How To Progress With Training Better?

[old] nicka · Post by **[old] nicka** » March 26th, 2005, 4:23 pm

Hi, I'm new to this forum so here goes. I've been training in general for 4-5 yrs, lots of running and weights but have switched to rowing more recently as i find it loads more enjoyable. However I cant seem to get a better 5k time than 23mins or so. Really annoying cos I wanna get better. I often mix rowing with weights in the same session. Is there any advice to increase my chances of progrssion - i've considered protein recovery stuff for post workout, or chilling out on the weights in general to up the cardio side - any help appreciated! I'm 6ft 1 by the way and ~74kg. Pretty slight in frame but good strength (i think any way, generally 2.10 split 500m and cant pull harder than about 1.50 right now).

[old] jamesg · Post by **[old] jamesg** » March 27th, 2005, 2:15 am

One could be cruel and ask, well if you're lazy, how do you expect to go fast? Seems I'm not the only one trying to crack that nut. I rely on technique, not having anything else. To be more analytical, what's your age and sex? How long is a typical CV workout for you, and what rating and drag factor do you use in UT2 and 1? Do you use a HR monitor for level control? If the answers in order are 20-30, M, >30', 20-24, df 125-135 (when on the erg), Yes, then off hand I can't think of a quick fix, because in this case your technique should be ok. Just more of the same, but pull a harder and longer stroke. Each single stroke must be hard AND effective, as afloat. Sorry but there's no option. Weights might increase your absolute strength, but then so does pulling, if you work hard at each stroke. Pulling (whether erging, sculling or rowing) improves everything else too: speed of action, technique (if you work on it), endurance, flexibility. I'd do whatever best limits the risk of injury.

[old] nicka · Post by **[old] nicka** » March 27th, 2005, 10:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(jamesg @ Mar 27 2005, 01:15 AM)</div></td></tr><tr><td class='quote'>One could be cruel and ask, well if you're lazy, how do you expect to go fast? Seems I'm not the only one trying to crack that nut. I rely on technique, not having anything else. To be more analytical, what's your age and sex? How long is a typical CV workout for you, and what rating and drag factor do you use in UT2 and 1? Do you use a HR monitor for level control? If the answers in order are 20-30, M, >30', 20-24, df 125-135 (when on the erg), Yes, then off hand I can't think of a quick fix, because in this case your technique should be ok. Just more of the same, but pull a harder and longer stroke. Each single stroke must be hard AND effective, as afloat. Sorry but there's no option. Weights might increase your absolute strength, but then so does pulling, if you work hard at each stroke. Pulling (whether erging, sculling or rowing) improves everything else too: speed of action, technique (if you work on it), endurance, flexibility. I'd do whatever best limits the risk of injury. </td></tr></table> hey cheers for the reply, looking at what I initially wrote its a really shit post, and yes i sound lazy. What you say is totally the case. Had another attempt at 5k this morning and with harder pulling and increased concentration i was inside 22mins. Which is an improvement for me. And longer strokes. I dont understand the vernacular on those stats but I'm 26yrs old 6 1 tall and thats as far as my understanding goes. Workouts generally 1-1 1/2 hours cv. Oh and is it worh trying to up the resistance on the erg? I'm on 8 setting right now and thats hard enough over 5k for me. At the gym though they rowers seem to differ in calibration as some '8' settings seem easier on different machines.

