Checking in from Canada

[RadioFlyer]

Hello all,

My name is Sean and my wife bought a C2 model D about 18 months ago. At the time I was saving up for a new motocross bike and really wasn't all that interested in rowing. Well I got my bike this past summer and now that the riding season is over, I decided to have a go on the C2. I must admit that it is the most gratifying form of exercise I have done to date. Throw in the fact that one of my ridding buddies just bought a model E and now our competitive spirits have added a whole new motivational factor.

I have to be honest, however, that it was not until I read a small blurb on the benefits of rowing for motocross racers that I decided to actually seriously try the thing. The article described a personal challenge by a famous MX racer/freestyle rider that he would pay out $1000 and a full set of autographed riding gear to anybody who could beat his time of 1:28 over 500m. Not that I would likely ever be invited at his house to actually challenge him on his rower, I tried nonetheless to see if I could beat it. Perhaps foolish since I had done less than 500m total on my rower when I tried it for the first time, but I still managed to do it in 1:34. Let me tell you that this was an event that I do not want to repeat ever again! A 30lbs overweight 38 year old with no experience and bad rowing technique should be kicked in the junk for even thinking that anything good could come from going WOT for 500m on a C2 at a resistance setting of 10. The following 15 minutes were spent pretty much waded up in a fetal position on the floor, trying to regain my breath and enough energy to hold a bottle of water!

Anyway, now I have 30kms under my belt (still just a beginner) and I have learned how to pace myself over distances as high as 10k. I did attempt another serious 500m and this one resulted in a 1:29, not only a much better time but with a much better recovery experience afterwards. With more time on the machine, I know I will be able to achieve my goal, even if it is just a personal one. So now I have set my sights on another challenge (from the same person) and it is simply to burn 120 Calories in 5 minutes. To the uninitiated, this sounds pretty easy (HUH? Only 120 Calories?) but I am sure you guys know just how difficult this actually is.

Aside from not being able to resist a challenge, my main reasons for taking up rowing is that I want to lose weight, improve my conditioning and endurance and generally just want to feel better about myself. I am 38, 6'2" and 220lbs which puts me about 30lbs overweight. I have three boys age 8, 4 and 3 and if I don't get in shape in the next couple of years, they are just going to kick my a$$! I have an extensive cycling background and it is from this that I get my leg and shoulder strength.

I have come here to learn how to be a better rower and to make the most of the time I spend on my C2. I plan to race some Enduros and Harescrambles on my new dirtbike next summer and a whole winter of rowing will certainly help me in that respect.

Thanks for having me and a good day to you all.


Sean

[Citroen]

1. Welcome
2. Nobody uses damper 10. Search on here for "drag factor" and learn how to set the damper sensibly.
3. What's a calorie? Nobody uses anything other than pace (time for 500m) except for the odd few strange folks who use watts.
4. If you want to improve technique use the Concept2 DVD.
5. Log your metres on http://www.concept2.com/sranking03/log.asp
6. Check out http://www.nonathlon.com
7. Check out http://c2ctc.com (join as an Independent team member if you want to play).

[RadioFlyer]

1. Welcome
2. Nobody uses damper 10. Search on here for "drag factor" and learn how to set the damper sensibly.
3. What's a calorie? Nobody uses anything other than pace (time for 500m) except for the odd few strange folks who use watts.
4. If you want to improve technique use the Concept2 DVD.
5. Log your metres on (can't post this as a new member)
6. Check out (can't post this as a new member)
7. Check out (can't post this as a new member) (join as an Independent team member if you want to play).

Hi Dougie,

1. Thanks
2. My drag factor is 7 but for the sake of the challenge, the damper needs to be at 10.
3. The PM3/PM4 can calculate how many Calories are burned for a given workout. Use the "change units" button to choose the display mode. The "5 minutes of Hell" challenge is to see how many of these you can burn in 5 minutes on the rower.
4. Yes, I am working on that. I don't recommend anybody try hard rowing without learning proper technique.
5. I did this yesterday. Not sure how I can post a link to my times though.
6. Just signed up. I need to complete a few more distances to get a good rank.
7. That looks like fun. I think I will register there too. Thanks.


Sean

[Bob S.]

Hi Dougie,
2. My drag factor is 7 but for the sake of the challenge, the damper needs to be at 10.
Sean B)

Whoa! Whoa! Hold it just a bit. I don't know what your 7 meant, but drag factors range from about 50 to over 200. They depend on the damper setting, but also vary with the cleanliness of the cage, the ambient temperature and the atmospheric pressure. Since you have a model D, you need to start with the main menu and push the "more options" button. A new menu comes up which includes "display drag factor". Push the button for that and take several full strokes. After about 6 or 7 it will settle to one or two numbers and that is your drag factor. About the only way you could get 7 would be to block off most of the flow of air from the cage.

Bob S.

