First row today. A couple of questions.

[wallace]

I just rowed for the first time on my new model D. I'm new here, so about me: I'm 48, 6'1", 160. Reasonably fit, runner, cyclist, paddler. Middle of the pack racer. I watched the C2 instuctional video and warmed up for a few minutes. I figured I'd shoot for 5K but I felt pretty good so I rowed 10K. Results: 46:20. Damper set to 5 for a drag factor of about 120. Stroke rate about 28-30. I tried to pay attention to form so I didn't go too hard. My heart rate stayed between 150-160 (my max is about 180). I wanted to keep the stroke rate around 20 but my heart rate would dip too much. Should I put more intensity into the drive at a lower stroke rate, increase the drag factor at a lower rate, or is 28-30 OK? I'm not really worried about times, although I hope to improve with practice. Fitness and competition to me is mostly for fun and I'm generally satisfied with my performance once I reach my potential. So, am I on the right track or should I start with some changes. Thanks for any help.

[johnlvs2run]

Congratulations on rowing a 10k already.

You have a great build and exercise background for rowing.

Your stroke rate is fine, you're in the range of a good stroke rating for a lightweight.

Whatever rating is comfortable and works best for you is the key.

[jamesg]

more intensity into the drive at a lower stroke rate

If you want to do that, length of stroke is the key, not force. The catch is best taken when your shins are vertical, hands near the chainguard and back straight so that your weight is on your feet. Then take a long firm fast pull against low drag. Take plenty of time to make a smooth slow relaxed recovery so the boat goes as far as possible. Never hurry to the next stroke, it can wait and the boat goes anyway. The recovery sequence is hands away first, swing, only then lift the knees.

You could also try a little paddling arms only, then put in some body swing after hands away; then after a minute or so lift the knees (after the swing) an inch or two. Gradually increase knee lift until at last you reach the vertical shin position, with trunk hard up against your thighs. You should see the rate dropping and the pace getting faster all the time.

It may feel a little like hard work, but there we are; it is.

[iain]

Congratulations on rowing a 10k already.

You have a great build and exercise background for rowing.

Your stroke rate is fine, you're in the range of a good stroke rating for a lightweight.

Whatever rating is comfortable and works best for you is the key.

A 10k first out is very impressive.

While 28-30 SPM is reasonable for a lightweight, this would normally only be the case rowing significantly faster pieces. While the experts disagree of the importance, a good measure of power is "SPI" which is the power (watts) divided by the stroke rate. You averaged around 4.5 which is lower than most. I (10lbs heavier, and 1.5" shorter) typically manage 7.5 - 8.5 on longer rows. For the same pace at 7 SPI, you would need a rating of 19 SPM. This is low, so IMVHO, I suggest starting at 24 and increasing as it gets harder to maintain the power.

[Ray79]

Drag factor is in the right range for a lightweight which is a good start, but I think the rating is WAY too high.

You are relatively tall, so use that length to your advantage. If you think about it, every recovery costs you energy as the apparatus is stationary, so you need to limit the number of recoveries you take => by limiting the stroke rate, so as to conserve energy that can be better used in spinning the flywheel.

Iain is in the right range - about 24 is ideal for a 10km.

James also has some good advice about form etc. Plus it is supposed to be hard work so make sure you are feeling every drive, really press the footplate away from you (or thats how it should feel) and get the fan spinning.

FWIW, my 10km PB was at 23spm and im a LWT too