many mistakes that are hard to fix - it is actually pretty simple if you start out right.

Technique is so important, not only to get faster but also to stay healthy. Look up pick drill, reverse pick, etc on youtube. Incorporate these into your workout to ingrain proper form into your motor neurons. Most important if all, enjoy the process. Best wishes on your training

[Jae Cee]

Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee

[Citroen]

Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee

You're not getting any power in your stroke, you're rowing at about a quarter of the watts that most folks manage.

You're not using your legs. You need to watch some of the technique videos.

[jamesg]

JC, Our first step is to learn to row, whatever our sex, age and size.

This lady was or is an Olympic sculler, and here shows us how it's done:
https://www.youtube.com/watch?v=zQ82RYIFLN8

The technique is simple, but has to be learnt and used, if we want to see any results. If you use it, you'll engage the legs so be able to work much harder than with arms alone and so get fit and burn a few calories. However our power delivery systems are surprisingly efficient, so the heat rate is not as high as we might hope.

Suggest you work up to about half an hour a day, and see how it goes. The PM on your machine can show you Watts, Pace, Calories/h and Calories per split. All by entering the Memory sequence and pressing Units.

[Jae Cee]

Jamesg- thanks SO much. I have been walking 4.5 miles and then jumping on the rower. I think my legs are shot by then. I feel like I am using legs hard but not getting much power out of them. Thanks for the rowing videos!
Hugs

JC, Our first step is to learn to row, whatever our sex, age and size.

This lady was or is an Olympic sculler, and here shows us how it's done:
https://www.youtube.com/watch?v=zQ82RYIFLN8

The technique is simple, but has to be learnt and used, if we want to see any results. If you use it, you'll engage the legs so be able to work much harder than with arms alone and so get fit and burn a few calories. However our power delivery systems are surprisingly efficient, so the heat rate is not as high as we might hope.

Suggest you work up to about half an hour a day, and see how it goes. The PM on your machine can show you Watts, Pace, Calories/h and Calories per split. All by entering the Memory sequence and pressing Units.

[Jae Cee]

Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee

You're not getting any power in your stroke, you're rowing at about a quarter of the watts that most folks manage.

You're not using your legs. You need to watch some of the technique videos.

Thanks Citroen.
I watched a video of myself. And totally agree. not getting any power. Looks like my form is ok. not the best but not horrible either. Just need more practice, using legs etc.
Jaya

[Dangerscouse]

I watched a video of myself. And totally agree. not getting any power. Looks like my form is ok. not the best but not horrible either. Just need more practice, using legs etc.
Jaya

Apart from an exceptional few, we all started with rough form and bad habits, so keep thinking about what you're doing with each stroke and try and remember what it feels like for each body part.

What I found really useful for building leg drive was to push with a bit more power through one leg for one stroke, then the other leg for the next stroke, then both legs, then repeat. For example, it would be 70/30 power in the left, then 70/30 in the right, then 50/50. This way, you get to build a mind muscle connection through repetition, and knowing what it feels like, rather than just trying to remember. Pace doesn't matter as long as it's fast enough for you to feel the difference, and try and do it for at least a few minutes.

[mict450]

This lady was or is an Olympic sculler, and here shows us how it's done:
https://www.youtube.com/watch?v=zQ82RYIFLN8

Caryn Davies, stroked the US Women's 8 to two Olympic gold medals. Some of the comments on EyeTube really make me despair for the future of the human race.

[Jae Cee]

Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee

You're not getting any power in your stroke, you're rowing at about a quarter of the watts that most folks manage.

You're not using your legs. You need to watch some of the technique videos.

Thanks Citroen.
I watched a video of myself. And totally agree. not getting any power. Looks like my form is ok. not the best but not horrible either. Just need more practice, using legs etc.
Jaya

Getting better now!! What a difference when you actually row. Need to work on building up endurance. Barely last a few minutes.