New to rowing. Advice on a fitness regime

[Sakly]

If a newbie's 500 is a 2:00, then a 2:30 for training is probably about right.
As a newbie my 500 was a 1:34.5 and my training pace was between 2:07 to 2:10, so in relation even slower.

As your numbers show, I don't think there is an easy relationship that applies to all. The fast muscle types will need to drop SS pace further while the slow muscle ones may manage better than 50%. Also sprinting is a whole different technique and how hard a newbie is prepared (or indeed believes they can) push will vary. I have seen fit people with decent technique attempt an "all out" 500 at 30SPM with full strokes as that is all they knew. Clearly they could have gone faster at a higher rate once they had modified the technique. Those that have been coached on an erg (eg pre-OTW) are unlikely to have practiced a sprint stroke unless they happen to have seen others doing it.

In short, useful guide, but cannot be applied strictly.

Absolutely agree, there are plenty of variables to think of.
But to create a figure to get a ballpark number to start with, it is absolutely working. After the first two to three sessions you can and will adapt to what's working for you personally.
Btw., I am a slow twitch dominant athlete, so my sprints are (much) weaker than my longer distances. This changed a bit recently, as I trained more of the shorter sprinty stuff, but not much. Based on what you wrote, the 50% figure is probably off a bit in general and a lower value works even better for estimation. As already written, adjustment to what works best will happen very fast, so no need to have an absolute value matching "the best" or "the correct" value, as there isn't any

[Realaccount542-67]

What should I set my goal in the next month to be?

203W/rate 34 = a 6 Watt stroke. Suggest you work at 20-24 using the same stroke (so 120 to 144 Watts). If it's too easy, increase the Work in each stroke, according to your age, sex and size.

If drag 90 lets you pull as hard as you want and the stroke is not too short in time (which rate 34 suggests), fine. Otherwise increase slightly. If you use Ergdata you can see other numbers too, such as force and length.

A 6W stroke will not let you reach 2k@7:30 (pace 1:42, 250W). So you'll need to improve the stroke subsantially. This could be purely a technique problem. You'll need to train at rates 20 to 24 and 160 to 190W.

Wow thanks for the expanded reply. Does this mean increasing the C2 rower resistance from 1 to a higher number maybe 3 or 4? Also as with all things my technique will improve with time.

[iain]

203W/rate 34 = a 6 Watt stroke.

Wow thanks for the expanded reply. Does this mean increasing the C2 rower resistance from 1 to a higher number maybe 3 or 4? Also as with all things my technique will improve with time.

Didn't follow your earlier reply, is James correct that you did 2k at R34? Also what were the 400m and 500m comments in Time/500m and stroke rates?

I would suggest you up the DF in small increments and get used to them as a significantly higher DF will change the dynamics of your stroke. Find what works for you on rows of over 5min. High DF can tire the muscles quicker and shift the force from legs to more upper body and arms. We are all different and it is about what works best for you.

Technique will change and become more efficient if you pay attention to pace at a given RPE. However this might not optimise, instead multiple faults may well be generated that help to partially compensate for each other. Getting rid of these later will be slow and painful and will probably lead to an initial loss of pace. As such it is worth getting advice early and deliberately improving the stroke.

[jamesg]

Does this mean increasing the C2 rower resistance from 1 to a higher number maybe 3 or 4?

For a faster 2k you need a stroke with more work in it. Since Work = Force x Length, you could increase drag and pull harder and maybe longer strokes. But this depends on your height, age and technique.

[dabatey]

So I’ve attempted to upload my 2000m results with a new concept 2 integrated with the application, however the forum does not allow jpeg files.

My results are as followed; 7:59:08 (2000m)
Pace 500m within 10 seconds of the avg
Stroke rate 400m: avg 1:37:0 (1.3 sec)
Stroke rate: 34 s/m
Avg Power: 203 watt
Drag factor: 90

What should I set my goal in the next month to be?
I’m thinking 7:20 - 7:40 (2000m) I think it is quite achievable.

20 seconds is a fair amount to knock off a 2k time in a month especially if fit already, but might be quite doable for you as starting out you have probably technique improvements to make.

