analysis of my stats - who can advice me?

[Johan Smit]

Hello there, been rowing for a couple of years, but on my own. No boards like this, no one to compare my stats with etc. Now in the Covid-times (and lots of time extra to spent on rowing), I'd like to improve my rowing. On several posts I see some rowers, who can say something about the quality of the rower's technique by analysing the numbers. So I got my numbers from the first post in my logbook, and hope someone can give me some hints how to improve.

Distance: 12.500 mtr
Time: 59:58:6
Pace: 2:239
Average watts: 117
Stroke: 27
Strokecount: 1615
Dragfactor: 131

Thanks in advance! Hope to learn!

[Meek]

Welcome.
First and foremost I suggest reviewing form/technique. I have my ideas for training, but I’ll defer to the veterans.
Personally for distance efforts such as 60min I prefer a slightly lighter drag factor (within the accepted range) and doing low stroke rate, but that’s me.

[Johan Smit]

Thanks Meek, and where can I find that? Is that a topic or you just mean in general?

[mitchel674]

Hello there, been rowing for a couple of years, but on my own. No boards like this, no one to compare my stats with etc. Now in the Covid-times (and lots of time extra to spent on rowing), I'd like to improve my rowing. On several posts I see some rowers, who can say something about the quality of the rower's technique by analysing the numbers. So I got my numbers from the first post in my logbook, and hope someone can give me some hints how to improve.

Distance: 12.500 mtr
Time: 59:58:6
Pace: 2:239
Average watts: 117
Stroke: 27
Strokecount: 1615
Dragfactor: 131

Thanks in advance! Hope to learn!

Welcome, Johan.

I'll give it a try. I see from one of your other posts that you are 52 years old. No idea about your physical condition. Perhaps you would like to tell us a bit more about yourself?

First, congrats on rowing for 1 hour. That's quite an accomplishment. Consider setting the PM for a specific time or distance if you have any future interest in ranking your efforts on the Concept2 web site. If this was a typical row for you, I would argue that you have a relatively weak stroke producing only 117 watts. I suspect you could do better with some attention to your technique. Your time puts you at 716 out of 790 for your age group.

[Meek]

Search some of the topics and I’m sure you’ll find several links to videos either on Concept2’s website or YouTube.

Thanks Meek, and where can I find that? Is that a topic or you just mean in general?

[Johan Smit]

Thanks Mitchel! Well, I am quite fit, running 10 km in an hour, BMI of 25. And when I step of the rowing machine, in a couple of minutes my breath is ok. The watts you say, I will look in to that. Never paid any attention to that. , but I will look in to it. Thanks!

[Johan Smit]

Welcome, Johan.

I'll give it a try. I see from one of your other posts that you are 52 years old. No idea about your physical condition. Perhaps you would like to tell us a bit more about yourself?

First, congrats on rowing for 1 hour. That's quite an accomplishment. Consider setting the PM for a specific time or distance if you have any future interest in ranking your efforts on the Concept2 web site. If this was a typical row for you, I would argue that you have a relatively weak stroke producing only 117 watts. I suspect you could do better with some attention to your technique. Your time puts you at 716 out of 790 for your age group.
[/quote]

And where did you check the 716 position? I checked something in the rankings but there it ends somewhere in the 500 and I am not in it.

[mitchel674]

Welcome, Johan.

I'll give it a try. I see from one of your other posts that you are 52 years old. No idea about your physical condition. Perhaps you would like to tell us a bit more about yourself?

First, congrats on rowing for 1 hour. That's quite an accomplishment. Consider setting the PM for a specific time or distance if you have any future interest in ranking your efforts on the Concept2 web site. If this was a typical row for you, I would argue that you have a relatively weak stroke producing only 117 watts. I suspect you could do better with some attention to your technique. Your time puts you at 716 out of 790 for your age group.

And where did you check the 716 position? I checked something in the rankings but there it ends somewhere in the 500 and I am not in it.
[/quote]

Check this link: https://log.concept2.com/rankings/2021/ ... =M&page=15

You are not there because if you tried to rank this session as you listed, it could not be ranked. I would strongly suggest you learn to set up your PM5 for a targeted time or distance. Perhaps the next time you sit for this piece you could set the row for 1 hour.

[MPx]

Welcome Johan.

Form/technique is most important and you can find many videos of "the ideal" from C2, Dark Horse and others. Of course you may think you're doing what they say but in fact are not. If you feel brave then take a video of yourself rowing on the erg from the side, upload it to one of the video host sites and put a link on here. Its always easy to see what someone else is doing wrong!

If you want to know what others are achieving as a comparison then go to the C2 Rankings https://log.concept2.com/rankings and look up your age group for the various ranked distances and times. Just remember most of the people who bother to post a result are taking their erg training more seriously than most and some have been for many years, so it can be a bit off putting. Treat it more as an inspiration of what's possible rather than something you need to beat.

If you want to improve in the rankings, then its best to follow a training plan rather than just aimlessly erging or always doing the same piece. There are many plans - for example the Pete Plan beginners plan has helped many get started. https://thepeteplan.wordpress.com/beginner-training/

Best of luck, and enjoy your improvements.

