how fast can you row 2000 metres ?

[So]

JIMMYJ4ZZ said:

I wouldn't mind some advice on this topic actually...

I have an erg - a Kettler (Yes I know, not a C2, but it was £300 new in a stock clearance). I am struggling to understand my 2000m time.

There is a display showing distance, and my current 500m pace etc., but it never feels right to me. For instance, when really going for it, I struggle to get 2000m in anything less than about 10 mins.

For reference, I am tall, strong, pretty fit person who runs, circuit trains, lifts weights etc. (powerfully built...) I really dont feel it is a case of me finding 30-40% more to get my time down and I think my stroke rate and form is good.

A cursory glance on Google shows the Kettler has a reputation for nonsensical 500/2000m times. I wonder if anyone here has some first hand knowledge?

Go to a gym somewhere and try a Concept 2. If you're still doing 10m/2k have a look at Youtube for some technique videos.

[MellowshipSlinky]

So said:

MellowshipSlinky said:

So said:

MellowshipSlinky said:

I fancy a go next year (over 50’s ), but need to knock at least a minute off my PB to get on the top 18 board!

What is your PB in the past year?

I haven’t actually done a 2k in anger this last year, mainly due to injury.
My last PB in 2016 was 7:32

I started rowing in 2016 and I've only "tried" at 2k a handful if times. The numbers look like this:

27 February 2016 morning Distance 2k Time 7:38.9
14 June 2016 evening distance 2k Time 7:35.8
23 Sept 2016 morning distance 2k Time: 7:33.5
15 November 2016 morning distance 2k Time 7:31.8

I am 5ft 9in, 90kg and, er, mid 50s.

I can hold a conversation whilst doing an 8 minute 2k, I can't hold one for several minutes after doing anything 7:3X.

Time was when sub-7 was my target, but I am not sure I am prepared to hurt myself that much. I realise that knocking off 31.8 seconds would require a lot of dedication, training and bravery (stupidity?).

But you're bigger than me and as Ii recall you've rowed before, so go for it. You've got a year till the next BIRC, you'll be fine.

Your times almost echo how mine have been.
Also similar re holding a conversation.

I went balls out to get my PB on the 500m and afterwards it felt like I’d had my throat ripped out!

I’ve unfortunately got rid of my ergo, as I’d not been using it, and my daughter doesn’t use it as she does enough at her club so didn’t do any at home.
Training for next years Brics might be quite a challenge.

[Deebeezee]

MellowshipSlinky said:

Anyone here competing in the BRIC’s next weekend?

I did and equalled my PB of 6.59.4 which I achieved the week before. 2 years in the making and was bloody chuffed to say the least.

The most nerve wracking thing I have ever done as an adult!

[Halb]

Yeah, the leaderboard here is tough. The 2,000, wow one needs to crack 7mins just to get under 16th place.

I'm ponna try and bump my 500m/100m place in the new year.

[So]

MellowshipSlinky said:

So said:

MellowshipSlinky said:

So said:

MellowshipSlinky said:

I fancy a go next year (over 50’s ), but need to knock at least a minute off my PB to get on the top 18 board!

What is your PB in the past year?

I haven’t actually done a 2k in anger this last year, mainly due to injury.
My last PB in 2016 was 7:32

I started rowing in 2016 and I've only "tried" at 2k a handful if times. The numbers look like this:

27 February 2016 morning Distance 2k Time 7:38.9
14 June 2016 evening distance 2k Time 7:35.8
23 Sept 2016 morning distance 2k Time: 7:33.5
15 November 2016 morning distance 2k Time 7:31.8

I am 5ft 9in, 90kg and, er, mid 50s.

I can hold a conversation whilst doing an 8 minute 2k, I can't hold one for several minutes after doing anything 7:3X.

Time was when sub-7 was my target, but I am not sure I am prepared to hurt myself that much. I realise that knocking off 31.8 seconds would require a lot of dedication, training and bravery (stupidity?).

But you're bigger than me and as Ii recall you've rowed before, so go for it. You've got a year till the next BIRC, you'll be fine.

Your times almost echo how mine have been.
Also similar re holding a conversation.

I went balls out to get my PB on the 500m and afterwards it felt like I’d had my throat ripped out!

I’ve unfortunately got rid of my ergo, as I’d not been using it, and my daughter doesn’t use it as she does enough at her club so didn’t do any at home.
Training for next years Brics might be quite a challenge.

I've got a Concept 2 Model D in my office; I can see it from here. I only ever use the ones at David Lloyd though, except when I need to change the light bulbs in the office, when the erg is exactly the right height to stand on.

[anonymous-user]

So said:

Go to a gym somewhere and try a Concept 2. If you're still doing 10m/2k have a look at Youtube for some technique videos.

Thanks, I agree this is probably the best way to find out. I will be very suprised/disappointed if I am near 10mins.

[Lemming Train]

Guys, I've just bought a new C2D and had my very first row! For reference I am 6'2 and 110 kgs and haven't done any exercise for years.

Got started on the default damping no 4 and it all seemed too easy! I was maintaining 19-20 rows in the top window quite easily until a couple of minutes in and then started feeling it. Dropped to 18 but kept at it determined to do 2k. By 1k I was completely exhausted but I was determined to persevere and finally made it to 2k at 16-17 with sweat pouring off me like a feckin waterfall, chronic stitch and felt like my guts were about to explode. Crawled off and flaked out on the mat for 5 minutes until I recovered

The display says 12:09 time (I didn't pause or stop for any breathers) and 3:01:3 per 500m. Is that OK for a first timer?

