My Initial Erg Experiences

[michaeln]

I only got my Model D / PM3 this past Monday, and had never ever rowed before (well, other than in a crappy little rowboat years ago).

I'm 57, 265 lbs, 5'10" and stopped smoking almost a year ago (Jan 30, 2006). Haven't had a smoke 'twixt my lips since then. Unfortunately, since I stopped smoking I gained 40lbs.

I have hypertension and type II diabetes (both currently under control with meds).

I am way out of shape visually and cardiovascularly. I bought the erg with the goal of greatly improving my cardio vascular condition, reducing my BF% from where it is now (approx 38%) to below 25%, and to lose about 80lbs of fat. I'd like to get down to 180-185lbs.

I figure the erg is a great way to tackle the CV issues and help me burn off some fat. I am also greatly restricting my intake of carbs (for the diabetes) and trying to eat only complex carbs, lean meat, nuts and veggies. Let's just say I am doing better on the workouts than I am on the intake restrictions.

Right now I am rowing at a pace that would probably have most of you falling asleep (over 3:00/500m), but it's a pace that I can do with good form, at 22-26SPM, and which keeps my heart rate between 120 and 140bpm (my max calculated is 163, resting is about 62).

I started off the first day after setting it up with only two short 3 minute rows at about a 2:15 pace. That's WAY too fast for me at this point in my conditioning and my HR got up to around 150 in < 3 minutes.

I have added a little more time each day and tried to stay at a pace that keeps my HR in that target zone. Today was 3x8' with a 2 minute warmup and 2 minute cooldown before and after each set. By the time I am at minute 5 or so I am breathing pretty hard and can definitely feel the exertion. I want to work my way into this slowly though, so I am trying hard to not overdo it.

The only bodily pains / aches I get are the muscles on the inside of my thighs up near my groin (adductors) and on the sides of my hips (Tensor Fasciae Latae?). I think these are because with my gut I am not used to bringing my knees up to my chest with them together, and my legs want to splay out. The adductors are holding them in so the kees are inside my arms while rowing. The ones in the back, I think it's just because I am not used to stretching so far.

It's not really pain, just some discomfort, and will probably go away as I continue easing into this exercise.

So far I really do enjoy working out on the erg. I'm glad I got the C-Breeze, it really does keep me cooled off.

[michaeln]

As a side note... I looked at the weight loss program on the UK site. It wants me to do stuff like:

Code: Select all

Week 1:  2x10' UT2   2x11' UT2   2x12' UT2

My understanding is that UT2 is 55-70% of MHR (in my case 220-57=163), so that would equate to UT2 being 90-114bpm. My heart gets into that range just walking into the workout room and sitting down on the erg.

When I start rowing, even lightly, it gets to 120bpm PDQ and after several minutes is in the 135-138bpm range (which according to the UK plan is into the AT range. I spend the bulk of my workout in UT1 and AT.

Should I be rowing even more lightly while maintaining 18-24SPM? I'm not sure I can row lightly enough to stay in UT2!

[michaelb]

I use a HR monitor myself, and in the past also did rows capping my work at a max HR, I don't do that anymore. Although there is controversy and discussion about the value of HR restricted work, since you are just starting I would focus on the rowing, and let your HR come around over the next 3 months. To me, the primary value of HR monitoring is to 1) avoid overtraining, and 2) to monitor improvements in your fitness base over time.

If I remember correctly, the guy who wrote the UK interactive plan posts on the UK forum, and he recognized that the HR targets and pace combinations were tough for many people, and may have said that he was going to provide more clarity about how to approach that in future versions of the plan. Also, we don't really know your max HR until you test it for rowing, and I wouldn't recommend doing that for several months (the 220-age is not at all accurate as a max).

So my suggestion is work on rowing for longer periods at a steady and improving pace, even if this means your HR is much higher than indicated by those plans. If you are at 3x8' now, working up to 6k continuously and/or 30 minutes continuous would be good start. Your pace should come down quite a bit from over 3:00, but you may want to watch the force curve display and work on getting a nice initial explosion with the legs to start the drive, keeping the back and arms set until the second half of the drive. Unstrap your feet so you work on balance, and make sure the damper lever on the side is set to something low, like 3 or so.

Good luck and keep it up.

[Ducatista]

It's not really pain, just some discomfort, and will probably go away as I continue easing into this exercise.

Good luck with that... my legs and butt have been in a state of perma-ache since November. I exaggerate only slightly. That's with respectable, but by no means heavy, meterage (450K since Thanksgiving) and a pace that could best be described as indifferent. I've come to accept low-grade DOMS as a life sentence.

On the plus side, I've discovered a new muscle running diagonally up the outside of my sore thigh toward my aching butt. Is it possible that all this discomfort will eventually lead to the coveted butt divot? The Holy Grail of butt shapes? If so, it will all have been worth it.

[Widgeon]

michaeln, sounds like you have a good start. Let me throw a few ideas your way.

First: you didn't describe your damper setting. I would suggest keeping it at 3 or lower. It adjusts on the side of the flywheel.

