2k time trial for a new rower

[Nalsheen]

Hi There,
I am new to rowing, I just picked it up 3 weeks ago as a way to cross train after getting a hip flexor strain from running. I started the Pete plan last week and today (9/4) I did a 2k time trial on a concept 2 rower. My time was 8:02.7 (I am a 36 year old male primarily a distance runner). I just want to know if this is a good stating time for someone who just picked up the sport. I should have pushed harder in the last 800 to get under 8 but I misjudged the pace. Thank you for your input!

[dabatey]

Hi There,
I am new to rowing, I just picked it up 3 weeks ago as a way to cross train after getting a hip flexor strain from running. I started the Pete plan last week and today (9/4) I did a 2k time trial on a concept 2 rower. My time was 8:02.7 (I am a 36 year old male primarily a distance runner). I just want to know if this is a good stating time for someone who just picked up the sport. I should have pushed harder in the last 800 to get under 8 but I misjudged the pace. Thank you for your input!

Everyone is different starting out. Height and weight (and age) play a big part in how powerful you are, and it takes a while to ingrain a powerful stroke. My first stand alone 2k attempt was similar to yours (8.02.3), after roughly 2 months, but I was 50, a smidge over 60kg and starting from zero activity. Some heavy built powerful people who are already fit can pull sub 7 minutes on their first ever sit on the machine. I would wait to compare till later, but as a distance runner, if you are slightly built dont expect to be breaking any records.

[Sakly]

Hi and welcome to the forum!
As written, everyone is build differently and there are so many variables to it, not only the most obvious like height and weight (gender and age). Starting point of your technique is a very huge factor for early results as well as early gains.
I started 2 1/2 years ago, well trained with bodyweight stuff and weights in the gym. Got a 6:58 in my first try, but could adapt the technique for a powerful stroke very early from the start. So my newbee gains were less than compared to others, as starting point was already faster.

[Nalsheen]

Thank you for the reply that all makes sense. I should have put my weight and height. I am just under 5’10” and way 175, a more muscular build for a distance runner.

[Dangerscouse]

Welcome to the forum. 'Good' is such a difficult term to pin down, but IMHO, if you gave it 100%, it's good whatever the result was.

There is usually a lot of 'free speed' due to technique tweaks, fitness improvements, muscular adaptions and just as important, mental fortitude to accept the pain and confidence to know what you're really capable of doing.

I'd fully expect you to be quite a bit sub eight very soon if you felt that you could have done it already.

[winniewinser]

Hi There,
I am new to rowing, I just picked it up 3 weeks ago as a way to cross train after getting a hip flexor strain from running. I started the Pete plan last week and today (9/4) I did a 2k time trial on a concept 2 rower. My time was 8:02.7 (I am a 36 year old male primarily a distance runner). I just want to know if this is a good stating time for someone who just picked up the sport. I should have pushed harder in the last 800 to get under 8 but I misjudged the pace. Thank you for your input!

I came to rowing from running but probably nothing like the level you're at. Anyway, it did mean I started with some sort of base fitness which will you help you drop below 8' in no time I'm sure. If you get the technique right, with muscle memory you will quickly progress.

Most of all enjoy it!

[jamesg]

My time was 8:02.7 (I am a 36 year old male primarily a distance runner).

The 2k is the Olympic event for rowing, and very hard.

Initial training for rowing a 2k requires the development of a strong stroke. This is mostly a technique problem, since the legs have to be engaged at high forces, but are strong already.

However, our endurance may not match our strength, so we then use that stroke, starting at low rates, 18 to 24.

A typical training level for a good 2k time would be pace 2:00 or 200W at rate 20.

[Citroen]

My time was 8:02.7 (I am a 36 year old male primarily a distance runner).

How tall are you? How much do you weigh? Because nobody can advise you what's possible without knowing those pieces.
Also bear in mind that rowing is a LEGS sport, you push with the legs your DO NOT pull with the arms / upper body.
Get a video, side on showing your whole stroke (for 10 or 20 strokes), post that on Youtube, post the the URL on here and folks will enjoy picking your stroke to pieces.

https://www.youtube.com/watch?v=4zWu1yuJ0_g

[Nalsheen]

Haha thanks. Yea when I began I watched technique videos to make sure I was doing it right and rowing with my legs. Also I am 5’9” and 175.

[iain]

Not much to add to the above, although I think for someone of your height it may be a while before James's pace is realistic as this is for a sub-7 2k, 50% more power than your first attempt. Did you notice what rating you were using for the 2k as this is often symptomatic of technique issues and where large gains can be made.

2 things, rowing is very different from running in that you do most of the work in 1/3 of the time and rest (not even supporting body weight) between. As a result the force applied is much higher. Also it is difficult to pace an initial 2k as it always feels easy at the beginning but going to quickly bites you. Also the level of pain is extreme for an all out attempt where you would not normally be able to stand for several minutes afterwards, clearly going that far running would not help! I think it may have been Redgrave who described a 2k as like running a 400m... that goes on for 7 minutes!

[dabatey]

Haha thanks. Yea when I began I watched technique videos to make sure I was doing it right and rowing with my legs. Also I am 5’9” and 175.

If your 175lb is fighting weight, then 8.00 gives you loads of room for improvement. You should have a good shot at breaking 7 minutes with technique and fitness gains. Rowing is more mentally challenging than running or cycling though (imho) so be prepared to work hard.

[Nalsheen]

Thank you very much for the reply’s. I do enjoy rowing it reminds me of when I used to sprint. I am going to time trial again soon since I felt like I didn’t give it my all. Breaking 7 would be awesome. Are there any indoor competitions and if so how do you find them in? I live in New York.

[iain]

Unfortunately indoor competitions are getting rarer and most (including the next world championship) are now online.