New member.

[Newfie girl]

Hi everyone. I'm just starting to connect with this forum. I got my rowerg in Dec and started using it on the 19th, 2023. Today I was going for WOD but haven't figured out how to put the intervals in right. So I ended up doing 1 minute intervals on and 1 min rest. Did it for 35 cycles before I stopped. Then I logged it in the PM5. Afterwards I saw that I could put in my others rows prior to today's so did that as well. I put a blurb on that page regarding my weight journey but not sure if it shows up or not. But needless to say I've struggled over the years due to medical issues. Last month I bought a workout gym and shortly after I received my rowerg. Dec 7th weighed 260lbs, this morning at 238lbs. I'm gaing muscle and trimming down so weight on scale doesn't bother me as much as seeing how my measurements are doing. If anyone would like to pick me up as a training buddy when we can I'd appreciate it. Also need assistant figuring out how to put in intervals and such on the PM5 so I can actually log my results to WOD when I'm able to do them. Thanks for reading this, hope to hear from some of you soon!

[edward.jamer]

A fellow Canadian? Love it! (I'm in NB.)


Do you have a phone or tablet available when using your RowErg? If so, the ErgData app from Concept2 makes programing your PM5 much easier. That app connects to the PM5 using bluetooth, and then automatically configures your PM5 settings after you select a workout to do (either WOD, or a recent workout, or a favorite workout that you've saved for future use). It also gives an option to do "Real Time" rowing, where you can see other people around the globe who are working out and using the app - which can be a nice sense of community if you ever feel like you are working out alone. Best of all, after you have finished working out the app can automatically upload your results to the Concept2 Log online so you don't need any extra steps.

When I started using the ErgData app, it made workouts faster and easier and more enjoyable because I no longer had to fuss with the PM5. if you have a device available, then I strongly recommend giving it a shot!


Best of luck with your weight loss journey. Rowing is a great way to make it happen. Do your best to be consistent, and to always strive to use the best form possible. Best advice of all: don't compare distances or speed against others rowing here, as there are some physical beasts that post at this site; just focus on your own improvement over time.

Hopefully I'll see you in a Real Time row at some point.

[Dangerscouse]

Welcome to the forum. I use Ergzone rather than Ergdata but they're both great options and definitely make it far easier to programme in, and subsequently log your sessions.

As Edward says, don't compare to others, as some of us have been doing this for many years. Good to hear that you're focusing on your measurements and that you've made significant improvements already. Be prepared for that to slow down and learn to love the process rather than the results.

[Newfie girl]

Thanks for the kindness. I did get my stats and uploaded yesterday as well as the previous workouts since I had started using it in December. However, I went back for another 5k row later in the day and the monitor wouldn't connect to my Bluetooth? Got an error message. Disconnected and reconnected but still just sat there searching! Went ahead and did my row hoping it will work today so I can submit it. If not will have to see what the company has to say about the error code I guess? I looked at another forum regarding issues and put a post there to see if anyone can help. Who knows. When putting in intervals rowing do you have to press the check mark after each minute entered or do you keep putting in times and rest and then hit check mark? The latter is what I did yesterday, but kept doing only 1 minute row and 1 min rest instead of alternating times.

[p_b82]

Hi and Welcome,

Congrats on making some good changes in your lifestyle - hope you enjoy the erg and manage to keep at it!

I'll third the ergdata/erzone recommendation for ease of usage vs the PM5 directly; the C2 logbook online is a great way to measure your own progress - and if you feel inclined, compare yourself against others. You mentioned you've had some connection issues with your PM5 - I go through this order with erg data:
1) turn on BT on phone
2) wake up PM5
3) Press connect button (middle)
4) Select the erg on ergdata - first time I think it changes the screen while it pairs for a short while

In the future it should auto connect after step 3.

You can then program in your intervals on erg data - or fixed time/distance as required.

I'm probably entirely in the wrong timezone for a training buddy - but there's a number of us that use the "What training have you done today" thread to help keep us honest.

Worth spending some time in the early days focusing on good form - it's easier to correct it before you allow a bad habit to creep in (I didn't and ended up pulling my biceps); the same with finding a rate that feels natural and a drag factor that feels "nice" every stroke.

I would say, it's probably harder to focus on good form with short sprint intervals - like 1'on 1' off - just due to the fact even if you keep your pace low, it's harder to get into a longer flowing rhythm with the rest periods.

