Rowing is really hard! - first timer

[deathrow]

So I read this forum after a rowing for the first time the other day. I was curious, like any endurance athlete, how I would stack up against the competition. I decided to do a 2k time trial yesterday and really go for it. My technique is actually pretty sound for never doing this before and I am strong in all the right places, I weigh 73kg currently. So I figure I will shoot for around 6:45 for 2k, right. BAD PLAN! I set the machine on 4 and get started. For the 1st minute I am at 1:40/500m pace which gives me a little cushion near the finish when I get tired, right? Well, my world quickly started to unravel after that minute. The lactate in the shoulders started first, then the triceps went. Now struggling to hold onto 2:00/500m pace. From that point on, I started looking around the room for a bucket....thought I was going to hurl bloody vom! I finished up at 7:48 for my 2k and I was WASTED for hours after. That time would have me finishing next to some 70 year old lady from Denmark. If I was in my own age group, some english bloke would kick my a$$ and behome eating meat pies and drinking a pint by the time I entered the final 500m!! So while many come on this forum and say, "hey, that wasn't so hard, I just rowed faster than you pathetic losers who have been rowing since they made the Concept 1 rower", I must say that this thing kicked my butt! I won't tell you what I have accomplished in endurance sports in the past because I think that would start a "hey, guys who race ******** are sissies" type of discussion. Just have to say that indoor rowing is ABSOLUTELY BRUTAL!!

[Couch Potato]

Welcome to the world of ERG. A couple more shots and hooked you will be. Aiming for sub 3hr marathon etc etc.

[Alissa]

My technique is actually pretty sound for never doing this before and I am strong in all the right places, I weigh 73kg currently. [snip] The lactate in the shoulders started first, then the triceps went.

If your shoulders/triceps were first (instead of your legs), you may have some (relatively quick) improvement available to you by adjusting your technique. Discussions generally suggest that rowing is 70-80% legs.
If good in person coaching isn't available, you might try posting a video for comment here.

Congratulations on an impressive effort!

Alissa

[ErgCalc]

Haha, the tradional 'fly-and-die' mistake

We've all been there. Some twice. Some never graduated...

[deathrow]

I have to say that the legs were no where near failure. Maybe my technique is all wrong? Or maybe my upper body is all show and no go?! I will check with a local coach for some tips. I live in a town of uberachiever superheroes in Oregon that has great athletes all over the place. I'm sure I will be at a party next week and I will hear, "did I overhear you mention rowing? I was the triple gold medal winning single scull rower in my 20's, you know, while I was getting my phD in physics at MIT...."

Thanks for the support! It's painful but it's fun at the same time!

---

"I rode up beside Lance with 20k to go, we were both fit, young and hungry up and coming riders. My heart rate monitor was getting cross-talk interference next to his....125bpm, then 177bpm, then 125, etc.....I soon realized that I hadn't selected my parents very well!" -Anonymous

My technique is actually pretty sound for never doing this before and I am strong in all the right places, I weigh 73kg currently. [snip] The lactate in the shoulders started first, then the triceps went.

If your shoulders/triceps were first (instead of your legs), you may have some (relatively quick) improvement available to you by adjusting your technique. Discussions generally suggest that rowing is 70-80% legs.
If good in person coaching isn't available, you might try posting a video for comment here.

Congratulations on an impressive effort!

Alissa

[badocter]

Welcome

If you burned up your arms before your legs, it is probably technique. As has already been said in the other posts, the rowing is 80% legs. Your arms should remain fairly straight until your legs are almost fully extended and you are already slightly leaned back...if you bend the arms too soon they will be exerting a lot of wasted effort and will burn up rather spectacularly.

[deathrow]

Thanks for the tip! I was really using my arms way too early. For me, rowing is really two moves, first the legs, then the arms and back. I was able to do 3x 500m intervals at 1:44, 1:47 and 1:50. I would like to shoot for 7:00 for 2k within the next 60 days!

