Am I ok to just row?

[Kixram]

Hey, so... I have a concept2 rower that's been sitting in my house for a while now (it's not mine, but hey) & I've finally decided to put it to use.

I've basically not really rowed before, I did some back in 2015 but not really. I've looked at videos etc on form so I have a good starting point for that, however I'm wondering what would be best to get my ideal outcome; which is to work out 3 times a week (probably start out at 2) and as someone who really likes stats & seing progress I'm thinking I'd be better off doing a certain distance, I read 2k is a pretty good spot for this? So can I essentially just start going for 2k twice a week and see how I improve?

As for me, I'm a very out of shape big guy (about 170kg) who's probably going to be heavily sweating and out of breath after about 30 seconds.

Basically I plan to do just that unless someone tells me it's a bad idea!

Thanks

[jamesg]

Suggest you start by setting the machine to low feet and low drag, so that you have a comfortable position and no high loads.

Then row with arms, back and shoulders only, with a reasonably quick pull, but a slow rhythm. The erg has a flywheel, and this phase is essential to see how moving loads behave. Here we learn how best we act on such loads; and help them along without too much effort.

Then add some leg and slide as you get warm. This too is a learning phase, where the work increases. After swinging forward, bring the slide up a few inches, to lengthen the stroke and let the legs engage. Keep it slow: your legs acting horizontally can do a large amount of hard work during the pull.

A few minutes every day will do for a week or so; then increase as you like. I'd stick to short times: 1, 2 or 5 minutes, repeating if you can.

https://www.britishrowing.org/indoor-ro ... ing-plans/
https://www.britishrowing.org/knowledge ... technique/

[Citroen]

viewtopic.php?f=3&t=185257

[cleister]

just start going for 2k twice a week and see how I improve

no - 2000 m is a useless distance , even if it takes you 12 minutes to complete

I mean, in the beginning, this might be useful as you need to familiarize yourself with the machine, with erging, the motion. So maybe coincidally the 2000m is the perfect distance for you.

I suggest getting a heart rate monitor to monitor and adjust training intensity, and keep it low. Long and slow is the key to success.

Your first target should be something like: getting your form somehow right, aim for 30 minutes maybe twice a week at slow and steady 20 strokes per minute, stay in the blue zone if you are using a garmin/polar heart rate monitor/wrist watch during the entire workout.

[Citroen]

So can I essentially just start going for 2k twice a week and see how I improve?

Don't do that. It'll be a boring as hell just like if you did 30' per day. It won't improve your 2K time.

Try a plan like: https://thepeteplan.wordpress.com/beginner-training/ where you'll get some variety.

[Kixram]

Ok thanks for the advice so far guys.

I just did my first row, and I'm guessing it's pretty damn bad but I had to stop due to pain in my upper legs, I guess that's a good thing? I tried really hard to mostly use my legs and have watched many videos on how to row since this post.

I'm not sure what all the stats mean but I did like 5minutes, the screen said: 4:27, 2:22/500m, 2:27.1ave/500m, 26 s/m

I felt I could have gone maybe twice as long as I did if it wasnt for my legs feeling so dead :p

Edit: Back of legs btw, mostly around top

[jamesg]

Well done, a good start.

[Citroen]

I'm not sure what all the stats mean but I did like 5minutes, the screen said: 4:27, 2:22/500m, 2:27.1ave/500m, 26 s/m

4:27 is the elapsed time.
2:22/500m is your pace (for the last stroke)
2:27.1/500 is your average pace (for the whole workout or current split)
26 s/m is your stroke rate per minute



Try programming the PM5 for a fixed 5 minute workout
Program that with

• Button B "Select Workout"
• Button D "New Workout"
• Button B "Single Time"
• Button A "►" then B,B,B,B,B
• Button D "◄" then C,C,C
• Button E "☑"

And row for a measured 5:00 minutes.
The clock starts on the first stroke and runs continuously down to zero (as long as you row continuously)

That workout will default to five split times of 1:00 each.

[Kixram]

I'm not sure what all the stats mean but I did like 5minutes, the screen said: 4:27, 2:22/500m, 2:27.1ave/500m, 26 s/m

4:27 is the elapsed time.
2:22/500m is your pace (for the last stroke)
2:27.1/500 is your average pace (for the whole workout or current split)
26 s/m is your stroke rate per minute



Try programming the PM5 for a fixed 5 minute workout
Program that with

• Button B "Select Workout"
• Button D "New Workout"
• Button B "Single Time"
• Button A "►" then B,B,B,B,B
• Button D "◄" then C,C,C
• Button E "☑"

And row for a measured 5:00 minutes.
The clock starts on the first stroke and runs continuously down to zero (as long as you row continuously)

That workout will default to five split times of 1:00 each.

Seemed good, thanks! So 1:45/500m this time, 2:26.3/500 for average and 35 s/m

Man, my legs are on absolute fire lol.

[Kixram]

Ok, so probably a stupid question but... Hey, if I am to keep this up for say, 6 months (I plan to go on longer, but as an example) will I noticeably see a different in my body fat? Diet wise I've been eating a lot more healthy the past 7 months or so, I used to consume a lot of sugar (chocolate, sweets, cakes and the like) and I haven't had a single one of any of these things since before Christmas.

Todays row was 1:56 / 500m, 2:10.7 average/500m, 32 s/m so I guess that's a slight improvement? I should mention that after watching some maintenance videos I ended up cleaning the machine, especially the flywheel had a crazy amount of dust built up given it's been sat around for so long. I could certainly feel the increase in resistance as a result; but also how smooth the movement was (after cleaning the chain, no more intermittent "bumpy" feeling) It's funny being a complete newbie, no real idea what to expect in terms of progressing average/500m, strokes per minute and the like

[Kixram]

Would really appreciate feedback on what I've done so far if anyone would be so kind. I posted my first row and a few after that in previous posts, it's been about a month now and while I've mostly been sticking to 5 minute rows I also did some "just row" to see how long I could go, I managed a 7:03 2:13/500 with 25s/m on 30th of May, then a 10:17 at 2:17/500 22s/m on June 11th.

I then decided to look into the drag factor and noticed I was rowing at about a 115. After adding a fan cover and using the lever, I did my most recent row today at 128-130 factor which was a surprisingly big improvement I think, managed in 5minutes to row a 2:02/500 average with 26 s/m. Other than that I'm thinking it's a good idea to stick to mostly 5 minute rows and keep increasing my "long" distance rows ?

[Cyclist2]

Five minutes is a very short row. I think you should slow the pace and stroke rate down like you did on June 11 and go for longer times. This will build your endurance and improve your technique (assuming it is OK to start with, don't want to ingrain bad habits).

If you are looking for a plan to follow, then the Pete Plan is a good one. There is a thread on this forum for people using that plan (viewtopic.php?f=3&t=165414). Here is the link to the beginner Pete Plan; https://thepeteplan.wordpress.com/beginner-training/.

Drag factor is a personal preference thing. Most people, even elite rowers, use the range 115-130 so you're good there.

Have fun!