Just ordered a RowERG

[SBrowing]

Hi forum, very excited as I’ve just ordered a RowERG ‘model D’ with PM5. I was wondering what tips you have for a newbie? Never had any serious gym equipment at home before.

I’m 27, pretty thin (under no circumstances do I want to lose weight). I’m about 54kg. I’m also not looking to get ripped or anything extreme in that direction either. I work at a desk job, likely will even as my career progresses and I’m trying to stop the stiffness and lack of exercise I’ve had lately and form a lifelong routine / balanced and thorough regular exercise regime for myself.

Rower seemed the best answer - low impact, full body, cardio and strength in one. And posture correcting if done right.

Do any of you use Apple Fitness Plus rowing with your machine and how do you find that?

[p_b82]

Hi and welcome,

Main advice is to spend time working on technique as you start, it will pay dividends in the long run and will avoid bad habits becoming muscle memory you'll have a harder time to to resolve later on.
Other thing is to not compare yourself to others too closely - some healthy comparison via progression on the c2 rankings is useful - but only focus on your numbers as you're starting out. (You are firmly the LWT category, but even so you are well under the upper limit so will be giving up time due to physique there)

Re the weight, if you're doing any sort of volume on the erg, then make sure that you fuel your body properly to give it the energy it needs, if you don't then your weight and/or fatigue levels will suffer. Without changing my diet, I've lost over 5kgs in the past 18 months or so - admittedly I had weight spare though!

I only use ergdata/c2log and a HR belt monitor (polar H10) - I don't have anything in the apple ecosystem I'm afraid.

[Dangerscouse]

Welcome to the forum, and I echo what Peter said.

Be careful with your lower back if you have a desk job and haven't been active. A strong core girdle is important as there's a lot of force going through it, so try and do some bodyweight exercises eg push ups, planks (lots of variations, air squats, lunges or a Pilates based routine. It's not essential, but it will definitely help with injury avoidance.

I don't use Apple for anything, so I can't comment on Apple Fitness Plus.

[SBrowing]

Thanks guys. I’ve seen a few videos on doing it correctly. There seems to be some variation and criticism in the comments. Have you got any recommendations on a video I can trust?

I plan to take it very easily to begin with. Even if it’s not too productive in terms of pressure or intensity. And work my way up.

I’m thinking 15-30 mins a day - what’s a good starting point?

[Ombrax]

Have you got any recommendations on a video I can trust?

I'd start with the C2 videos (they have several)

https://www.concept2.com/indoor-rowers/ ... ng-started

[p_b82]

When you start 15mins or so of light rowing will get your HR going - and leave you a gasping mess after only a couple of mins if you try to go flat out!

I didn't do this - I just got on an rowed (having rowed non-competition boats in the past I thought I knew how to do it) and caused myself a few issues as a result - but I'd spend the first week or so really practicing the phases of the stroke.

The leg drive after the catch is critical, and I didn't start to develop it properly until this year - My pace and fitness are improving dramatically as a result.
The next important part is timing the hip hinge correctly - you don't want to be too early or too late in relation to the end of the leg drive.
Arms are least important - but still play a roll at the finish - just don't bend them until after the hip hinge.
legs body arms, arms body legs....

If you think of rowing more as pushing than pulling it will help - It did for me.

Your form doesn't have to be "perfect" but it needs to be within the right ball park - you'll find what is right for you, and as long as you're not falling into the obvious traps found on the c2 site you'll be ok.

Once you've got the stroke phases, then spend a bit of time finding the right drag factor for you - on the lighter side, lower would likely be easier, but there's no "rules" other than: Don't put the damper on 10 - as a rookie you will cause yourself more harm than good!

After you've got a nice feeling drag factor - I use ~120 personally - play around with stroke rates, find the balance of power/effort per stroke and the frequency. You may find that r28 is easy and natural - you may find that r18 is - no right or wrong, but very high rates at low power is inefficient compared to fewer stronger strokes.

At this next point you're ready to set your next targets whatever they might be - as long as you keep enjoying it, then anything is good!

There's a number of training guides and approaches you can follow, or just wing it - as I do.

[hikeplusrow]

An issue I encountered when first using a RowErg 'seriously', was the phenomenon of the machine 'walking' - ie moving forwards or backwards over the course of a workout when placed on a smooth surface. In my case it moved backwards. This problem is usually attributed to poor technique, but there are videos on YouTube of accomplished/elite performers aboard walking RowErgs.