[hjs]

Hello there, been rowing for a couple of years, but on my own. No boards like this, no one to compare my stats with etc. Now in the Covid-times (and lots of time extra to spent on rowing), I'd like to improve my rowing. On several posts I see some rowers, who can say something about the quality of the rower's technique by analysing the numbers. So I got my numbers from the first post in my logbook, and hope someone can give me some hints how to improve.

Distance: 12.500 mtr
Time: 59:58:6
Pace: 2:239
Average watts: 117
Stroke: 27
Strokecount: 1615
Dragfactor: 131

Thanks in advance! Hope to learn!

You already know the rankings. Apart from age, build matters a lot. Being short and light is not something the machine will know, but that matters. Don’t know how big your are.

Read around on the forum and you will find plenty of info. Depending on your goals use the info. Maybe join a team etc.

Also, if you are a real beginner and start with a non recent sports background you can expect, newby gains. Meaning fast improvements at first.

At first I would not change to much, but simply work on your fitness. Try to build your stroke. Right now, you are not using a “rowing” stroke, but a “gym” stroke. Without having seen you row, I am almost certain you more or less go up and down the rail in a 1 on 1fashion. A bit like cycling. Try to put more effort in the stroke and at the same take more time over the recovery. This will alter the ritme, aim for 1:2 stroke:recovery.

[jamesg]

some hints how to improve.

The only thing you might be able to change is your style. This must let you pull a long stroke with sustainable force, using your legs. Your legs are strong already, so using them effectively will get you very fit.

This is how rowing is done:

https://www.youtube.com/watch?v=zQ82RYIFLN8

You could aim for a stroke wih average force 50% of your weight and of length 70% of your height, as seen in Ergdata.

At height say 180, this would mean about 150 Watts at rating 20. Ratio 7.5

For height 170, 130 W at 20: ratio 6.5

Your Power/Rating ratio now, based on the numbers you show us, is 117/27 = 4.3

[lindsayh]

Hi Johan and welcome
even though you are not a complete beginner there is a lot of information on this thread that will help including links to technique vids and the like.
viewtopic.php?f=3&t=185257

As above - the hour you can do is a very decent accomplishment and the stats do suggest a weak stroke as your watts/stroke (also called the spi) is low. So your next goal is to improve both your fitness and the power of your stroke which is very much tied to technique and in particular harnessing your leg power better. (erging is mainly a leg pushing exercise rather than an arm pulling one)

[Johan Smit]

Distance: 12.500 mtr
Time: 59:58:6
Pace: 2:239
Average watts: 117
Stroke: 27
Strokecount: 1615
Dragfactor: 131

Hi Mitchel, you gave me little feedback, but so much worth for me. Because I was always rowing with the "distance"-display (and not watts), I never paid any attention to the watts. Now I did and saw the effect. Last night I (and ranked it) did:

Distance: 10.000 mtr
Time: 43:23:9
Pace: 2.10.1
Average watts: 159
Stroke: 23
Strokecount: 1005
Dragfactor: 125

Other figures and an other feeling after training. Much more intens. And I was always focused on keeping the SPM, but now it feels foolish . Now with less strokes, my pace improved as well as my watts.

Thanks!

[Johan Smit]

Hi Johan and welcome
even though you are not a complete beginner there is a lot of information on this thread that will help including links to technique vids and the like.
viewtopic.php?f=3&t=185257

As above - the hour you can do is a very decent accomplishment and the stats do suggest a weak stroke as your watts/stroke (also called the spi) is low. So your next goal is to improve both your fitness and the power of your stroke which is very much tied to technique and in particular harnessing your leg power better. (erging is mainly a leg pushing exercise rather than an arm pulling one)

HI Lindsayh, yes, I experienced that last night after a hint about the watts. I did what you suggest here, and my statts improved significantly. I also did the trick I read somewhere, that I do not put my feet in the bands. I put my feet on top of it. Worked well and gave me no trouble at all. So that part I did right.
The main difference with the past years of my rowing was, that I did the 1 count on the drive and 2 count on the recovery. And then with more force did the drive, and rest on the recovery. Before yesterday, this was the same: 1 on 1.
Very happy with the improvement and I will look for more as some suggestions on my post. Thanks again!

[mitchel674]

Distance: 12.500 mtr
Time: 59:58:6
Pace: 2:239
Average watts: 117
Stroke: 27
Strokecount: 1615
Dragfactor: 131

Hi Mitchel, you gave me little feedback, but so much worth for me. Because I was always rowing with the "distance"-display (and not watts), I never paid any attention to the watts. Now I did and saw the effect. Last night I (and ranked it) did:

Distance: 10.000 mtr
Time: 43:23:9
Pace: 2.10.1
Average watts: 159
Stroke: 23
Strokecount: 1005
Dragfactor: 125

Other figures and an other feeling after training. Much more intens. And I was always focused on keeping the SPM, but now it feels foolish . Now with less strokes, my pace improved as well as my watts.

Thanks!

Johan, that is a fantastic improvement with just a few minor changes. Congrats and erg on!