My 10 months with a RowErg

[HornetMaX]

Hi all,

just wanted to post what I got out of my first 10 months with a RowErg.

Note: I'm not a pro (or amateur) athlete/coach/nutritionist/doctor, just reporting what worked (or seemed to work) for me.

August 2021: I'm almost 48yo, 1m73, 83Kg (that's 5'7 and 183lbs) and haven't done *any* physical activity for at least 10 years. I bring my kids in the resort gym and I see a RowErg: we do 5min each on it and I tell myself that if there's a chance I pick up sport again, that's the RowErg. It's indoor + it's at home = no excuse. So September 2021 I buy one.

July 2022: I'm almost 49, still 1m73 (didn't measure but ...), but now 73Kg (161lbs). I've done 1M meters in 8 months and completed a full marathon (painfully, but I didn't prepare for it at all, so that's OK). My PBs are in the signature below: not shattering any records but that wasn't my goal

Some details of what I did:

1. Get an HRM (Polar H9 for me) and use ErgData/ErgZone (I like ErgZone better, didn't check the recent ErgData release) with your Concept2 online log.
2. I had no idea how to row so I started reading online stuff (concept2, forums etc), but the most helpful has probably been the youtube channel Dark Horse Rowing (https://www.youtube.com/c/DarkHorseRowing). If you read this, thanks Shane !
3. The 1st month I have basically only used this beginner video: https://www.youtube.com/watch?v=LperycNwlFw
4. I tried to stick to 3 sessions per week, 20-30min each, progressively moving to intermediate and then advanced videos from the channel and then to 4 sessions per week.
5. What I've done in the last months: 4 sessions per week
   • 1st and 3rd are typically 3x (8min + 2min rest), where in the 8min the rate varies every 2min (like 20/24/20/24 or 28/26/24/28). 5-10min warm-up and cool-down before/after.
   • 2nd and 4th are 60min sessions in which I try to stay in my UT2/UT1/AT zones (that makes 13.6-13.9 Km for me).
6. Looking at how my weight went down over time I can really see the slope change as soon as I've introduced the 60min UT zone sessions.
7. For fun, I tried an half-marathon keeping an eye on my heart rate and completed it really effortlessly (cool pace, 1h31:44).
8. Encouraged by the HM, I tried a full marathon and well, that was another story: I completed it (3h31:31) but with pain and cramps. Guess a minimum of specific preparation & nutrition (before and during the race) is kind of necessary
9. I'm an engineer, so I tend to be a measuring freak: I got a "smart" scale that logs weight and other stuff to your phone (Xiaomi Mi Body Composition Scale: it's cheap, looks nice, seems to work well). I know this is not not high-precision hardware but I can see the indicators evolving consistently: body fat % down, body muscle mass down, body muscle % up etc. It's kind of satisfactory

Random bits:

• Drink. A lot. Before the session (and maybe during the HM, surely during the FM).
• Sleep. I tend to sleep not enough: the session after a 4h night I do feel it. Even at my humble pace.
• Eating: I didn't change my habits too much. I've always avoided junk/bad food but I can eat quite a lot (I have a plancha and a pizza oven in the garden, they do get used regularly ).
• I tried RowerUp (https://rowerup.com/): it easily detected a few issues in my rowing: shins too much forward at the catch, torso not bending forward enough at catch, occasionally leaning back too much at stroke end, leg/torso separation not good during drive, ... yeah, there's room for improvement.
• I use some gloves: not sure they help too much with blisters but they help me a bit with sweaty hands. I was pondering having a handle with holes and a fan inside it to blow air on the hands.
• I have the vapor seat pad and the concept2 foam one: the vapor is cosmetic, the foam one I like it (except for ultra-intense stuff like the 1min, where I find it distracts/bothers me). Still, your ass will suffer. Just accept it.
• I like the concept2 online logbook and the fact they have rewards (even a silly pdf certificate), periodic challenges and charity events.
• When the session is not with a video, I listen to music: keeps the 60min sessions a bit more bearable

So I can say that the RowErg has been great for me (and my wife, she also uses it a bit).
Definitely worth the money, anyway when/if you're tired of it you can sell it with very little economical loss.
And it made me feel less guilty when I purchased the pizza oven

MaX.