Welcome

If you burned up your arms before your legs, it is probably technique. As has already been said in the other posts, the rowing is 80% legs. Your arms should remain fairly straight until your legs are almost fully extended and you are already slightly leaned back...if you bend the arms too soon they will be exerting a lot of wasted effort and will burn up rather spectacularly.

[badocter]

If it makes you fell any better, your first 2k test was about a minute faster than my first 2 1/2 years ago which was an 8:48 We all start from somewhere.

[chgoss]

Fly-and-die is a uniquely horrible feeling

wish I could say that after 10million meters, I have learned my lesson and no longer do that.. but I cant

Welcome!
-chad

[iain]

I was able to do 3x 500m intervals at 1:44, 1:47 and 1:50. I would like to shoot for 7:00 for 2k within the next 60 days!

You don't say what rest you had between your attempts. If done at the same strokes per minute that you can maintain for 2k, the average pace you can maintain for 6 x 500m with 1 min rest between each is usually close to the 2k you could achieve if you paced it right. If the 1:44; 1:47; 1:50 were maximum efforts, a sub-7 2k is some way off at present. That said, huge gains can be achieved from improved technique and familiarisation in the first couple of months, so your target may not be too far off. I would recommend doing some long rows (>5k) as endurance is key to a good 2k.

Best wishes

- Iain

[deathrow]

Thanks Iain! I am really hpoing that improved technique will make a big difference because I feel like the wings are on fire and I am coming apart at the seams at that pace! How in the F%$#*ing hell anyone does 2k in under 6 minutes is beyond me....the person who does that probably eats whiskey bottles and $hit$ glass! I had about 2 minutes of easy rowing between intervals. I would say the efforts were maximal efforts....I could taste the blood in my throat which is usually the indicator that the reactor is very near melt down!

I was able to do 3x 500m intervals at 1:44, 1:47 and 1:50. I would like to shoot for 7:00 for 2k within the next 60 days!

You don't say what rest you had between your attempts. If done at the same strokes per minute that you can maintain for 2k, the average pace you can maintain for 6 x 500m with 1 min rest between each is usually close to the 2k you could achieve if you paced it right. If the 1:44; 1:47; 1:50 were maximum efforts, a sub-7 2k is some way off at present. That said, huge gains can be achieved from improved technique and familiarisation in the first couple of months, so your target may not be too far off. I would recommend doing some long rows (>5k) as endurance is key to a good 2k.

Best wishes

- Iain

[iain]

I feel like the wings are on fire and I am coming apart at the seams at that pace! How in the F%$#*ing hell anyone does 2k in under 6 minutes is beyond me....the person who does that probably eats whiskey bottles and $hit$ glass! I had about 2 minutes of easy rowing between intervals. I would say the efforts were maximal efforts....I could taste the blood in my throat which is usually the indicator that the reactor is very near melt down!

Don't look at the best, you can only improve a little at a time and no-one does sub 6 without plenty of training.

Intervals should not be started at maximum. If you want to do a 500m time trial, fine, but don't expect to be able to repeat the experience. With 2 mins. rest (and most people find a brief stop for a sluice of water and towel down as well as focussing the mind helps, paddling should be really slow with rating <18SPM and pace >2:30) most people can maintain 2k pace for 8 500m intervals. That is 8-16S slower than a standalone 500 time trial. With a decent warm up, the first couple should feel fairly relaxed, don't be fooled, just as in a 2k, this soon changes and by 5-6 you may wonder whether the task is possible as you may still be gasping for breath as you start and your legs no longer have the strength you are used to.

If you have technique issues, they will not be easily solved on 500m intervals. You are better advised to concentrate on rowing at a low rate (certainly no more than 24SPM) and at sub-maximal force concentrating on each aspect of the stroke in turn. This is most easilty done with a knowledgable coach present. Alternatively, if you post a video on this or UK forum you should get some useful feedback. A further suggestions are rowing with the straps under rather than over your feet. This stops you pulling yourself back to the catch on the straps (the rail is downhill and the chain has tension to slowly draw you back) both slowing your recovery and requiring you to finish the leg drive before the rest of the stroke or you will drift off the footplate. Finally, if you use excessive leanback then you will over balance at the finish.

