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[[old] Citroen]

<!--QuoteBegin-kinley+Feb 3 2006, 09:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kinley @ Feb 3 2006, 09:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> My most recent row (today) was 5759m, 91.7 watts, 236.3/500, damper setting 10, ~26 spm.<br /><br />I don't know which statistic to concentrate more watts? distance? or spm? </td></tr></table><br /><br />You'd get a much more analytical & statistical response over on the training forum, but it seems to me you should work on efficiency. You've got the damper jacked up as high as it will go, you're pulling 26spm, yet only generating 91 watts. Can you produce that energy with a lower drag factor? With fewer strokes? Practice accelerating the flywheel at the catch, then letting the fan work for you during a slow, relaxed recovery. Once you have learned to row efficiently, you should see correlation between rate (spm) & pace. <br /> <br /> </td></tr></table><br /><br />You will never learn to row efficiently on damper 10 (df 220). Concentrate on pace as that's what most of us on here work with - the distance will look after itself as you reduce pace. [You can easily calculate watts from pace; watts = 2.8 / (pace*pace*pace)] There's an online calculator for it at: <a href='http://www.machars.net/spi.php#spi' target='_blank'>http://www.machars.net/spi.php#spi</a><br /><br />Drop the drag factor down to 120 (damper 3). Drop your stroke rate - so that you spend more time on the recovery and less on the drive (a 2:1 ratio). One goal is rowing at 20 strokes per minute (or less). Then improve performance by driving harder with the legs. This game is 65-70% legs.<br /><br />Try rowing strapless 10 metres per stroke (S10MPS). Set the PM3 for 6000m, pull on 6000,...5999,...8,...7,...6,...5,...4,...3,...2,...1,...PULL. Everytime the zero appears - pull another stroke. (This is easier on a model C with PM2/PM2+. The PM3 only updates every 0.5 seconds.)

[[old] gengonushi]

<!--QuoteBegin-LindaM+Aug 25 2005, 11:50 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(LindaM @ Aug 25 2005, 11:50 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I'm shorter than you - 61.5".  Do NOT try to compensate for your height... <br /> </td></tr></table><br /><br />Good to know. I'm 62.5" and have been rowing twice a week since the beginning of January this year. During the last week I've developed some burning in my inner elbows, but having researched the subject here at the site, I've got some good ideas on how to improve my technique. The gym I joined is the only one in my city with a C2 rower, but lacks trainers who know the machine well. So I am grateful for this site! I took a break from my Thursday session at the gym, and the burning/pain is getting better. Just need to work on my technique. The C2 is perfect for me, because I have CFS/Fybromyalgia and I needed a no-impact exercise and this has been the answer. I am embarrasingly meager at my attempts, but have already seen positive results as far as trimming up my legs and such. I'm hoping this will lead to a general improvement in my health. At least keep me limber.<br /><br />Michele<br />Another Vertically Challenged American

[[old] gengonushi]

<!--QuoteBegin-kinley+Feb 3 2006, 02:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kinley @ Feb 3 2006, 02:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->You've got the damper jacked up as high as it will go<br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->  Still trying to figure out what all the numbers on the Concept 2 mean. <br /> </td></tr></table> <br /> </td></tr></table><br /><br />OK...is 1 harder to pull than 10? I thought it was the easiest, it doesn't seem too bad...I need the easiest setting possible, then work my way up.<br /><br />Thanks ahead of time.<br />Michele

[[old] michaelb]

The handle on the side with the numbers 1-10 is called the damper. Don't think of those numbers as resistance, think of number 10 as being like a big heavy rowboat and 1 as like a thin fast racing shell. You can work equally hard in either boat, but it is almost universally recognised as better to go "fast" in a small light boat over slow in a big heavy one. So C2 recommends using the range 3-5, and the trend here on the forum may be to go even lower (in fact, the damper setting can vary from machine to machine, so most of us look up the "drag" that a particular damper setting gives us, and use the same drag for everything).<br /><br />The most important number to watch is your "pace": the time it takes you to row 500m. Next most important is to watch your stroke rate, how many strokes you take per minute. Many of us try to control how fast we are going (pace) and our stroke rate (SR). I use the "10 meters per stroke" method of PaulS, which for you at a 2:30 pace means you want your SR to be 20 (and 2:35 pace is SR=19). Going down to SR=20 may be a real challenge at first. I would also unstrap your feet and learn to row strapless. Starting each stroke at "0" is more precise and harder than just keeping within the range of this chart:<br /><br />10 Meters Per Stroke=<br />Pace Stroke Rate<br />2:50 18<br />2:45 18<br />2:40 19<br />2:35 19<br />2:30 20<br />2:25 21<br />2:20 21<br />2:15 22<br />2:10 23<br />2:05 24<br />2:00 25<br />1:55 26<br />1:50 27<br />1:45 29<br />1:40 30<br />1:35 32

[[old] gengonushi]