[RadioFlyer]

Whoa! Whoa! Hold it just a bit. I don't know what your 7 meant, but drag factors range from about 50 to over 200. They depend on the damper setting, but also vary with the cleanliness of the cage, the ambient temperature and the atmospheric pressure. Since you have a model D, you need to start with the main menu and push the "more options" button. A new menu comes up which includes "display drag factor". Push the button for that and take several full strokes. After about 6 or 7 it will settle to one or two numbers and that is your drag factor. About the only way you could get 7 would be to block off most of the flow of air from the cage.

Bob S.

Oops, sorry Bob, newbie here. I meant a damper factor of 7 , not drag factor. I did the steps you outlined and for the drag factor to be approx. 140 with my strokes, the damper should be set between 5 and 7. It's actually near 165 at a damper setting of 7 which is probably a little out of the optimal range but I find a lower setting to be ineffective. (of course I could be wrong about that) On a resistance of 5, it is like half my stroke is wasted trying to catch up to the spinning wheel. My leg extension is nearly complete by the time I feel any resistance on the bars. On a higher damper setting, the wheel decelerates more and I find that the resistance starts a little sooner, which allows me to use my (stronger) legs to accelerate the wheel. Is this wrong? Should I be at a lower damper setting regardless?

Sean

[GREGH]

Hey Sean my name is Greg and I was the guy here at C2 that went to TP's house with the rowers. Since then the rowers have exploded in Motocross and EnduroCross. If you ever have any questions feel free to call me directly. 1-800-245-5676 ask for Greg. My email is also Gregh@concept2.com. If you mention Motocross you will probibly get me anyways I am the only guy that rides her at C2 HQ. Cool things are happening. James Stewart just got two rowers for his houses for training and Team Kawi has started using them as well.
Take care. - Greg

[Citroen]

On a resistance of 5, it is like half my stroke is wasted trying to catch up to the spinning wheel. My leg extension is nearly complete by the time I feel any resistance on the bars. On a higher damper setting, the wheel decelerates more and I find that the resistance starts a little sooner, which allows me to use my (stronger) legs to accelerate the wheel. Is this wrong? Should I be at a lower damper setting regardless?

Sean

That tends to point to you having some technique issues. The stroke should be legs then body then arms, hands away quickly, arms then body then legs. Try rowing at a much lower stroke rate - down at 20 strokes per min or lower. Thirty minutes at 20SPM is a common workout (and horribly hard it is, too).

If you can get a video of your rowing - post it on YouTube and folks will be able to give advice on what's going wrong.

That said we do know some folks have great success and win competitions rowing on damper ten. I think Rob Smith was on damper 10 when he set the world record for 300m (44.4) at my competition.

[RadioFlyer]

Hey Sean my name is Greg and I was the guy here at C2 that went to TP's house with the rowers. Since then the rowers have exploded in Motocross and EnduroCross. If you ever have any questions feel free to call me directly. 1-800-245-5676 ask for Greg. My email is also Gregh@concept2.com. If you mention Motocross you will probibly get me anyways I am the only guy that rides her at C2 HQ. Cool things are happening. James Stewart just got two rowers for his houses for training and Team Kawi has started using them as well.
Take care. - Greg

Thanks for the contact info Greg. Do you have any links to articles relating to rowing and motorsports? Here is a link to the Loretta Lynn's challenge that you put on:

www.racerxvt.com/virtual_trainer/Loretta_Lynns.html

Also, since you are into motocross, here is my thread on KTMTalk. I think I am responsible for a few sales there!


http://ktmtalk.com/index.php?showtopic=252561&st=0


Sean

[GREGH]

Sean we should have some more info on Moto training coming soon. Every trainer uses the rower slightly differnt, some like it for the long steady state cardio stuff and some like the higher intensity interval workouts combined with body weight exercises like push-ups pullups. I train an X-games Snocross racer and in the off season he does 10,000m at 70% of max heart rate in the morning and then does the intervals and weights in the afternoon. Keep in mind that is what he does for work. Most people can't put that much time into it. Currently I ride a WR250F but if my wife lets me swing it I will be riding orange when the snow leaves in the spring. If you get stuck putting a work out together give me a call. - Greg

[larry@lyndevalley.com]

Sean, if you're from Canada we could use you on The Eh! Team for the January virtual challenge. Total metres in January, by team. I shed 20 lbs doing last years challenge, eating pretty much whatever I wanted.

Larry (Whitby ON)

[RadioFlyer]

Sean, if you're from Canada we could use you on The Eh! Team for the January virtual challenge. Total metres in January, by team. I shed 20 lbs doing last years challenge, eating pretty much whatever I wanted.

Larry (Whitby ON)

Thanks for the invite Larry but I'm already signed up on another team for the January challenge.


Sean

[Bruce-YVR]

Just want to say "Eh!" to my fellow Canucks here... Bruce-YVR... model C eta Feb. 18... looking to shed some lbs like you Larry !!

Bruce