Second: I think you are correct that splaying your legs at the catch is affecting your adductor group, possibly your gluteus muscles as well. One thing I didn't know until years after I started erging is that you do not need to go full slide, that is with knees up to the chest. In fact, typical warmups on water, and some on water drills call for quarter slide, half slide and threequarter slide, a return only partially to the catch. I think that half slide places your elbows above your knees instead of ahead of your knees. You may want to try doing your workouts at half slide, or whatever you can keep your legs from splaying until you are able to come to full slide as your weight loss and midsection tone increase.

Third: The 3:00 pace is good. This is about building an aerobic base and conditioning muscles ( heart included!) No racing at this phase. If you are more comfortable going slower, at a lower spm, than go slower. Stay at a pace where you could talk to someone in the room. I think my initial pace was 3:00 or slower when I started.

Fourth : Keep your back staight, don't round your shoulders. Don't feel like you need to lean way forward at the catch at this point, that will come with time. Xeno has a great technique DVD where he breaks the stroke down into its components then adds them together. I dont know if oarsome foursome does this... I have their DVD, just haven't watched it yet (my bad!). Anyway, with legs fully extended, back straight sitting up, he first does arms only. He then does arms and back, keeping back straight and piviting at hips. He then does legs only, arms out, back straght. It really helps you feel when each part of your body comes into play during the stroke ( I think Xeno is gorow.com)

Fifth: Make sure you are doing good streches after your workout ( when your muscles are warm) I find that I need to be diligent about stretching my hamstrings, hips and pectoralis muscles. Why the pecs? It isnt because they ever hurt, but because they overstress the weaker rhomboids between my shoulderblades and I have upper back pain if I don't keep the pecs stretched. Also stay hydrated, esp following your workout. Your muscles will be much nicer to you if you do!

Well, I got a little long winded, hope some of these ideas are helpful. Keep us posted on how your doing.

Pam

[grams]

Ducatista - a small caveat re your outside thigh pain:

It could be that you are experiencing referred pain from pressure in your back. I developed the same pain after my knee surgery and it took a while to figure out that it wasn't me just being out of shape on the 'bad' leg.

I actually have some degeneration in my lower back (age and sports related) which is putting pressure on my sciatic nerve. The result is that nagging pain in my left hip and the outside of my left thigh.

Be sure to keep good form when erging: straight back and tight abs and don't lean forward too far. You may need to drop the drag factor a bit for a while if it is indeed your back.

good luck,

grams

[Ducatista]

Ducatista - a small caveat re your outside thigh pain:

It could be that you are experiencing referred pain from pressure in your back.

Thanks, grams, I should've clarified: I noticed that new muscle VISUALLY! And that despite more bodyfat than I care to admit.

"Sore" and "aching" is just me complaining about what I'm reasonably confident is very mild DOMS. It's the sort of barely-there discomfort that reminds you of how virtuous you've been, know what I mean? So I don't even mind it. But I do love to complain...

[michaeln]

First: you didn't describe your damper setting. I would suggest keeping it at 3 or lower. It adjusts on the side of the flywheel.

Well, I have a C-Breeze on it and the doc for the C-Breeze says it affects the damper setting. But I checked it with PM3 and have it set to about 110.

You may want to try doing your workouts at half slide, or whatever you can keep your legs from splaying until you are able to come to full slide as your weight loss and midsection tone increase.

Thanks, I will give that a try.

The 3:00 pace is good. This is about building an aerobic base and conditioning muscles ( heart included!) No racing at this phase. If you are more comfortable going slower, at a lower spm, than go slower. Stay at a pace where you could talk to someone in the room. I think my initial pace was 3:00 or slower when I started.

Mine is "or slower" right now, but I know it will improve.

Xeno has a great technique DVD where he breaks the stroke down into its components then adds them together. I dont know if oarsome foursome does this... I have their DVD, just haven't watched it yet (my bad!). Anyway, with legs fully extended, back straight sitting up, he first does arms only. He then does arms and back, keeping back straight and piviting at hips. He then does legs only, arms out, back straght. It really helps you feel when each part of your body comes into play during the stroke ( I think Xeno is gorow.com)

The Oarsome Foursome DVD recommends and demonstrates this too.

Make sure you are doing good streches after your workout ( when your muscles are warm)

I have neglected to do that, but will start, thanks.

[jbell]

If you can, post a video of you rowing. If you can do that, we can help with your technique as well.

[michaeln]

Came down with a cold yesterday, coughing, sneezing nose running constantly. Took decongestants and got 8 hours sleep. Tried to row this morning, no energy at all, audible wheezing when breathing deeply, and for some reason had pain in my hip joints.

After 15 minutes, I gave up. This'll be a day off for me I guess. I will try again tomorrow.

[michaeln]

Widgeon, you were right about the amount of knee bend I was using at the catch. My shins had gone way past vertical when I carefully looked at it this morning. It definitely feels better in my hips to not go past vertical, or even less than that, thanks.

I ordered three of the Xeno DVDs today, hopefully I can learn more from those.

[michaeln]

If you can, post a video of you rowing. If you can do that, we can help with your technique as well.

I don't have a video camera, but thanks.