[Dangerscouse]

Well done, 10kg weight loss is great going, and you have definitely got to be prepared for a FM. Hubris will slap you around the face from about 25k in, and keeping slapping you if you don't.

Even when you are prepared, the last 10k is a roll of the dice if you'll suffer or not, as you're basically training for the last 10k. There's a very fine line between the glory and the gory, and it's magnified with the longer distances.

[Joebasscat]

Hi all,

just wanted to post what I got out of my first 10 months with a RowErg.

Note: I'm not a pro (or amateur) athlete/coach/nutritionist/doctor, just reporting what worked (or seemed to work) for me.

August 2021: I'm almost 48yo, 1m73, 83Kg (that's 5'7 and 183lbs) and haven't done *any* physical activity for at least 10 years. I bring my kids in the resort gym and I see a RowErg: we do 5min each on it and I tell myself that if there's a chance I pick up sport again, that's the RowErg. It's indoor + it's at home = no excuse. So September 2021 I buy one.

July 2022: I'm almost 49, still 1m73 (didn't measure but ...), but now 73Kg (161lbs). I've done 1M meters in 8 months and completed a full marathon (painfully, but I didn't prepare for it at all, so that's OK). My PBs are in the signature below: not shattering any records but that wasn't my goal

Some details of what I did:

1. Get an HRM (Polar H9 for me) and use ErgData/ErgZone (I like ErgZone better, didn't check the recent ErgData release) with your Concept2 online log.
2. I had no idea how to row so I started reading online stuff (concept2, forums etc), but the most helpful has probably been the youtube channel Dark Horse Rowing (https://www.youtube.com/c/DarkHorseRowing). If you read this, thanks Shane !
3. The 1st month I have basically only used this beginner video: https://www.youtube.com/watch?v=LperycNwlFw
4. I tried to stick to 3 sessions per week, 20-30min each, progressively moving to intermediate and then advanced videos from the channel and then to 4 sessions per week.
5. What I've done in the last months: 4 sessions per week
   • 1st and 3rd are typically 3x (8min + 2min rest), where in the 8min the rate varies every 2min (like 20/24/20/24 or 28/26/24/28). 5-10min warm-up and cool-down before/after.
   • 2nd and 4th are 60min sessions in which I try to stay in my UT2/UT1/AT zones (that makes 13.6-13.9 Km for me).
6. Looking at how my weight went down over time I can really see the slope change as soon as I've introduced the 60min UT zone sessions.
7. For fun, I tried an half-marathon keeping an eye on my heart rate and completed it really effortlessly (cool pace, 1h31:44).
8. Encouraged by the HM, I tried a full marathon and well, that was another story: I completed it (3h31:31) but with pain and cramps. Guess a minimum of specific preparation & nutrition (before and during the race) is kind of necessary
9. I'm an engineer, so I tend to be a measuring freak: I got a "smart" scale that logs weight and other stuff to your phone (Xiaomi Mi Body Composition Scale: it's cheap, looks nice, seems to work well). I know this is not not high-precision hardware but I can see the indicators evolving consistently: body fat % down, body muscle mass down, body muscle % up etc. It's kind of satisfactory

Random bits:

