Need some direction on how to use this rower

[fscool]

Hi everyone,

I've done a lot of reading on the boards but I think that I need some clearer direction. Recently I purchased a model D to add another type of activity to my existing workouts. At 6'2 and 180lbs or so, I feel like I am in pretty good shape based on the other types of workouts that I do 5-6 times per week. My hope was to work this rowing machine into my strategies to focus on cardio, provide some good calorie burn and perhaps work on some muscles that I would not normally focus on.

My goal was to be able to use this machine around 30mins per session maybe 3 times per week. As far as results, for each session I was hoping to be burning about 500cals for 30mins and work hard enough that I can feel a good cardio impact.

I just cannot figure out if I am doing this right because I have been disappointed with the cardio aspect as well as the calorie burn. According to what I have read I sort of feel like I should be looking for an SPI around 10-12 and perhaps dropping down to 20spm and complement that by generating a ton more Watts. The problem is that when I have sampled the 170-190 Watt range over 500m I feel like I am risking injury because it is a pretty intense stroke.

I have included 2 sample sessions below.

Total rowing time: 30:37mins
500m split was around 2:18
Distance=6619m
Watts=131
SPM=29
SPI=4.5
Calorie burn=389
Rower is set to 5 on the damper (or whatever it is called)

Total rowing time: 20:38mins (tried a slower SPM but obviously that did not workout so well but I did manage higher watts)
500m split average was 2:14.2
Distance=4612m
Watts=145
SPM=27
SPI=5.37
Calorie burn=300 or so
Rower is set to 5 on the damper (or whatever it is called)

Can anybody offer any direction on where my focus should be? I know everybody's abilities are different and that I am a newbie at all of this, but in both cases I am not breathing all that hard getting off the unit and I don't feel like I am getting all that much out of it.

[PaulH]

I suggest looking at your technique first - it's likely that you're not putting enough emphasis on your legs. Take a look at the technique video on the C2 site, set up a mirror next to your rower or even better video yourself. Post it here if you can (we're friendly), or just watch and compare it to the C2 video. Oh, and ignore SPI - aim for 20-24 spm while you're figuring out technique, and improve your wattage as you're able.

[Citroen]

Start here: http://www.c2forum.com/viewtopic.php?f=2&t=38

Watch this:

[Carl Watts]

Okay the first thing to learn about is setting the actual drag factor.

This is a number on the PM monitor itself and you use the damper setting on the fan housing to adjust this. A "5" could be a huge range of values depending on how clean the fan is. A "5" is about right however for a clean erg. The typical range on the monitor is 110-130 but as a new rower you may need it a little higher.

Essentially I never even look at the calories and I ignore spi. If anything you should be focused on spm and distance per stroke. Dropping the rating while maintaining your pace will significantly increase yor heartrate. Realistcally for someone of your height, weight etc 2:15 pace is a "Warm up" or a "Cool down". Also your rating or spm for this pace is way to high. Try lowering it and focus on technique and delivering power per stroke.

Pace is not a linear function, it's a cubic law. Anything under 2:00 pace and the Wattage starts to take off. You are using the rower for all the right reasons, it will develop your cardio significantly with 30mins a day plus.

I recommend the use of a Heartrate monitor. It helps you train at the correct intensity and it shows up your progress big time if your record what your doing now and what you see in 6 months. It takes a little time to see big improvements but with 3 to 6 months of consistant work you can get huge performance gains.

Good luck with the training.

[jamesg]

Suggest you use 200W at rating 20 as a preliminary goal, then work up from there. Drag will need to be around 130 or less, stroke length 130cm at least.

IOW, learn to row.

Rowing is a work-based sport, and work = Length x Force. The further your handle travels, the further the boat goes, somewhat unsurprisingly.

[fscool]

Thanks to everyone for the tips. The video, in addition to the videos from Concept2 helped me to re-work my form to be better in-line with what is expected. I don't feel like I was using my legs quite right but the rest of my form seemed ok. I'm also going to drop my spm down closer to 20 and really focus on the length of the stroke and the power behind it. I think I have a better idea of what I need to do here.

Thanks again! This is probably the most difficult machine I have worked out on in terms of managing form and all of the variables and I appreciate all of you taking the time to read my post.

[jamesg]

the most difficult machine

Try a 1x

[Bob S.]

the most difficult machine

Try a 1x

The 2- has my vote. (Never tried a 2+, but having a cox to steer would certainly make the job easier for the bow seat.)

Bob S.