Wow...You da man(ual)! I have revolutioned my thinking in re your post. If only the trainers at the gym knew this much... but then I wouldn't be getting to know the people here in the forums. The VERY nice people, who are SO patient with my newbie questions.<br /><br />Anyway, I didn't realize you could work equally hard at any setting of the "damper." Now I don't feel quite so wimpy setting it at '1' because I'm in a smaller, lighter boat. Excellent. My gym has only one C2 rower, so as long as I want to be in my small, light boat, all I have to do is throw the damper handle down to '1' to get the same drag, right? Can I look up the different drag effects here at the C2 site?<br /><br />I've done a neat cut & paste to your post and will print it out. My SR=19/20, but the time connection was one I didn't make and didn't really pay attention to. Now I know volumes more and can apply the info to my workout. Thanks for taking the time to put this post together.<br /><br />Michele

[[old] sonoduck]

<!--QuoteBegin-LindaM+Feb 25 2005, 11:09 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(LindaM @ Feb 25 2005, 11:09 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi All you newbies and lurker potential newbies - C'mon, take the plunge!  We're nice.  And we want to hear from you.  Tell us what you are thinking.  Ask your questions.  Share your successes.  Tell us about those stumbles too.  What hurts?  What feels great?  What do you want to get from rowing?  Why does rowing work for you?  And that's just for starters. <br /> </td></tr></table><br />

[[old] sonoduck]

<!--QuoteBegin-sonoduck+Feb 4 2006, 08:02 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(sonoduck @ Feb 4 2006, 08:02 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-LindaM+Feb 25 2005, 11:09 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(LindaM @ Feb 25 2005, 11:09 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi All you newbies and lurker potential newbies - C'mon, take the plunge!  We're nice.  And we want to hear from you.  Tell us what you are thinking.  Ask your questions.  Share your successes.  Tell us about those stumbles too.  What hurts?  What feels great?  What do you want to get from rowing?  Why does rowing work for you?  And that's just for starters. <br /> </td></tr></table> <br /> </td></tr></table><br /><br />Just wanted to introduce myself. I am just starting to use the rower again, although we have had it for about 5 years I have never been a consistant user. I've been on a long hiatus and it's time to start exercising again. I thought joining a forum might be a good motivator to get me up and moving. It sounds as if i'm lazy but really I am so busy I don't know where to find the time. I am a wife and mom to 3 kids, Ian 13, Hannah 9, and Olivia 3. I go to school full time including 24 hours a week of clinical work and then I come home to study some more. I need the exercise as a stress releaver or I might just explode. I hope to add to the ducks, although the miles will probably be minimal while I get my endurance back up.

[[old] gengonushi]

Every new member to the forum is fun. I just started posting, but didn't really introduce myself. I'm Michele, 35, and live in Chandler, AZ. I'm single, looking for one good guy, and in the meantime mother my sister's kids x 4 whenever possible. I've had a soon to be 14 year relationship with CFS/Fybromyalgia, parasites and am looking to move on . Hope springs eternal! I enjoy voluteering at the library when possible, and will be a librarian when I grow up. I've learned several languages and dig finding speakers of especially the Scandinavian ones. Love to row. Enjoy the super helps on this site and good folks.<br /><br />Michele

[[old] woolsmith]

Welcome to the Pond, Michelle and Sonoduck! <br /><br />Lots of great info on the forums, as I'm sure you're finding out. The C2 website and the C2 UK site both also have links to training and exercise info that might be helpful as well. <br /><br />Did you both join the Ducks In A Row? It's a great group of women from all walks of life. There's nothing competitive about being a Duck, except for how you might want to compete with yourself--any meters you row just all get added to the team total for the season. Some of the other teams might have more of a competitive feel to them, but DIAR seems to range from just getting some exercise and improving fitness, losing some weight to also include some women who really can crank out the meters and have some great speeds. And all of us help each other to enjoy the whole process. <br /><br />So Sonoduck, I take it you work with ultrasound/radiology stuff? Pretty cool field, and the technology keeps changing all the time, hey? <br /><br />Anyway, there's lots of inspiration and motivation to be found among the Ducks, so feel free to hop in and ask questions or contribute whenever and wherever. And again, welcome!<br /><br />--Jen in WI

[[old] sonoduck]

<!--QuoteBegin-woolsmith+Feb 4 2006, 09:11 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(woolsmith @ Feb 4 2006, 09:11 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Welcome to the Pond, Michelle and Sonoduck! <br /><br />Lots of great info on the forums, as I'm sure you're finding out.  The C2 website and the C2 UK site both also have links to training and exercise info that might be helpful as well.  <br /><br />Did you both join the Ducks In A Row?  It's a great group of women from all walks of life.  There's nothing competitive about being a Duck, except for how you might want to compete with yourself--any meters you row just all get added to the team total for the season.  Some of the other teams might have more of a competitive feel to them, but DIAR seems to range from just getting some exercise and improving fitness, losing some weight to also include some women who really can crank out the meters and have some great speeds.  And all of us help each other to enjoy the whole process.  <br /><br />So Sonoduck, I take it you work with ultrasound/radiology stuff?  Pretty cool field, and the technology keeps changing all the time, hey? <br /><br />Anyway, there's lots of inspiration and motivation to be found among the Ducks, so feel free to hop in and ask questions or contribute whenever and wherever.  And again, welcome!<br /><br />--Jen in WI <br /> </td></tr></table><br /><br /><br />Hi Jen, <br />You guessed it, I'm in school for medical sonography and will graduate in summer of 2007.<br />Thanks for the tips, I'll search the site for fun workouts.<br />Deb in OH

