Damper setting - Help!!!!

[frogmeister]

This may be a fairly common post but I would really appreciate some feedback. Here we go......

I've always used an erg, I'm 37 now and started when I was around 13 at High School. Running was always my main sport (track, road x/c) but I went to the erg as a default when I was recovering from an injury or as a a way of cross training. I used it on and off ever since but running injuries eventually took their toll on me and after a few surgeries I decided that my body could not hold up to the heavy load bearing intensity of running training. I therefore purchased a model D erg about 9 months ago and have started to take indoor rowing a lot more seriously. I am 5' 8" and weigh 161 lbs. So far I have managed 500m - 1:35/1k - 3:20/2k - 7:00.4/5k - 18:33/10k - 39:12/hm - 1:27.24. I typically row between 150k - 200k per month along with some lifting and other cardiovascular exercises.

I am the typical guy who has always had the damper setting on 10. However, I recently stumbled upon an indoor rowing gym near where I live which is great for my training needs. I knew my technique needed some adjustment and that I should be rowing on a lower damper setting. This is taking some getting used to but I'm sure over the long-term I will be able to reap the benefits. My immediate problem is that I have a couple of 2k erg sprints coming up and I have been training hard to crack the elusive 7:00 barrier. But now that I have changed the damper setting (it's between 6 and 7 for these 2k specific workouts) it feels like I have to work a lot harder to generate the torque that's required. I know the damper is like the gearing on a bike so it should even itself out over the course of the distance but right now I feel like I have changed it at the wrong time as it's so close to these sprints.

My questions are a) should I even change my setting from 10 this close to the sprints and b) what would the best setting be?

I looked over my 7:00.4 2k time which I set about 5 weeks ago. The damper was on 10 and my average spm was about 32-33. I paced the piece well which for me is the most important thing. When I row hard with the damper on 6-7 it feels like I have to go out hard and maintain a solid 33 spm from the beginning in order to hit my target times for each rep. So my point is i'm finding it much harder to set and control my pace at the lower setting and to generate the same amount of torque.

I look forward to hearing some thoughts. Thanks.

[Citroen]

Leave it on 10 for your comps. Check the drag factor 10 on a clean machine could be way different to 10 on on that's full of dust.

Once you're done with the tests drop it down by one notch per week until drag factor comes in around 140.

Search on here for drag factor there are hundreds of threads.

[frogmeister]

Thanks Citroen. I was thinking of doing a 1500 tomorrow at 95% of race pace as an indicator. I will do that on damper setting 10 and then get the drag factor down after the comps.

[Cyclingman1]

I am the typical guy who has always had the damper setting on 10.

As stated, it is drag factor that is important as the damper setting combined with the cleanliness of the fan determines the drag. The drag factor is gotten to via the More Options tab.

On my 2 yr old C2 Model D, damper setting 10 = drag factor 215. That is very hard to pull and I am a good bit bigger than you. I'm very surprised that you would not be more efficient at a damper setting 6-7 than 10, unless of course the drag factor is all messed up. Drag factor 215 would wear anyone out. I'm certain that world record holders of any age or weight do not use damper settings of 10.

I use about a 150 drag factor for 2K at about 33 stroke rate.

Of course, one has to use what feels best. Somehow, I think there is some missing information. Is your form close to that shown in the C2 site instuctional videos?

[frogmeister]

I would be lying if I said my form was perfect but I have started to change it. Typically I would have been quite tight in the shoulders and compressed way too much at the catch. I also never really got my hands away quickly enough at the finish. I am gradually trying to iron out those kinks though.

I don't have height or weight on my side but I know there must be some things I can do regarding drag factor that can make more efficient use of my power output. I believe that setting my home erg to between 6-7 generates a drag of 145. My fan should be relatively clean as the erg is not that old.

I just don't want to screw up a lot of hard training at the sprints by experimenting with new settings. My thinking is that this can wait for 2 weeks and I can then spend a whole 12 months working on my technique and what damper setting/drag factors works best for me.

Maybe its a mental thing but right now I can tell you I would post better times on an 8 x 500m or 4 x 1000m workout with the damper on 10 than with it on 6-7. Of course this doesn't mean I am right but it's very hard to change too many things in a short period of time. Hence my dilemma.

[Citroen]

Use the monitor.

Main menu -> more options -> display drag factor.

[Gettingold]

Not the right time for wholesale changes. Stick with what you know for the comp and alter your stroke later. I like to train on a heavy dampoer setting and adjust for timed pieces. I can row quite effectively on level 10 but find the damper doesn't get up to speed fast enough when sprinting. If you were to try some 100m - 200m sprints you will find level 7 to be faster than level 10. When pulling 500m level 10 provides the ability to maintain a workload easier due to a lower stroke rate. If I do a 500 I find myself pulling at 48 spm and my biggest problem is in synchrconizing my breathing. I believe body type (muscle group) will also influence your damper selection. People with higher levels of "fast twitch" muscles will operate more effectively on lower damper settings and people who favour the "slow twitch category will prefer the higher settings. Your technique will play a big part here as well. Once finished with your comp try some longer rows at a low stroke rate....say 30 mins at 1:56 @ 20 spm with a goal of getting down to 1:50 @ 20 spm over the same period. This will teach you proper technique and maximum leg drive. This will also show the benefit of the recovery time in between each stroke....something that gets thrown out the window by the level 10 rower when he switches to a lowr setting and tries to row faster....
Terry

[Bob S.]

I believe that setting my home erg to between 6-7 generates a drag of 145. My fan should be relatively clean as the erg is not that old.

Believe!!!??? For pete's sake don't guess at it. Push the right buttons and get it exactly from the monitor. Citroen's message gave you the sequence - use it!

Bob S.