[old] nicka · Post by **[old] nicka** » March 27th, 2005, 12:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(nicka @ Mar 27 2005, 09:57 AM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(jamesg @ Mar 27 2005, 01:15 AM)</div></td></tr><tr><td class='quote'>One could be cruel and ask, well if you're lazy, how do you expect to go fast? Seems I'm not the only one trying to crack that nut. I rely on technique, not having anything else. To be more analytical, what's your age and sex? How long is a typical CV workout for you, and what rating and drag factor do you use in UT2 and 1? Do you use a HR monitor for level control? If the answers in order are 20-30, M, >30', 20-24, df 125-135 (when on the erg), Yes, then off hand I can't think of a quick fix, because in this case your technique should be ok. Just more of the same, but pull a harder and longer stroke. Each single stroke must be hard AND effective, as afloat. Sorry but there's no option. Weights might increase your absolute strength, but then so does pulling, if you work hard at each stroke. Pulling (whether erging, sculling or rowing) improves everything else too: speed of action, technique (if you work on it), endurance, flexibility. I'd do whatever best limits the risk of injury. </td></tr></table> hey cheers for the reply, looking at what I initially wrote its a really shit post, and yes i sound lazy. What you say is totally the case. Had another attempt at 5k this morning and with harder pulling and increased concentration i was inside 22mins. Which is an improvement for me. And longer strokes. I dont understand the vernacular on those stats but I'm 26yrs old 6 1 tall and thats as far as my understanding goes. Workouts generally 1-1 1/2 hours cv. Oh and is it worh trying to up the resistance on the erg? I'm on 8 setting right now and thats hard enough over 5k for me. At the gym though they rowers seem to differ in calibration as some '8' settings seem easier on different machines. </td></tr></table> just read the explanation of air resistance on concept2 website!

[old] rick-the-chemist · Post by **[old] rick-the-chemist** » March 27th, 2005, 6:46 pm

nicka I think that you should be able to go faster than this with a little time spent on technique. Technique is the most important thing in rowing, bad technique = poor times. Read up as much as you can on the correct rowing form and try to do it yourself, i've sent you a link to a video of someone erging to help. Once you have improved your form then you will be able to go much faster than you do now. Rick

[old] tomraven · Post by **[old] tomraven** » March 28th, 2005, 2:43 am

I am also new to rowing. I set my damper on 5 1/2 to give me a drag factor of 140. This seems to be a good setting for me. At present I row at 24rpm and my 2k time is 2:04/500. I can row at short bursts at 1:50 but it kills me. How does anyone get to a time of 7:00 for a 2k. My 1st goal is to get to 8:00min Hope fully more people get row pro and we can meet more people online to train with and to row against. I must say i love the program and being able to set 3 different pace boats with multiple split timesis fantastic. Keep rowing Tom

[old] nicka · Post by **[old] nicka** » March 28th, 2005, 6:26 am

I know what you mean - theres people on here who mention 5k times in teh region of 18 minutes, thats like a ave 500m split of something ridiculous! Maintained for 18 mins! My goal is increased fitness but i'm totally getting into the rowing stuff in general. Thanks fir the vid Rick I'll take a look now.

[old] nicka · Post by **[old] nicka** » March 28th, 2005, 6:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(nicka @ Mar 28 2005, 05:26 AM)</div></td></tr><tr><td class='quote'>I know what you mean - theres people on here who mention 5k times in teh region of 18 minutes, thats like a ave 500m split of something ridiculous! Maintained for 18 mins! My goal is increased fitness but i'm totally getting into the rowing stuff in general. Thanks fir the vid Rick I'll take a look now. </td></tr></table> ok nice one. This guy uses big strokes almost returning the handle bar /oar to the flywheel on recovery. Another thing is that he seems at pain to keep the bar level all the way through his pull. I'm sure I've read elsewhere, and I've tried too, that lowering the bar on the pull is good because it engages the lats better. This dude is twisting his wrists almost to keep it level all the way. This is newbie observation of couse, I'm no Steve Redgrave

[old] dmhayden · Post by **[old] dmhayden** » March 28th, 2005, 11:48 am

Nicka, If you have the damper set to 8, then it's probably way too high. Drop it to around 4 or 5 instead. Since you will now be pulling faster, take your time in the recovery phase, so your strokes per minute remains about the same. Also, as a newbie, I find it helpful to concentrate of my legs during the stroke. Your legs are an aweful lot stronger than your arms, so use them to their fullest. Hold your back firm and your arms straight out while you push with your legs. If you don't already have the Concept2 training video, ask them to send it to you, it will really help with your stroke. By really concentrating on my technique, I was able to row 5k in 21:47 after 5 days on the erg. I'm 41, male, 6'1" and 210 lbs. Dave