Looking for general guidance for a newbie

[Bejzu]

Hi everyone. First post.

I am new to rowing and have just got my C2 and have been rowing for a couple week. My aim is general fitness and weight loss. I also have mild OA in left hip. So far this does not hinder my workout.

So I'm just winging it at the moment and would appreciate any suggestions / targets or any feedback you guys may have.

I am 40 years old, weigh 100kg and I do 20 min rows 3 days on, one day off. I feel like I can row everyday, but starting slow.
It seems at this point in time my averages are
Split :2.28
Spm : 24
Distance : around 4000

Damper (I think it's called) set on 2

So, what should I focus on improving?

Thanks In advance

[Bejzu]

Correction - spm 34 average

[mitchel674]

Welcome and congrats on your new rowerg!

My first suggestion would be for you to concentrate on the rowing stroke and really focus on your technique. Start by reducing your stroke rate down to 22-24 spm. This will help you to focus on your form and also allow time for recovery. Watch videos on technique and try to emulate that perfect rowing form at lower SPM.

Please report back.

[JaapvanE]

So, what should I focus on improving?

Lowering the stroke rate is a good start, a forceful drive can be followed by a slow recovery. There are some youtube channels with tips, especially Dark Horse Rowing comes to mind.

[Bejzu]

I probably have to video myself to see if my form is right. Will do that over next sessions.

When it comes to how demanding a workout is, Does Lower spm kind of balance out with a 'harder' drive? (If that makes sense). Why the lower spm?

Cheers

[mitchel674]

I probably have to video myself to see if my form is right. Will do that over next sessions.

When it comes to how demanding a workout is, Does Lower spm kind of balance out with a 'harder' drive? (If that makes sense). Why the lower spm?

Cheers

Let's think about it this way. I'm 18 years older than you, but I can easily pull your 2:28 pace at just 20 spm for hours. So I can produce as much power as you can with far fewer strokes. I must be doing something more efficiently and effectively as I row. You should seek to improve your technique in this manner. Keep in mind that I am a very mediocre rower!

[jamesg]

1. What should I focus on improving? 2. Why the lower spm?

1 the stroke: its sequences, length and force.
2 to give you time to pull a long hard stroke without getting exhausted.

See the C2 guidelines here, showing how the stroke is pulled, using the legs:
https://www.concept2.com/indoor-rowers/ ... que-videos

[Bejzu]

Ok. So did a quick 2k this morning and tried to slow down my spm, but ended up with an equal or slightly worse split, so yeah I'm doing something wrong.

I probably have to video myself to see if my form is right. Will do that over next sessions.

When it comes to how demanding a workout is, Does Lower spm kind of balance out with a 'harder' drive? (If that makes sense). Why the lower spm?

Cheers

Let's think about it this way. I'm 18 years older than you, but I can easily pull your 2:28 pace at just 20 spm for hours. So I can produce as much power as you can with far fewer strokes. I must be doing something more efficiently and effectively as I row. You should seek to improve your technique in this manner. Keep in mind that I am a very mediocre rower!

Makes sense! So will be studying some form and technique videos to see what I can change then check my figures again..

Will post progress in due time..

What do you suggest I set the damper to? Seems most suggest 3-5. I have it on 2.

[Dangerscouse]

Ok. So did a quick 2k this morning and tried to slow down my spm, but ended up with an equal or slightly worse split, so yeah I'm doing something wrong.

Be careful not to over simplify this. Rowing at lower stroke rates is harder, and as a general guide lower is easier for stronger rowers, and higher is easier for fitter rowers. Generally speaking.

It's also worth noting that any serious attempt at a 2k will always, or 99% of the time, be done at a higher stroke rate. My first ever 30r20 (30 mins at r20) was circa 7760m, but my unrestricted 30 mins was about 8210m. Now, there is only about 200m difference between them, but that took time, adjustments and effort.

There is also a subtle but important change in breathing techniques when you notably change stroke rates as a newbie. The increased effort at r20 from r28 will subconsciously slow you down to start with as the effort changes, and you feel it's unsustainable, and your innate handbrake comes on. With training you'll accommodate this, but it's an issue to start with.

[Tony Cook]

Ok. So did a quick 2k this morning and tried to slow down my spm, but ended up with an equal or slightly worse split, so yeah I'm doing something wrong.

I probably have to video myself to see if my form is right. Will do that over next sessions.

When it comes to how demanding a workout is, Does Lower spm kind of balance out with a 'harder' drive? (If that makes sense). Why the lower spm?

Cheers

Let's think about it this way. I'm 18 years older than you, but I can easily pull your 2:28 pace at just 20 spm for hours. So I can produce as much power as you can with far fewer strokes. I must be doing something more efficiently and effectively as I row. You should seek to improve your technique in this manner. Keep in mind that I am a very mediocre rower!

Makes sense! So will be studying some form and technique videos to see what I can change then check my figures again..

Will post progress in due time..

What do you suggest I set the damper to? Seems most suggest 3-5. I have it on 2.

Read up about Drag Factor - that is what the damper setting sets, but is is different on each machine. You probably should have a DF in the 120-130 range, but we are all individuals and lower, or higher may suit you better.

[Bejzu]

Am watching Fundamentals from Dark Horse Rowing channel on youtube, which I hear offers good advice.
You've convinced me this is a technique issue so will work on that more then anything else, and post back within a couple of weeks.
Thanks for now. Be back soon
Cheers

[brians22]

I watch a lot of YouTube videos on how to row also. Dark Horse and Training Tall are my two favorites. I row while watching their videos to dial in my technique. Good luck!

[Bejzu]

OK. So after some tutorial watching, i have managed to get to an average of

BEFORE
2.28 split and 34 spm 4000m

AFTER
2.30 split and 24 spm 4000m

I am very happy and equally as surprised with that progress just by watching 30 min of tutorials. Or am I getting over excited? LOL
Technique is far from perfect but at least I have spotted stuff I was doing wrong and can work on improving them..

My next step now I guess will be nailing the technique (It will take practice until it becomes second nature).
After that, am I right to say improving my split will depend on me creating more power on the drive?

Cheers

[Dangerscouse]

OK. So after some tutorial watching, i have managed to get to an average of

BEFORE
2.28 split and 34 spm 4000m

AFTER
2.30 split and 24 spm 4000m

I am very happy and equally as surprised with that progress just by watching 30 min of tutorials. Or am I getting over excited? LOL
Technique is far from perfect but at least I have spotted stuff I was doing wrong and can work on improving them..

My next step now I guess will be nailing the technique (It will take practice until it becomes second nature).
After that, am I right to say improving my split will depend on me creating more power on the drive?

Cheers

First of all, I love seeing how you've seen the bigger picture and can see progress, despite a slower pace. This is really important and 100% the right way of thinking. Too many newbies focus on the numbers on the screen at the detriment of the foundations.

No, you're not getting over excited, that's great progress, as r24 is a world of difference from r34. Yes, your pace will improve when you're able to deliver more power, through improved fitness and technique.

[jamesg]

improving my split will depend on me creating more power on the drive?

Yes. What counts is the Work in each stroke, where Work, an engineerng term, is Length x Force. A rational technique can maximise this quantity, using to best effect the existing strength and range of motion of legs and hips. This is what overloads our cardiovascular system, so a offers training effect, even at low ratings.

This Work quantity is shown (indirectly) by the PM5 display, and is equal to Watts/Rating.

When you moved from 2:28@34 (108/34 = 3.2) to 1:30@24 (104/24 = 4.3) you improved your stroke by almost 35%: 4.3/3.2 = 1.343. Well done.. but it's not over yet.