I have my machine on a C2 mat, backed up against a low workout step which, in turn, is backed up to a wall - you have to allow for lean back, so it can't be backed up to a wall directly.

Not everyone has this issue, by the way.

[Dangerscouse]

An issue I encountered when first using a RowErg 'seriously', was the phenomenon of the machine 'walking' - ie moving forwards or backwards over the course of a workout when placed on a smooth surface. In my case it moved backwards. This problem is usually attributed to poor technique, but there are videos on YouTube of accomplished/elite performers aboard walking RowErgs.

I have my machine on a C2 mat, backed up against a low workout step which, in turn, is backed up to a wall - you have to allow for lean back, so it can't be backed up to a wall directly.

Not everyone has this issue, by the way.

I think it's an issue for everyone, assuming that they do harder sessions. I have my erg on a mat and also have pieces of cut up yoga mat underneath the four feet.

I've also got weight plates on the front feet, although know of people who use bags of gravel to weigh down the erg

[hikeplusrow]

An issue I encountered when first using a RowErg 'seriously', was the phenomenon of the machine 'walking' - ie moving forwards or backwards over the course of a workout when placed on a smooth surface. In my case it moved backwards. This problem is usually attributed to poor technique, but there are videos on YouTube of accomplished/elite performers aboard walking RowErgs.

I have my machine on a C2 mat, backed up against a low workout step which, in turn, is backed up to a wall - you have to allow for lean back, so it can't be backed up to a wall directly.

Not everyone has this issue, by the way.

I think it's an issue for everyone, assuming that they do harder sessions. I have my erg on a mat and also have pieces of cut up yoga mat underneath the four feet.

I've also got weight plates on the front feet, although know of people who use bags of gravel to weigh down the erg

I wonder why C2 haven't addressed this issue.

[Citroen]

An issue I encountered when first using a RowErg 'seriously', was the phenomenon of the machine 'walking' - ie moving forwards or backwards over the course of a workout when placed on a smooth surface. In my case it moved backwards. This problem is usually attributed to poor technique, but there are videos on YouTube of accomplished/elite performers aboard walking RowErgs.

It is a technique problem combined with the surface of the floor.

Even a good technique on a very smooth floor will move to some extent. A bad technique on a rough floor will move to some extent.

So we have a few ways to mitigate against that.

1. Improve our technique (which is always a desire).
2. Remove the shine on the floor (which may not be easy).
3. Stick the feet to the floor (which may cause damage to the floor if you're not careful).
4. Use matting or other pieces on the floor (which removes the shine to some extent).
5. Switch to a dynamic rowerg.

I like option 3. It's easy with a roll of gaffer tape, turn it inside out and wrap around the feet. Stand on the feet and they stick to the floor.

[JaapvanE]

I like option 3. It's easy with a roll of gaffer tape, turn it inside out and wrap around the feet. Stand on the feet and they stick to the floor.

I bought the official C2 mat, and added rubber pads underneath the feet under the mat, that are designed to keep stuff like furniture in its place. Works great.

But I worked on my technique a lot as well. A drill that works for this is strapless rowing.

[MPx]

I use option 6. The erg is in an alcove approx 400mm longer than the erg. A piece of cut to size ~200mm oak placed in front and behind effectively wedges the erg between the walls ... no damage to anything and it can't move no matter how poor my technique or how hard I'm trying. Other alcove sizes available depending how much Oak you have.

[Dangerscouse]

I wonder why C2 haven't addressed this issue.

It's worth noting that it only moves when I do really short sprints, which is very rare and also do inevitably have poor technique. Any other session isn't an issue at all

[jamesg]

I wonder why C2 haven't addressed this issue.

The issue is called Inertia, a property of Mass. To accelerate our mass when rowing, we push (and can pull too) on the footplate, and the push or pull tends to move the machine or boat. So either we let it move by putting it on wheels or water, or increase its mass and friction so much that our forces are not enough to move it.

[Sakly]

Using a rubber floor in my basement, no movement of the erg at all. Same for the erg in the gym, where I did several 100s recently.
But putting rubber floor into the complete room is probably not the best option for a living room