[Newfie girl]

Just rereading post and realizing what you said about the ergdata. Sorry. Not sure how it works and didn't realize that if I hit WOD that it would automatically put in the intervals for me! Didn't know I could select real time rowing and such either through it! I have a lot to figure out. I only got internet connected in my house last week as I hate technology. No social media accounts because I don't want them. Have just had my cell phone for years to call, text, read news or Google things. Gave in and upgraded to fibe tv and internet last week and am still trying to figure out all the new technology and blocking as much access from Google and Alexa as I can to protect my privacy. I really hate modern tech! But will enjoy having a community in the rowing world. In a small community of 1200, maybe, nearest access to a gym is 4 hours away. So invested in myself

[Newfie girl]

Just rereading post and realizing what you said about the ergdata. Sorry. Not sure how it works and didn't realize that if I hit WOD that it would automatically put in the intervals for me! Didn't know I could select real time rowing and such either through it! I have a lot to figure out. I only got internet connected in my house last week as I hate technology. No social media accounts because I don't want them. Have just had my cell phone for years to call, text, read news or Google things. Gave in and upgraded to fibe tv and internet last week and am still trying to figure out all the new technology and blocking as much access from Google and Alexa as I can to protect my privacy. I really hate modern tech! But will enjoy having a community in the rowing world. In a small community of 1200, maybe, nearest access to a gym is 4 hours away. So invested in myself

[Dangerscouse]

I would say, it's probably harder to focus on good form with short sprint intervals - like 1'on 1' off - just due to the fact even if you keep your pace low, it's harder to get into a longer flowing rhythm with the rest periods.

That's a good point. These type of sessions are really useful, and essential depending on what you're trying to get out of rowing, but a longer, steadier distance is more beneficial to build a muscle memory connection.

Technique needs to be a significant focus in the early days, as you have to build a solid foundation before you can sustainably progress. Patience is easy to say and hard to practice, but it will pay dividends in the future.

[Newfie girl]

024 45,643m RowErg 5:17:27 Received rower in Dec but didn't start using it properly until Dec 19, 2023. I didn't set up PM5 until January 13,2024. Figure I would give the WOD a try today, January 17,2024. But obviously I still don't know how to set that up yet either, so ended up in go and rest periods of 1min each instead of pyramid. Great workout just the same. I was 260 lb around Dec 7th,2023. Weighed 238lbs Jan 17/24. I'm using workout gym I bought before I got the rower, same month. I have a small air walker from sunny health when needed and try to walk between 5 and 10 km when I do go outside. Trying to get the balance of eating and workout right but feeling better then a month ago, for sure. 2010 I had back injury which put me out of commission for years and put on over 100lb. Suppose to have back surgery in 2016 with rods and said in 10 years I'd be back for upper discs. But thyroid levels out of whack so sent me home to return when leveled out. I decided it happened for a reason and after my doctor agreeing with me never had the surgery. I was 305lbs then. In 2018 I took myself off all meds they had me on for pain and nerves and in 2019 started slowly and painfully walking. I managed to loose slowly and fall 2022 weighed 237lb. But thyroid levels crashed and took me until Nov of 2023 to get them level again and had went back up to 280lbs. I decided to go all in this time to get fit and do it right this time, so here I am! Hoping to get the weight off, tone up as much flabby fat on my body as humanly possible, not injure myself in the process and at some point quit smoking, which I'm currently still doing but it will come.

This is what I thought I was posting to be seen on forum when I put all my rows in but it didn't. Anyway as of today 235lb. Didn't row yesterday cause body was tired and needed a break. I was looking this morning at video of one of the creators of concept 2 on YouTube showing how to use the rower on level one as well as drag and stroke to stay within. I've been using level 4 since I started hoping to help with weight loss, which it has, but I'm finding my right shoulder at times as I tore my rotor cuff the other year and hasn't healed properly because I'm always lifting and hauling great amounts of weight in normal life, and tendonitis in the elbow. Makes sleeping through the night difficult because of it. What would be a better workout routine on the rower to help alleviate this a bit but still get weight loss results?

[Dangerscouse]

What would be a better workout routine on the rower to help alleviate this a bit but still get weight loss results?

Great story, and well done. There's no reason why you shouldn't drop the drag factor / damper setting if that will help. The movement and effort is all that matters for your weight loss.

[mict450]

I think lowering your drag factor will help with your rotator cuff issues. Also ensure that you are not shrugging your shoulders at the catch. Keep them down and relaxed and take the bulk of the strain with your lats.

I've suffered from elbow tendinitis for years & have purchase a neoprene elbow brace that helps with the tendinitis when I erg.

Just don't overdo! Both the shoulder and elbow problems arise from the white tissues that receive a poor blood supply compared to your red tissues, making them slow to recover & heal. Proper form will do a lot to alleviate discomfort, but years after the initial injury, my shoulder & elbow will start yakking at me if I over do, or am not fully recovered.