[[old] gengonushi]

Thanks Jen . I just tried to join the Ducks last night. It worked. I am a Duck. An appropriate place for me to be since I've just learned I was flapping like one on my stroke. Working on fixing that.<br /><br />I downloaded the C2 manual last night and printed it out. I'm going to read that and add to my base of knowledge about the rower. I guess like a lot of people, I'm having to teach myself--just thankful to find a local gym with a C2 rowing machine. Having tried error and trial, I'm going for trial and error in the future.<br /><br />These forums are great. I'd be lost without them, and I don't have much sense of direction. I do know right from left, though (I know a mother and daughter who are left/right challenged, which makes me feel a lot better.).<br /><br />I'm off to the library to volunteer tomorrow--a workout in itself. Then Tuesday I'll be back to the rower and start doing things more correctly and recording my stats.<br /><br />Looking forward to a year full of steadily improving on a great machine.<br /><br />Michele

[[old] deniseopeia]

Hi, <br />I wanted to introduce myself - denise from chicago - singel - working on my doctorate and teaching undergraduates. i have been a cyclist, but too many injuries and dangerous roads in chicago got the best of me. i just got my c2 this past week - hoping to get back in shape and keep my mind while trying to write and teach. i appreciate all of the great advice in this forum. i am working on lowering my stroke rate and my 500m pace. a question i have - i am doing 30 minutes a day, 23spm, watching my hr and trying to get into a training mindset. i have been surprised that several of my sessions have "ranked" [near the bottom] but i was not expecting that to happen for quite a while. what should i make of that? i am not trying to go all out and am trying to get to a steady 2:50 and lower. any advice wd be appreciated. <br />thx<br />denise

[[old] Xeno]

<!--QuoteBegin-deniseopeia+Feb 5 2006, 03:27 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(deniseopeia @ Feb 5 2006, 03:27 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi,  <br />I wanted to introduce myself - denise from chicago - singel - working on my doctorate and teaching undergraduates. i have been a cyclist, but too many injuries and dangerous roads in chicago got the best of me. i just got my c2 this past week - hoping to get back in shape and keep my mind while trying to write and teach. i appreciate all of the great advice in this forum. i am working on lowering my stroke rate and my 500m pace. a question i have - i am doing 30 minutes a day, 23spm, watching my hr and trying to get into a training mindset. i have been surprised that several of my sessions have "ranked"  [near the bottom] but i was not expecting  that to happen for quite a while.  what should i make of that? i am not trying to go all out and am trying to get to a steady 2:50 and lower. any advice wd be appreciated. <br />thx<br />denise <br /> </td></tr></table><br />Hi Denise<br />If I understand correctly, you are logging your miles and you are wondering what the blue written "rank" means. If you click on it you can rank your distance on the world ranking. There are several set times and distances that will prompt the "rank" link. If you row exactly 30 minutes you will get the "rank" no matter how fast or slow you rowed.<br />XENO

[[old] lightfoot]

<!--QuoteBegin-kinley+Feb 3 2006, 05:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kinley @ Feb 3 2006, 05:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Lightfoot:<br /><br />I too am a 5'4" heavyweight, and I row with damper on a 1 or 2 (drag of about 100). To create resistance, you have to JUMP off the foot stretcher and pull! Don't get lazy and expect the machine to just give you resistance for nothing at all.<br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> My most recent row (today) was 5759m, 91.7 watts, 236.3/500, damper setting 10, ~26 spm.<br /><br />I don't know which statistic to concentrate more watts? distance? or spm? </td></tr></table><br /><br />You'd get a much more analytical & statistical response over on the training forum, but it seems to me you should work on efficiency. You've got the damper jacked up as high as it will go, you're pulling 26spm, yet only generating 91 watts. Can you produce that energy with a lower drag factor? With fewer strokes? Practice accelerating the flywheel at the catch, then letting the fan work for you during a slow, relaxed recovery. Once you have learned to row efficiently, you should see correlation between rate (spm) & pace. <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->  Still trying to figure out what all the numbers on the Concept 2 mean. <br /> </td></tr></table><br /><br />Here's the link to information about monitors. <br /><a href='http://www.concept2.com/05/rower/servic ... upport.asp' target='_blank'>http://www.concept2.com/05/rower/servic ... asp</a><br /><br />Good Luck >>>------> Kinley <br /> </td></tr></table><br /><br />==================================================<br /><br />Thanks for the advice Kinley. My mindset was totally off. I thought a higher damper meant better workout. Glad there's this forum, I certainly didn't get this type of information at the gym I belong too. I'll work on lowering my spm and also try strapless. I'll have to check out the training forum. <br /><br />Thanks again.<br /><br />- lightfoot<br />

[[old] gengonushi]

Thanks also Kinley. I've printed out the page.<br />Michele