Rowing for Cross Training

[cyndiko]

Hello, I started running one year ago and have been trying to find the best XT activity to complement and enhance my running. Not so much love for the stationary bike or the elliptical - running is my first love! I decided to try the rower (Concept2) at my gym this past weekend - needless to say, I LOVED it!

However, I have no idea what I'm doing. I'm all about the numbers though - with running it's my cadence, minutes per mile, heart rate, splits etc. So rowing will be fun for me in that respect too - except I have no idea what any of the numbers mean just yet?

My first workout I just sat and rowed for about 25-30 minutes to get a feel for the machine, try my 'form' etc. I did not break a sweat nor did it feel like my heart rate was high enough. I had the damper on '10' thinking that's what I needed for extra resistance, but I now know that is not the case.

I did feel pleasantly sore in my back the next day, and the backs of my arms. While rowing, I felt a lot in my hamstrings?

So basically, I'm just looking for some fundamental 'Week One' tips to get me started - how long to row, what numbers to use to gage my progress and any form tips (based on my comments here). There is a lot of good info around here so I'll be continuing to read, but please share your tips for a beginner!

Just happy I finally found a good XT that I enjoy, next to strength training. Running is awesome, but I still have about 20 pounds to drop to increase my running speed. Hoping this will be a fun way to do that!

Thanks all.

[Bob S.]

I did feel pleasantly sore in my back the next day, and the backs of my arms. While rowing, I felt a lot in my hamstrings?

Thanks all.

In rowing, the real work is done by the quads with a lot of help from the lats. Have you looked over some videos that show proper technique?

You are right that a damper setting of 10 is not the way to go. Actually, the damper setting by itself doesn't mean too much. What you need is the drag factor (DF), which ranges from about 50 to 200. The DF is dependent on the damper setting, but also varies with the cleanliness of the cage, the ambient temperature, and the atmospheric pressure.

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

What stroke rate (spm or strokes per minute, shown as s/m on the monitor) do you use? For 2000 meter racing, it is common to have a stroke rate from 30 spm to as much as over 40, but for ordinary training and weight loss, 20-24 spm is more the norm, except for those with very short limbs. Some rowers will go as high as 50 spm for a very short piece, like 100m, but in doing so they are usually taking short strokes instead of getting their full range of motion. For concentrating on technique, many will use lower rates than 20 spm, even as low as 12 spm. The minimum rate on the monitor is 10 spm. Below that it just gives nonsense numbers.

If you find it hard to row at a low stroke rate, remember that you can take it easy on the recovery. The drive should be quick and hard, but the recovery can be done slowly (once your hands are out past your knees). And, of course, the proper sequences should be used for both drive and recovery. On the drive, your legs should be straight before your arms start to bend at the elbows, with the back movement bridging the two. It is the reverse on the recovery - your arms should be straight and clear of your knees before they start to rise.

The number that most folks here on the forum use to judge the intensity of a workout is the pace, which is the time it would take to do 500 meters and that is shown as /500m on the monitor. To judge what would be a suitable rate for you, check out the Online World Ranking:

http://www.concept2.com/sranking03/rankings.asp

and look to see what others in your gender/age/weight category do.

Bob S.

[cyndiko]

This is great information to get me started, I jotted down some notes to take to the gym tonight to give it a go again. I've studied many videos too!

My gym has 2 machines and there is never anyone on them. I feel like I"m in on some big 'secret' ha ha.

The day after my first rowing session, I had a 7 mile long run, and I felt very 'strong' through the core and my running form felt great. I'm looking forward to seeing how things develop!

Thanks for the great information, I'm sure I'll be back for more!