Numbers for my First Time Rowing, Analysis Appreciated

[Music2004Man]

First, I just wanted to thank everyone. I've been checking out this forum for a couple of days now and I've found the posts to be extremely insightful. I am hoping for a little bit of analysis on my first indoor row (erg?) today.

I'm male, 24 yrs old 5'9 and 150 lbs.

I went to the gym today and started with a 15 min row (warmup?). I kept a pace of 2:20/500 with 34 spm. After reading some of the posts here I feel like the spm is really high but analysis would be appreciated.

I went and lifted for 45 mins and came back to row a 500 to see what I could do after an hour workout. I rowed a 1:58 with 38 spm. If I'm not giving enough information to give a comprehensive analysis please let me know so I can get different numbers in the future.

Any links or discussion of beginner workouts would also be greatly appreciated. Thank you for your time and analysis.

[michaelb]

For the first time, a 2:20 pace is good, and rowing for 15 minutes, a good start. You are right though that your stoke rate seems high, many of us would recommend dropping that down to the 20-24 range for that pace. The first and most obvious way to do that would be to row "strapless". Don't strap your feet down, and instead of using your feet to pull yourself back up the slide, work on using your balance instead. Hands away quickly, rotate with the hips, get your upper body into the finish position, then come forward with the legs.

I think for starting out working youself up to a 30 min row, then even to a 10k, at a reasonable pace for you and a moderate stroke rate (20-25) is a good way to first start out.

[Music2004Man]

After I finished rowing I felt like I had a great upper body workout but my legs weren't sore at all. I'm guess that this means that there is something that is wrong with my form and I'm going to work on it next time.

Thanks for the suggestions michaelb, I will certainly try to lower the spm next time as you said. I'm worried though that if I slow it down then my split time will go way up. How do I keep the split time where it is while lowering the spm so drastically (to where it should be)?

Thanks,
Scott

[jamesg]

By pulling long strokes and making sure the legwork is connected to the blade. If you do this you will be forced to drop the rating to keep your HR under control.

The wo on the erg is mostly CV, and that's where you'll feel it - if you do any work.

I'm 66, 188cm 85kg; my typical ergwork is 20-30', rating 20-21, 2 W/kg, 8.5-9W'/stroke, 11m/stroke, 1 litre sweat. I'm lazy to say the least. You can adapt the numbers to suit you. Don't pull too hard until you've trained your tendons, bones etc for some time, but always pull long strokes for long periods.

NB to row, you have to first learn how, just as in swimming. If you don't you can't do a useful workout. The idea of rowing and swimming is to go somewhere, not to get fit, so don't put the cart before the horse.

[Citroen]

I went to the gym today and started with a 15 min row (warmup?). I kept a pace of 2:20/500 with 34 spm.

...

I rowed a 1:58 with 38 spm.

What setting of the damper lever are you rowing with? Or a better question; what drag factor are you rowing with?

If we assume you're setting it to damper 10, then lower it! Try having the damper around 5 (df 125-135) or since you're lightweight (less than 165lbs) around 3 (df 105-115). That will shift the emphasis from rowing with your arms to rowing with your legs.

[Music2004Man]

I went to the gym today and started with a 15 min row (warmup?). I kept a pace of 2:20/500 with 34 spm.

...

I rowed a 1:58 with 38 spm.

What setting of the damper lever are you rowing with? Or a better question; what drag factor are you rowing with?

If we assume you're setting it to damper 10, then lower it! Try having the damper around 5 (df 125-135) or since you're lightweight (less than 165lbs) around 3 (df 105-115). That will shift the emphasis from rowing with your arms to rowing with your legs.

I actually did have the damper setting on level 3. I'm going to keep it there today when I go again. Thanks for the help Citroen!

[Music2004Man]

By pulling long strokes and making sure the legwork is connected to the blade. If you do this you will be forced to drop the rating to keep your HR under control.

The wo on the erg is mostly CV, and that's where you'll feel it - if you do any work.

I'm 66, 188cm 85kg; my typical ergwork is 20-30', rating 20-21, 2 W/kg, 8.5-9W'/stroke, 11m/stroke, 1 litre sweat. I'm lazy to say the least. You can adapt the numbers to suit you. Don't pull too hard until you've trained your tendons, bones etc for some time, but always pull long strokes for long periods.

NB to row, you have to first learn how, just as in swimming. If you don't you can't do a useful workout. The idea of rowing and swimming is to go somewhere, not to get fit, so don't put the cart before the horse.

Thanks for the info James, I don't think my stroke was nearly that long. I'll be trying to make the stroke longer today.

[Music2004Man]

Today I think I did alittle better. I tried to utilize all of your advice and I did 3000 m in 13:04 today with a 2:11 500m split and 28 spm. I was really happy that my spm went down (34 to 28) and my split went down too (2:20 yesterday to 2:11) today. I think that means that my strokes were more powerful and efficient.