Improving Meter Distance For 30 Minutes

[old] kkeppler · Post by **[old] kkeppler** » February 13th, 2006, 7:06 pm

I recently have been using the Concept 2 about twice a week for 30 minutes to supplement my training. I have run 11 marathons and have done some weight work. I am averaging 7100-7300 meters for 30 minutes at age 48. I use the highest resistance. I am sure I have medicore to poor form andpacing. I would love any suggstions. I see some people exceed 9000 meters for thirty minutes in my age group....

[old] george nz · Post by **[old] george nz** » February 13th, 2006, 7:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kkeppler @ Feb 14 2006, 12:06 PM) </b></div></td></tr><tr><td class='quote'>I recently have been using the Concept 2 about twice a week for 30 minutes to supplement my training. I have run 11 marathons and have done some weight work. I am averaging 7100-7300 meters for 30 minutes at age 48. I use the highest resistance. I am sure I have medicore to poor form andpacing. I would love any suggstions. I see some people exceed 9000 meters for thirty minutes in my age group....<br /> </td></tr></table><br /><br /><br />First of all drop the resistanct this is probably your biggest mistake (but the most common one) - do you know how to check the drag factor on your machine.<br /><br />Then it comes down to age, rowing specific training, and technique. Lots of things so lets start with the drag and then go forward

<br /><br />When looking at other peoples times there is a lot to take into acount, not the least being size

<br /><br />George

[old] Atorrante · Post by **[old] Atorrante** » February 13th, 2006, 9:01 pm

BABY STEPS. Do not aim to the distance you see other folks do. I'm now trying to reach the 8k for the 30' time trial, but at first trying to do 7500 was a pain in the ... Build your stamina slowly with 5 and 6k workouts focusing in technique and strenght. I think I'll never do 9K in 30' but 8K is at the corner. Believe me, there was a time that I thought that 8k in 30' was an imposible goal, but now I can see it. Go ahead, and enjoy it.

<br />(BTW, 9K in 30 minutes is a 1:40 pace that it is a best time for a 2K sprint in only a few sharply trained guys. So I think that for a 9K/30' piece and at 48, it's best to go for the 8K.)

[old] jbell · Post by **[old] jbell** » February 14th, 2006, 12:27 am

10 resistance is REALLY high. Can you give us a description of yourself?? Depending on your size, anywhere from 4-6 damper setting may be good.

[old] jamesg · Post by **[old] jamesg** » February 14th, 2006, 3:43 am

KK<br />I think a 7k/30' wo is perfectly ok; what do you want to go faster for? I do same whenever I can (@20, and I'm 65, 87kg, 188cm) and it keeps me fit. If anything go slower, but twice as long, if you're interested in endurance. <br /><br />The only thing I don't like is max damper. In a hotel gym last week I saw a PM3 memory, and typical wos were 5 minutes, <50W, rating 35. Needless to say I always found the the damper set to 10, so must conclude high damper is strictly for wimps. Lower settings (3) will let you pull a real long firm rowing stroke with low injury risk.

[old] kkeppler · Post by **[old] kkeppler** » February 14th, 2006, 9:47 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(jbell @ Feb 13 2006, 11:27 PM) </b></div></td></tr><tr><td class='quote'>10 resistance is REALLY high. Can you give us a description of yourself?? Depending on your size, anywhere from 4-6 damper setting may be good.<br /> </td></tr></table><br /><br />I'm 5" 10" and 180 lbs..... I defintely will drop the resistance!

[old] aledieps · Post by **[old] aledieps** » February 14th, 2006, 12:04 pm

Okay to fix the resistance problem, you're going to need the drag factor to be between 120 and 130. If you don't know how to do that, it depends on your machine. I'f you have the model d (light blue) machine. Get to the options menu, hit the more options button, and hit display drag factor. Start Rowing. It will display a number, move the lever up and down accordingly to adjust it. For a model c (black) machine, I think you press the meters and rest buttons down together, and that will display the drag. I don't have a model c so I'm not completely sure on that one. Remember, its not how much resistance you put on the wheel, its how hard you pull for how long. If you want to help your technique (which is really important if you don't want to get injured), look online for clips of ergers, I know there's some out there, just do a google search. Hope this helps.

[old] Atorrante · Post by **[old] Atorrante** » February 14th, 2006, 7:16 pm

[quote name='kkeppler' date='Feb 13 2006, 06:06 PM' post='55797']<br /> I see some people exceed 9000 meters for thirty minutes in my age group....<br /><br /><br />I want to know about the ones capables of doing 9K in 30", and don't worry if you're younger than 48.