I took 30 seconds off in my first month (from an absolute zero fitness base), but it was more like 5 seconds a month after that. This was focussing purely on rowing 6 days a week.

I think the best answer is probably you can't really set any time goals till your technique is bedded in and instead just see where you get.

[Dangerscouse]

So I’ve attempted to upload my 2000m results with a new concept 2 integrated with the application, however the forum does not allow jpeg files.

My results are as followed; 7:59:08 (2000m)
Pace 500m within 10 seconds of the avg
Stroke rate 400m: avg 1:37:0 (1.3 sec)
Stroke rate: 34 s/m
Avg Power: 203 watt
Drag factor: 90

What should I set my goal in the next month to be?
I’m thinking 7:20 - 7:40 (2000m) I think it is quite achievable.

I don't understand the 400m pace. Is this the last 400m of the 2k?

Was this 2k an all out effort? You can shave off time through newbie gains and better technique, but I'd be very surprised if this was 20-40 seconds within a month, especially if you really gave it everything with your 7:59 result.

I agree with Dabatey and try to forget about where the target would in such a short space of time. Just train hard and see what happens, as until the newbie gains slow down there's no way of properly knowing what is capable.

[Realaccount542-67]

20 seconds is a fair amount to knock off a 2k time in a month especially if fit already, but might be quite doable for you as starting out you have probably technique improvements to make.

I took 30 seconds off in my first month (from an absolute zero fitness base), but it was more like 5 seconds a month after that. This was focussing purely on rowing 6 days a week.

Update 1 week: Lowered my 2k from 8 minutes to 7:49m
Lowered my 6k from 27m to 25:18

[dabatey]

20 seconds is a fair amount to knock off a 2k time in a month especially if fit already, but might be quite doable for you as starting out you have probably technique improvements to make.

I took 30 seconds off in my first month (from an absolute zero fitness base), but it was more like 5 seconds a month after that. This was focussing purely on rowing 6 days a week.

Update 1 week: Lowered my 2k from 8 minutes to 7:49m
Lowered my 6k from 27m to 25:18

Cool. Once the gains slow down a bit you'll know that you are virtually there with technique and pacing. You might well have a few more of these big cuts in time yet, especially if you are tall and big built.

[Dangerscouse]

Update 1 week: Lowered my 2k from 8 minutes to 7:49m
Lowered my 6k from 27m to 25:18

Good progress, but just bear in mind that it won't always be such big chunks that you'll knock off. I've seen many people get derailed as they don't like it when it becomes such hard work to improve by a second rather than ten seconds.

Hopefully next week you'll have similar progress.

[Realaccount542-67]

Update 1 week: Lowered my 2k from 8 minutes to 7:49m
Lowered my 6k from 27m to 25:18

Hopefully next week you'll have similar progress.

Currently at 4 weeks of getting on the rower I am at 23:26 for 6000m. I think the progress is good and true. My aim now is to get to 22:00 by the end of the year.

[jamesg]

I am at 23:26 for 6000m.

That's 4.27m/s and 215W if on a C2 Ergometer. Well done. What rating did you use?

[iain]

THanks for the update. A seriously impressive start, well done. Unfortunately gains will soon slow down and you may find another 22% increase in power on your 6k takes a long time. I would set smaller goals at the moment as breaking 23' is still an impressive 7% increase in power!

[Realaccount542-67]

I am at 23:26 for 6000m.

That's 4.27m/s and 215W if on a C2 Ergometer. Well done. What rating did you use?

Thanks. I do about a 7 or 8

[Realaccount542-67]

THanks for the update. A seriously impressive start, well done. Unfortunately gains will soon slow down and you may find another 22% increase in power on your 6k takes a long time. I would set smaller goals at the moment as breaking 23' is still an impressive 7% increase in power!

Thanks for your response!
How do you know what the power increase is?
If I stop my bad habits outside of the gym and get my rowing posture and technique correct this should increase the time quite substantially?

[hikeplusrow]

I am at 23:26 for 6000m.

That's 4.27m/s and 215W if on a C2 Ergometer. Well done. What rating did you use?

Thanks. I do about a 7 or 8

I think jamesg is asking what your stroke rate was