• Drink. A lot. Before the session (and maybe during the HM, surely during the FM).
• Sleep. I tend to sleep not enough: the session after a 4h night I do feel it. Even at my humble pace.
• Eating: I didn't change my habits too much. I've always avoided junk/bad food but I can eat quite a lot (I have a plancha and a pizza oven in the garden, they do get used regularly ).
• I tried RowerUp (https://rowerup.com/): it easily detected a few issues in my rowing: shins too much forward at the catch, torso not bending forward enough at catch, occasionally leaning back too much at stroke end, leg/torso separation not good during drive, ... yeah, there's room for improvement.
• I use some gloves: not sure they help too much with blisters but they help me a bit with sweaty hands. I was pondering having a handle with holes and a fan inside it to blow air on the hands.
• I have the vapor seat pad and the concept2 foam one: the vapor is cosmetic, the foam one I like it (except for ultra-intense stuff like the 1min, where I find it distracts/bothers me). Still, your ass will suffer. Just accept it.
• I like the concept2 online logbook and the fact they have rewards (even a silly pdf certificate), periodic challenges and charity events.
• When the session is not with a video, I listen to music: keeps the 60min sessions a bit more bearable

So I can say that the RowErg has been great for me (and my wife, she also uses it a bit).
Definitely worth the money, anyway when/if you're tired of it you can sell it with very little economical loss.
And it made me feel less guilty when I purchased the pizza oven

MaX.

Nice review HornetMax. I’ve been at this a little over 2 years and it is certainly now in the addiction category My one input would be that I experienced a bit of arse chaf and what not early on but that all seems to have sorted itself out so that today 90 minute rows pose no issue on the backside. I think it was related to getting myself seated on the sit bones properly. Or I’m just one of the lucky ones who takes to the C2 seat without issue.

Glad you found an activity that works for you and congrats on the weight loss. I may take a look at the scale you mentioned. While not an engineer, I too love the numbers.

Welcome to the crowd.

[DavidA]

That is really great.
You have a found an excellent exercise, that you enjoy, and are sticking to it.
It is obviously paying you benefits.
One doesn't need to be an athlete/coach/nutritionist/doctor, just a regular person trying to do their body good.
Congratulation!
I hope you continue that way for many years.

David

[Erik A]

nice write up. congratz on making the effort to do right by your body. i regret not getting an erg earlier than i did. (about a month ago now) as i have procrastinated going to the gym for well over a year. its a lot easier getting off the couch and going to the erg in the next room than getting off the couch. getting in the car and driving for 10mins. and as you say its not just me either. my wife is dabbling at the moment

[sizzlefuzz]

Well done! I really enjoy reading these sort of posts. I too love a 60minute UT session... great for the mind as well as the body, albeit rough in the summer months... As a side note: how do you get the signature with PBs populated like that?

[HornetMaX]

As a side note: how do you get the signature with PBs populated like that?

There's another rowing forum that (if you register) generates the image and hosts it. After that, you can put the image (link to it) in your concept2 forum signature. https://www.freespiritsrowing.com/fs/signatures/

[Ombrax]

60min sessions in which I try to stay in my UT2/UT1/AT zones

Looking at how my weight went down over time I can really see the slope change as soon as I've introduced the 60min UT zone sessions.

Congratulations, Max.

Just out of curiosity, how do you do the 60 min sessions?

Based on what you mention, I assume you don't do them all that the same HR. So, do you do the first, XX minutes at, say 60% of you MHR (lower end of UT2), then gradually work your way up a bit as time goes on? Or do you vary things up and down a bit, for variety?

I ask because I'm trying to find ways to make my longer pieces a bit less "steady state."

TIA

[HornetMaX]

Congratulations, Max.

Just out of curiosity, how do you do the 60 min sessions?

Based on what you mention, I assume you don't do them all that the same HR. So, do you do the first, XX minutes at, say 60% of you MHR (lower end of UT2), then gradually work your way up a bit as time goes on? Or do you vary things up and down a bit, for variety?

First half I can go a bit faster but I'll pay it in the 2nd half (if I try hard to stay in the zone, looking at the HR).

Latest one I did was pretty steady (but too fast in 2nd half): https://log.concept2.com/profile/1528069/log/65629662a
Others are a bit faster during the 1st half and then slow down: https://log.concept2.com/profile/1528069/log/64698143

They are equally boring Unless you're into meditation, some distraction may help (music, videos, audiobooks).

