Concept2 Forum

Hello all,

Have been lurking for a while and soaking up all the info on here, so thanks! Everyone's times etc seem a VERY long way off..both here and on the online rankings!

As background, I have just got myself a Model D and have done a couple of weeks gently getting used to it and trying to get some kind of technique going (lots of YouTube vids later..)

Am male, 38, 178cm and currently 14st 5lbs, most of which seems to be fat. My cholesterol is high. Before kids and work got in the way I did the odd triathlon/Cycle sportive and a fair bit of mountain climbing in the alps, and have always seemed more suited to, and enjoy endurance type sports. I number of years ago I did a bit on the Erg and managed to get to a 19.45min 5k. I have a slightly dodgy left knee. I am targeting getting down to somewhere between 12.7 and 13st, with no specific timeline.

Primary reason for using the Erg is to lose some weight, so have made some dietary changes 500kcal per day deficit) and started the Interactive weight loss program last night with a 2x22min UT2 session which I found ok. I have a HRM and average for that was 137bpm, 17spm at 2.30pace.

I haven't done a 2k test yet but may try one this weekend so I have a benchmark, though am thinking given the objective to lose weight that a 5k may be a better benchmark test? What would be a good target - sub 20 again?

Anyone who is or has followed the Interactive Weight Loss plan I'd be keen to hear from how its going!

Am keen on any suggestions, hints, tips etc, and will try to post a video soon to get some feedback on technique.

Thanks for looking! F

Welcome to the forum. Don't worry about times, some of us have been training for years. Patience is key on the erg.

I'm sure you will have seen, or will find, all of the background advice you require but we will always help with advice going forward.

Welcome to the club ... I haven't followed the interactive weight loss plan, but I have lost weight rowing ... At this point, I wouldn't worry about any benchmarks ... that can come in the future. 137bpm, 17spm at 2.30pace looks fine, but see if you can go up a couple of strokes to 19 and still maintain your hr and pace. You didn't say how long you row, but for weight loss, you need to try to work up to an hour. There is some good reading on this board and I'm steering my workouts towards the Borg Scale of Perceived Exertion. You can find some good reading on this at https://www.verywellfit.com/rating-of-p ... le-3119445 ... Try to reach a level 13 (Somewhat Hard) which equates to a HR 130-149 .. but it's all about your perception ... Let your heart do the talking. If you perceive that you are working too hard, then slow your SPM. The whole goal is to try to maintain a HR of 130-145 for at least an hour. The whole goal to weight loss is the exercise and diet without your body knowing about it. You don't want to raise your HR (exertion level) up too much where your brain is telling you to refuel by eating .. As for dieting, try not to think of it as a diet. Just limit your fast carbs and added sugars and you'll see the weight come off. Hope this helps

At 1.78 you have a nominal body mass of 75-80 kg, so your benchmark (target) for distance work like 5k would be (considering 2W/kg) 150 - 160 Watt. Probable rating 22-24 spm, so stroke Work = say 150/22 = 7 Watt-minutes.

2:30 (100W) at 17 spm is 6 Watt-minutes, so you're not far off, probably only need to work on length/technique so that you don't have to pull too hard. Low drag and low feet will help action and posture.

The Weight Loss schedules seem to chuck us in at the deep end (mine asked for 7x6' ad 5x8' AT in the first week), whereas the 2k plans start a bit easier. I usually repeat the first half of these, if and when I get that far.

Hi F and welcome

i did the interactive weight loss program and found it to be pretty good. the stats i entered for creating the program was the worst of the options (no physical activity for years ) so it came back with a build up from not much. I think i started at UT2 2 x 15 min and worked up to a 45 min, a 50 min and a 60 min twice a week (6 sessions) at about the 5 or 6 week stage then UT1 for another 6 weeks then AT work then back to longer UT1 work for the rest. lost about 15kg over this period and now do 40 min sessions up to 5 x a week. ive been a bit slack this last month or so with other stuff going on so am working back into it as i want to get to 5 x 60 mins a week. weight loss has stopped so i need to re evaluate my diet and lose the rest (im looking at another 15-20kg )

Thanks for the welcome guys - appreciate it.

I'll definitely have a look at the link re Borg scale, I've heard of it but that's about the limit of my knowledge.

I'm up to 45 mins at that pace just about, it's just about finding the time with 2 kids under 2 - the last workout ending up being at 10pm!

Well done on the weight loss - I'll be well happy with 15kg over the programme. I definitely need to work on going easy, as previously I've always gone all out on every session then been ravenous the rest of the day!

I'll post with any other questions I can't find answers too, and period updates as we go.

Cheers, F