Weight Loss Success Stories... please share!

[speedwell]

So close to breaking the 40 min barrier! 50 seconds better than my previous best though and I know I can go a bit faster tomorrow..

[carlb]

Great advice Greg - thank you once again. Very interesting note about power cubed too. I'll give the 4x10mins a go and see how it works out.

Here is a site that gives the resulting numbers for the (inverse) cubic relationship of watts to pace:
http://concept2.co.uk/training/guide/watts_conversion

See Fletcher Sport Science - Fact Sheet No 3 Force Curve, Power (Watts), Pace and Stroke Rate
http://fletchersportscience.co.uk/show_ ... 46514bf6ee

The Indoor Rowing Marathon Guide on pg 16 has a nice Watts to pace table, page 36 has another pace/watts table with suggested paces for 5k,10k,HM,FM based on % of 2k watts.
http://fletchersportscience.co.uk/show_ ... 1d3f53835c

[eric]

this morning's row -- i love this machine!

[gregsmith01748]

Hi Eric,

I can't quite read the display in the picture. Does it say 19089 meters? NIce row.

A couple of comments / questions:
1. What was your time? I'm not sure how to interprete the calories screen. Most people use the 500m split screen.
2. Your stroke rate was 34? That seems like it might be a bit fast. When I started, I used to row at a high rate, but based on some feedback from this forum, I worked on slowing my stroke down and making it more powerful. Now for long rows, I tend to rate around 23 to 28. The difference is mainly that the rythym. You can think of it as a 4 count, with the pull on "one" and the recovery on "two three four". As an experiment, try to keep that cadence and see how fast you can make your splits. This is all effected by your body type and a bunch of other factors, so if you feel comfortable with what you are doing, pay no attention to me.

[Bob S.]

Your stroke rate was 34? That seems like it might be a bit fast.

I believe that the s/m shown on a monitor at the end of a piece is only for the last few (average of 3?) strokes. It gives no indication of the rates used through the bulk of the piece. Since a lot of people put in a sprint (with uncapped rate) at the end of a piece it is not uncommon to have an s/m at the end that is not typical of the piece as a whole.

Bob S.

[teddythebeer]

Your stroke rate was 34? That seems like it might be a bit fast.

I believe that the s/m shown on a monitor at the end of a piece is only for the last few (average of 3?) strokes. It gives no indication of the rates used through the bulk of the piece. Since a lot of people put in a sprint (with uncapped rate) at the end of a piece it is not uncommon to have an s/m at the end that is not typical of the piece as a whole.

Bob S.

It's a good version, but don't forget about cool down! So we can assume that 34 was a slow rate for this session

[eric]

here's today's row -- in 90 mins --



i have a pace set up that i check starting at 30 mins. in, then 45 mins., 60 mins, and then every 10 mins. thereafter --

-- my question is, what's my goal? where should i ideally be dialing in at? how do you know when enough is enough?

i know there are different screens and splits and the like, but lord, do i ever LOVE the cal / meter screen -- !!

[Citroen]

i know there are different screens and splits and the like, but lord, do i ever LOVE the cal / meter screen -- !!

The problem with the (k)calories is that it's so very meaningless. It's based on a spurious formula and doesn't bear any relation to the number of calories that anyone would use in rowing for 90mins. There's no gender or weight adjustment used in the value that the PM3/PM4 gives you.

One goal, if you like 90 minute rows is 21097m, that's the metric half marathon (13.1miles). You're still a little way off that but in six months you'll be looking at doing a HM in less than 90 mins.

Once you've cracked the sub 90 HM then 42195 (full marathon 26.2 miles) is another target for another day. C2 used to send out a beer mug for completing a marathon - I have five FM mugs and a FM whiskey glass.

[eric]

that's very helpful, citroen -- thank you for this!!

[napoleon1815]

Hey all,

Just wanted to add my short story. I use to row in college but haven't rowed in almost 15 years. When I hit rock bottom (which was 360lbs) I realized I had to do something. I started rowing again in January 2011, and started off slowly at 1,000 meters and now do 6,000 a day/7 days a week. Between my early morning row and a strict diet I put myself on, I lost 60lbs in three months! I never expected those results. While I am seeing my weight loss slow down now (and I have another 80 or so to go) I keep trucking along. I remember when I started almost three months ago I could barely do 1,000 meters and now am doing 6,000 in 23:50 on a damper setting of 8. While it can be hard sometimes to get up in the dark in my cold basement and do it, I just keep myself mentally motivated. That's all...

[Bob S.]

Hey all,

Just wanted to add my short story. I use to row in college but haven't rowed in almost 15 years. When I hit rock bottom (which was 360lbs) I realized I had to do something. I started rowing again in January 2011, and started off slowly at 1,000 meters and now do 6,000 a day/7 days a week. Between my early morning row and a strict diet I put myself on, I lost 60lbs in three months! I never expected those results. While I am seeing my weight loss slow down now (and I have another 80 or so to go) I keep trucking along. I remember when I started almost three months ago I could barely do 1,000 meters and now am doing 6,000 in 23:50 on a damper setting of 8. While it can be hard sometimes to get up in the dark in my cold basement and do it, I just keep myself mentally motivated. That's all...

That is a rather high damper setting. C2 recommends about 3-4. Also the damper setting is ambiguous, since the key feature is the drag factor which is dependent not only on the damper setting but also on the cleanliness of the cage, the atmospheric pressure and the air temperature.

Good job so far on the weight loss!

Bob S.

[napoleon1815]

Thanks Bob. I won't hijack the thread by going off topic, but can you tell me or point me to anything about the damper? I figured 8 because the resistance might add some strength training to the workout since I don't have time to lift weights. However, I don't want to be doing anything wrong either. Any additional information is appreciated. Thanks.

[Bob S.]

Thanks Bob. I won't hijack the thread by going off topic, but can you tell me or point me to anything about the damper? I figured 8 because the resistance might add some strength training to the workout since I don't have time to lift weights. However, I don't want to be doing anything wrong either. Any additional information is appreciated. Thanks.

You might check these out:

Damper Setting & Workout Intensity:

http://www.concept2.com/us/training/bas ... ensity.asp

Understanding Drag Factor:

http://www.concept2.com/us/training/adv ... factor.asp

Edit: To keep this thread on topic, I decided to add this one:

http://concept2.co.uk/weightloss/interactive

Bob S.

[Citroen]

Any additional information is appreciated. Thanks.

Start here: http://www.c2forum.com/viewtopic.php?f=2&t=38
Then here: http://grahamlay.blogspot.com/2010/10/i ... guide.html
Then here: http://thepeteplan.wordpress.com/beginner-training/