[Ombrax]

First half I can go a bit faster but I'll pay it in the 2nd half (if I try hard to stay in the zone, looking at the HR).

They are equally boring Unless you're into meditation, some distraction may help (music, videos, audiobooks).

Thanks. : )

For some reason I thought you did specific parts of the workout at predetermined heart rates, and moved things up and down as the workout progressed.

I have a hard time getting motivated to do a 30 min row, let alone a 1 hr session, so I'm always impressed by folks who can do that.

Have fun!

[HornetMaX]

I have a hard time getting motivated to do a 30 min row, let alone a 1 hr session, so I'm always impressed by folks who can do that.

You can try 3x20min or 4x15min with short breaks in between (get some water, stretch etc). It will be just as effective as an UT session.

1h was unthinkable for me too in the beginning but now it's routine.

[JaapvanE]

I have a hard time getting motivated to do a 30 min row, let alone a 1 hr session, so I'm always impressed by folks who can do that.

It isn't that hard, just make sure you have some distraction. For example, I watch Formula 1 races on my longer rows on sundays. I admit, when my favourite crashes in the first corner, it is a long 59 minutes of agony seeing his competitor win (how to change channels when keeping your hands on the handle...). When the screen is far enough it is doable without getting dizzy.

I started with a slow pace (2:30/500m) and slowly increased pace session by session. As I was injured when I started these long rows, my ego didn't get in the way of staying with that 2:30. Might be an approach for you (i.e. slow initial sessions, not the getting injured part).

[Ombrax]

I started with a slow pace (2:30/500m) and slowly increased pace session by session. As I was injured when I started these long rows, my ego didn't get in the way of staying with that 2:30. Might be an approach for you (i.e. slow initial sessions, not the getting injured part).

Pace is indeed one of my problems with longer pieces. I have the all too common problem of doing too many "shorter, harder" sessions, and keep thinking (wrongly, of course) that harder must be better, which makes it tough to go from 5k to 1 hr.

[JaapvanE]

Pace is indeed one of my problems with longer pieces. I have the all too common problem of doing too many "shorter, harder" sessions, and keep thinking (wrongly, of course) that harder must be better, which makes it tough to go from 5k to 1 hr.

My problem was that I constantly feel that the pace is too slow. So I set out to do 1H or 15K, and after a minute, the feeling crops up that my pace is too slow as I hardly feel I'm doung work. So, I start thinking to take off one or two seconds in my pace, just to keep things interesting. Within 15 minutes I reach my typical 5K pace, and at 6K to 7K I crash and burn. The thing with long distances is that your body/mind needs to learn that going slow and steady will let you finish.

What I did was start with a 6.5K (as I typically crash and burned near that point anyway, let's make it look like there was method to my madness). I take a small break, and then finish 3.5K at 2:30/500m (that is my active recovery speed). This gets me to 10K, which I trained once a week. I slowly made the break shorter and changed it into an active recovery. This way I basically row a 10K, but with bad balance. In the following sessions, I slowly started to learn to improve the balance in pace across the session: my body/mind now starts to get a feeling for these long distances, surpressing that urge to overspeed at the start. From there on, I took a similar approach to the 1H: let's see how far I'll get at 10K pace, and fill the remainder of the hour with active recovery. From there on I know an average pace and I can improve the pace balance across the session.

My ego definitly still gets in the way, as I constantly feel I have more pace at the start. But I can now reach 15K at a horrible pace, opening the door to improving the balance in pace there. But, I still have a bump in my pace at 6.5K, regardless of my distance.

[HornetMaX]

Or you can just stick to a given HR zone and forget about the pace/final time/final distance.
UT sessions for me are mostly for weight loss, so I shouldn't care about pace too much.

Admittedly, ego kicks in from time to time But when I fancy to "shatter" one of my PBs, I do it on the standard distances (the ones in my signature).
1h sessions are not for that