[Newfie girl]

Sorry haven't been here in a while. Was getting very drained and not eating properly so I downloaded Fitness Pal app and trying to learn how to eat right while exercising. Didn't realize I was starving my body, but it was trying to tell me because I just had no energy. Started it on Jan 28th and am feeling much better now. I'm shocked how much food and nutrients I need to put into me when working out! I've always just had cereal before mid noon and late meal at around 8pm so having to eat so much protein, carbs,and fats is shocking to me! I still can't handle the amount I'm told I need for the day when I do my workouts, my body is just not use to it. I've been doing my rowing and took your advice by not concentrating on other's stats. Some times a do interval rows on my own and other times do 5000 m rows. I agree, easier to get use to form in longer rows. I'm keeping my back straight and feeling the impact on my abs when rowing back so that tells me I'm using my core and not my arms. If I don't feel that I readjust myself and do a few pulls to make sure it's there. It's helped tremendously. My shoulder hasn't been irritating me since on the rower because of it. I did 2 separate rows of 5000m yesterday, one in the morning and one in the afternoon at my own comfortable pace, breaking a sweat to where my shirt and shorts are wet but not gagged to hell and still using on level 4. I can definitely see the difference in the toning of my body as I'm losing weight on my waist, calves are slimmer, can touch my fingers around wrists, tightly, but couldn't do that before so I'm happy with the progress I've made. Because I do workouts on my home gym I've gained over an inch on by biceps and the same on my upper legs, but hoping that with more rowing it will tone those out as well. I don't want to be buffed up just try and keep from skin getting flabby as I'm losing

[iain]

What "level" (commonly called "drag factor") you row on is one way in which the C2 is very different from other machines. The resistance provided by the fan increases with the cube of the speed you pull it so a lower "level" is quickly counteracted by pulling faster. As a result you can use whatever setting you like in competition as the pace is adjusted to reflect the drag factor. As a result, don't think your workout is "better" at level 4. What matters is what works best for you. Nothing wrong with rowing on 4 (the higher values on a clean machine can aggregate the damage done from poorer techniques, but that should not be the case under half for people with reasonable strength). When I have had various arm / back issues I have found lowering the drag by a couple of notches has often allowed me to carry on, so something to consider if pain returns.

Your spread of intervals and distances seems a great approach. As for food, we all need different amounts so a generic diet will not work for all. It is important to try and keep your diet balanced, but you may (given hormone issues especially) just need less.

Re technique it is much more complicated than it appears. As well as keeping your back straight, you need to ensure that your arms are straight before the drive and you don't allow your angle to tip forward when pushing with your legs. not doing so will mean much of your effort is wasted and not recorded. The other important point is controlling the rating. Rowing (excluding sprints) should involve a powerful drive to accelerate the flywheel akin to a squat with a slow recovery. So most of the effort happens over the short drive with recovery before the next stroke slow. That way you produce a lot of force but can still row aerobically as you can recover before repeating. Most people find a rating of 18 - 24 strokes a min works best while many beginners rush at 30+ SPM doing little work as most of their effort is propelling their body up and down the slide rather than accelerating the flywheel (the only thing the C2 gives you credit for).

Congratulations for making a great start, sorry for the long post and hope that your progress continues.

[Newfie girl]

I looked at video from this site yesterday with 2 men demonstrating how to use the rower, showing form and catching the flywheel on the drag. I have been doing it but not catching the drag as often as I should. Later in the day I went for a row, set at 4, but lowered it to a 3, then a 2. During each stroke I concentrated on catching the fly, missed a little bit but overall did well. I found it just as challenging on level 2 as on level 4 because of the drag, also because I was tired, but was surprised after logging my 10,000m row that I got a ranking! Did the row in just over 1hour, overall drag at 100. Before my drag was at 131, but as I said, I was tired before I started, so may have affected it, and strokes were 24 to 27. Where on level 4 I'm usually 31. I definitely felt the row a lot harder by catching the fly on every stroke, or almost every one, a 3 times I did just light row to catch my breath for a minute and then surge on again, but it was my best time to date for that length of row. I now understand that if you don't catch the fly then you didn't move your boat as the oars were not down in the water! Lol finally understanding what it's about. I still have to figure out about watts and stuff, but at least I now know the importance of a correct row and it's benefits

[p_b82]

It's not so much that you're catching the flywheel as it decelerates, but it is more that you are applying a significant accelerative force, which is resisted by the flywheel. I know that might sound like semantics, but it is explaining what you are feeling more accurately.
If the leg drive is not producing enough power to accelerate the flywheel, it will feel as if there's no resistance on that one stroke - or to your use your analogy; you forgot to put the oars in the water & you just went flying back up the slide.

With a high stroke rate, the flywheel doesn't slow quite as much between strokes, so if your power/pace is low, you won't "feel" the flywheel resisting you as much at the catch either.

But well done - 10k's a decent distance for a beginner! And yes if you look at the rankings, you can see all the distances that qualify - for when that competitive part of the ego comes to play and you want some additional motivation

watts & pace are the same things being displayed in a different fashion; I have the Force curve on the pm5 - when I want/need to concentrate on my form - with pace & average pace displayed up top, and use watts on ergdata (or ergzone) as I'm not very good at translating the two without seeing the numbers together.