I am a rookie 65 year young rower on a new Concept 2, D rower, new as of 3 weeks ago. I just finished a 60 minute row. My damper is set at about two and a half. I did 10,000 meters, pace was 3:01, calories burned were 510, stroke rate was 21 and drag factor was 83. My Fitbit showed my average heart rate at 98 with 44 minutes in fat burn. I weigh 213 presently with my goal weight being 195-200. I felt good throughout and at the end, working up a reasonable sweat but not dripping. Based on my drag factor of 83 should I be working harder. Feedback is appreciated.
Doug
Feedback Please
Re: Feedback Please
Hi Doug,
In general, what's your current physical condition? Are you also a runner or cyclist, or have you not been too active over the last few years?
Do you have a feel for your max heart rate?
It's always best to do what works for you, and what you enjoy doing, but in general I'd suggest working a bit harder for perhaps less time. A 1 hr workout is great, and congratulations for that, but personally, I think a shorter workout (say, 30-45 minutes) at faster pace would be better, then as you improve you could extend your workout while maintaining the faster pace.
You might also consider using a higher DF. Typically 100-140 is considered the typical recommended range. ~85 may be right for you, but I'm guessing that that's a bit low.
Good Luck
In general, what's your current physical condition? Are you also a runner or cyclist, or have you not been too active over the last few years?
Do you have a feel for your max heart rate?
It's always best to do what works for you, and what you enjoy doing, but in general I'd suggest working a bit harder for perhaps less time. A 1 hr workout is great, and congratulations for that, but personally, I think a shorter workout (say, 30-45 minutes) at faster pace would be better, then as you improve you could extend your workout while maintaining the faster pace.
You might also consider using a higher DF. Typically 100-140 is considered the typical recommended range. ~85 may be right for you, but I'm guessing that that's a bit low.
Good Luck
Re: Feedback Please
You're off to a good start. At 65 you're in the prime of life and just in time to start the next 30 years of strenuous exercise. Not being afraid to sweat is an excellent sign.
You can see a beginner plan via the link below.
See the instructions too, it's important to know how the rowing action works. This will let you generate enough power to get a training effect. In walking terms, this will let you move up from a slow level stroll to a fast walk uphill, tho' it might take some time.
https://www.britishrowing.org/wp-conten ... n_P3-5.pdf
Your very low drag factor can let you pull a long stroke fast, but only if you know how it's done. I use more or less the same drag factor and usually work at 120-130 Watt, rate 19-21. I'm 6'2 (188), 79.
I don't see how a new erg can generate 83 DF if not at high altitude; to get that value on mine I put a filter over the air inlet, which also keeps the fan clean.
You can see a beginner plan via the link below.
See the instructions too, it's important to know how the rowing action works. This will let you generate enough power to get a training effect. In walking terms, this will let you move up from a slow level stroll to a fast walk uphill, tho' it might take some time.
https://www.britishrowing.org/wp-conten ... n_P3-5.pdf
Your very low drag factor can let you pull a long stroke fast, but only if you know how it's done. I use more or less the same drag factor and usually work at 120-130 Watt, rate 19-21. I'm 6'2 (188), 79.
I don't see how a new erg can generate 83 DF if not at high altitude; to get that value on mine I put a filter over the air inlet, which also keeps the fan clean.
08-1940, 179cm, 83kg.
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dougandlinda
- Paddler
- Posts: 9
- Joined: October 4th, 2019, 9:25 pm
Re: Feedback Please
Thank you both for your kind and helpful feedback!
Sincerely,
Doug
Sincerely,
Doug