[old] Godfried · Post by **[old] Godfried** » February 14th, 2006, 7:47 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Atorrante @ Feb 15 2006, 12:16 AM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kkeppler @ Feb 13 2006, 06:06 PM) </b></div></td></tr><tr><td class='quote'>I see some people exceed 9000 meters for thirty minutes in my age group....<br /> </td></tr></table><br />I want to know about the ones capables of doing 9K in 30", and don't worry if you're younger than 48.

<br /> </td></tr></table><br />The <a href="http://www.concept2.com/sranking03/get_wrankings.asp" target="_blank">rankings</a> show there are three this year ( all age groups ) :<br /><br />Graham Benton 32 9167 , Dwayne K. Adams 41 9054 , Richard Blagrove 23 9006.<br /><br />I am happy to do anything above 7k at this time.

<br />

[old] Ben Rea · Post by **[old] Ben Rea** » February 14th, 2006, 9:13 pm

hmmmm , my best is 7152, i think anyone with over 7000 should be a happy camper...

[old] Atorrante · Post by **[old] Atorrante** » February 14th, 2006, 9:27 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Godfried @ Feb 14 2006, 06:47 PM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Atorrante @ Feb 15 2006, 12:16 AM) </b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kkeppler @ Feb 13 2006, 06:06 PM) </b></div></td></tr><tr><td class='quote'>I see some people exceed 9000 meters for thirty minutes in my age group....<br /> </td></tr></table><br />I want to know about the ones capables of doing 9K in 30", and don't worry if you're younger than 48.

<br /> </td></tr></table><br />The <a href="http://www.concept2.com/sranking03/get_wrankings.asp" target="_blank">rankings</a> show there are three this year ( all age groups ) :<br /><br />Graham Benton 32 9167 , Dwayne K. Adams 41 9054 , Richard Blagrove 23 9006.<br /><br />I am happy to do anything above 7k at this time.

<br /> </td></tr></table><br /><br />As I can see there is no one in the age group 48 doing 9K in 30', so it's not our league...

[old] leehamster · Post by **[old] leehamster** » February 18th, 2006, 3:26 am

You're a runner -- 30 min row is basically like training for a 10K. One longer row a week, shorter intense intervals at least once a week, and some race pace pieces at shorter than race length. The rest are steady state aerobic. All workouts longer than 30 min.

[old] kjgress · Post by **[old] kjgress** » February 18th, 2006, 2:13 pm

Hello: You might be able to request a video on correct form from Concept2. I received one with my erg (but that was 10 years ago). They do have a DVD which includes form and technique, plus other training tools. It is in the shopping portion of the C2 website.<br /><br />You also might want to be able to see what you are doing when you row. The erg I use when I have to work out away from home is next to a window at the gym. I go at night so I can see my reflection and check my form from time to time.

[old] Ben Rea · Post by **[old] Ben Rea** » February 19th, 2006, 9:18 am

yes mirrors help a lot with form, even if you dont know exactly what correct form is you can maybe adjust your body so it looks a little more right. i also like to see how much im sweating, make sure im working hard enough

[old] Alissa · Post by **[old] Alissa** » February 19th, 2006, 7:36 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kkeppler @ Feb 13 2006, 03:06 PM) </b></div></td></tr><tr><td class='quote'>I am sure I have medicore to poor form andpacing. I would love any suggstions. </td></tr></table><br /><br />Hi kkepler,<br /><br />You've had a few suggestions on technique:<br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aledieps @ Feb 14 2006, 08:04 AM) </b></div></td></tr><tr><td class='quote'>you want to help your technique (which is really important if you don't want to get injured), look online for clips of ergers </td></tr></table><br /><br /><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kjgress @ Feb 18 2006, 10:13 AM) </b></div></td></tr><tr><td class='quote'>You might be able to request a video on correct form from Concept2. I received one with my erg (but that was 10 years ago). They do have a DVD which includes form and technique, plus other training tools. It is in the shopping portion of the C2 website. </td></tr></table><br /><br />Let me give you another suggestion. A link to an example of Xeno Muller's stroke cycle is available at the end of his signature on this forum (scroll down to the bottom of <a href="http://concept2.ipbhost.com/index.php?showuser=568" target="_blank">this page</a> and look for the link "Xeno's Stroke Cycle." Once you launch the stroke cycle, you can look at it (at least) two ways. By holding the right arrow key on your keyboard down, you can see the full stroke. However by clicking on the arrow keys, you can see the 46 separate images which make up the cycle and look at various parts of the stroke separately. In addition, Xeno sells DVD's which are well thought of by many on this forum. (NAYY, but I have been learning at Xeno's Iron Oarsman.)<br /><br />HTH,<br /><br />Alissa

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