When you are happy with your technique, then I would start much slower, say 1:55 for 3-4 500m intervals, then slowly make each one faster than the last before finishing the 8th with everything you have left. You can then repeat at the average of that session going faster say from the 6th for a better assessment of your 2k potential.

Best wishes

- Iain

[deathrow]

Those are some awesome tips! I am going to shoot a video and post it to the site. It's funny how just a little more effort can send one over the edge! I rowed this morning at 2:00 pace and was comfortable for 8 minutes. If i increase to 1:50 pace, the world gets dim quickly!

I feel like the wings are on fire and I am coming apart at the seams at that pace! How in the F%$#*ing hell anyone does 2k in under 6 minutes is beyond me....the person who does that probably eats whiskey bottles and $hit$ glass! I had about 2 minutes of easy rowing between intervals. I would say the efforts were maximal efforts....I could taste the blood in my throat which is usually the indicator that the reactor is very near melt down!

Don't look at the best, you can only improve a little at a time and no-one does sub 6 without plenty of training.

Intervals should not be started at maximum. If you want to do a 500m time trial, fine, but don't expect to be able to repeat the experience. With 2 mins. rest (and most people find a brief stop for a sluice of water and towel down as well as focussing the mind helps, paddling should be really slow with rating <18SPM and pace >2:30) most people can maintain 2k pace for 8 500m intervals. That is 8-16S slower than a standalone 500 time trial. With a decent warm up, the first couple should feel fairly relaxed, don't be fooled, just as in a 2k, this soon changes and by 5-6 you may wonder whether the task is possible as you may still be gasping for breath as you start and your legs no longer have the strength you are used to.

If you have technique issues, they will not be easily solved on 500m intervals. You are better advised to concentrate on rowing at a low rate (certainly no more than 24SPM) and at sub-maximal force concentrating on each aspect of the stroke in turn. This is most easilty done with a knowledgable coach present. Alternatively, if you post a video on this or UK forum you should get some useful feedback. A further suggestions are rowing with the straps under rather than over your feet. This stops you pulling yourself back to the catch on the straps (the rail is downhill and the chain has tension to slowly draw you back) both slowing your recovery and requiring you to finish the leg drive before the rest of the stroke or you will drift off the footplate. Finally, if you use excessive leanback then you will over balance at the finish.

When you are happy with your technique, then I would start much slower, say 1:55 for 3-4 500m intervals, then slowly make each one faster than the last before finishing the 8th with everything you have left. You can then repeat at the average of that session going faster say from the 6th for a better assessment of your 2k potential.

Best wishes

- Iain

[aharmer]

I can say from experience that the people here will help you a ton with a technique video. When I started I felt the say way...if I can row at 2:00 pace it will be really easy to drop down to 1:50 pace. That's why understanding watts are so important; 1:50 pace requires 30% more power than 2:00 pace even though they appear to be so similar!

You could even take a look at my thread (should be the most recent technique help request), I'm sure most of us have similar issues when we start. They break your stroke down in still shots and draw diagrams showing your body in the correct/incorrect positions. Good luck!

[iain]

I rowed this morning at 2:00 pace and was comfortable for 8 minutes. If i increase to 1:50 pace, the world gets dim quickly!

As a rough guide, there is a much disputed formula "Paul's Law" whereby someone whose stamina and strength are well balanced to optimise their 2k time goes approximately 5S slower in an all out effort for each doubling of distance between 1k & 10k. So dropping from 2:00 pace to 1:50 you should only expect to be able to do around 1/4 of the distance! Even less if you are relatively lacking in endurance.

- Iain