I don't feel like it's doing anything for my legs as I'm fully extended in the seat before there's any tension in the rope. Logically this should mean that I'm leaning forwards too much and reaching too far with my arms. But I've watched the C2 technique video several times and I'm leaning forward 10 degrees like she is then leaning back 10 degrees on the pull but even keeping my arms and elbows as close and straight with my sides as I can (to avoid chicken wings) I am still finding that my legs are already extended. I can stop the rope retracting as far by keeping the bar closer to me, but while this gives my legs something to do on the 'push', there's little pull travel available for the bar without leaning back beyond the 10 degrees. I do have long legs and long arms so maybe this is why? Any similarly lanky guys here understand what I'm trying to explain and have a solution?

[Lemming Train]

Just looked at the log.concept2.com rankings site and see my time would tank 498 out of 500 . In my defence it is the first time I've done any exercise for YEARS and I spend most of life sat on my arse in front of a monitor. Looks like I've got a lot of work to do.

[So]

Lemming Train said:

Guys, I've just bought a new C2D and had my very first row! For reference I am 6'2 and 110 kgs and haven't done any exercise for years.

Got started on the default damping no 4 and it all seemed too easy! I was maintaining 19-20 rows in the top window quite easily until a couple of minutes in and then started feeling it. Dropped to 18 but kept at it determined to do 2k. By 1k I was completely exhausted but I was determined to persevere and finally made it to 2k at 16-17 with sweat pouring off me like a feckin waterfall, chronic stitch and felt like my guts were about to explode. Crawled off and flaked out on the mat for 5 minutes until I recovered

The display says 12:09 time (I didn't pause or stop for any breathers) and 3:01:3 per 500m. Is that OK for a first timer?

I don't feel like it's doing anything for my legs as I'm fully extended in the seat before there's any tension in the rope. Logically this should mean that I'm leaning forwards too much and reaching too far with my arms. But I've watched the C2 technique video several times and I'm leaning forward 10 degrees like she is then leaning back 10 degrees on the pull but even keeping my arms and elbows as close and straight with my sides as I can (to avoid chicken wings) I am still finding that my legs are already extended. I can stop the rope retracting as far by keeping the bar closer to me, but while this gives my legs something to do on the 'push', there's little pull travel available for the bar without leaning back beyond the 10 degrees. I do have long legs and long arms so maybe this is why? Any similarly lanky guys here understand what I'm trying to explain and have a solution?

That sounds fine. You did stop for lunch half way through, right?

It's difficult to envisage quite what you are doing. However, from the sounds of it you're missing the catch. From the position with the handle nearest the fan casing (probably 2-3 inches in your case) you should be pushing with your legs. Then rock your body back and pull with your arms. Then you unwind in exactly the reverse order.

If you're doing it correctly, the chain will not flap about.

[MellowshipSlinky]

Lemming Train said:

Guys, I've just bought a new C2D and had my very first row! For reference I am 6'2 and 110 kgs and haven't done any exercise for years.

Got started on the default damping no 4 and it all seemed too easy! I was maintaining 19-20 rows in the top window quite easily until a couple of minutes in and then started feeling it. Dropped to 18 but kept at it determined to do 2k. By 1k I was completely exhausted but I was determined to persevere and finally made it to 2k at 16-17 with sweat pouring off me like a feckin waterfall, chronic stitch and felt like my guts were about to explode. Crawled off and flaked out on the mat for 5 minutes until I recovered

The display says 12:09 time (I didn't pause or stop for any breathers) and 3:01:3 per 500m. Is that OK for a first timer?

I don't feel like it's doing anything for my legs as I'm fully extended in the seat before there's any tension in the rope. Logically this should mean that I'm leaning forwards too much and reaching too far with my arms. But I've watched the C2 technique video several times and I'm leaning forward 10 degrees like she is then leaning back 10 degrees on the pull but even keeping my arms and elbows as close and straight with my sides as I can (to avoid chicken wings) I am still finding that my legs are already extended. I can stop the rope retracting as far by keeping the bar closer to me, but while this gives my legs something to do on the 'push', there's little pull travel available for the bar without leaning back beyond the 10 degrees. I do have long legs and long arms so maybe this is why? Any similarly lanky guys here understand what I'm trying to explain and have a solution?

Short answer re your legs - if you didn’t feel like they had a workout you’re not ‘pushing’ hard enough through them.

On the drive, really squeeze your leg muscles and push yourself slowly back, but really push hard (not fast, just hard)

Do this for 20 min and keep your stroke rate at 20-22.

There’s a reason rowers have bloody massive thighs...!

As an aside... I went with my daughter to her club gym over Christmas - she had to do a 20 min, 28s/m piece non stop.
Thought I’d easily match her... fk me im unfit!
Had to stop 4 times!
She reeled off nearly 6k and hardly broke sweat.
I’ve got a long way to go

Edited by MellowshipSlinky on Tuesday 8th January 19:10

[Lemming Train]

So said:

That sounds fine. You did stop for lunch half way through, right?

Ya cheeky fecker!

I've read a couple of posts on C2 forums from others with the same issue and the suggestions are to increase the damper setting by another notch or two. It feels like the wheel is still spinning too fast by the time I start my next stroke so there's no 'tension' in the rope until it slows down more, hence nothing for my legs to push?

I'm feeling in the mood to do another 2k but I'm a bit worried about waking up tomorrow feeling paralysed.

[Slagathore]

You have a time to improve on now, so I'd just do some regular training and ignore testing the 2k again for a few months.

With your height and weight, you should be able to produce a decent amount of force, so that time will drop massively once you sort technique out.

Dark Horse Rowing on Youtube is good, probably the most detailed technique videos about.

My best tip would be to really make sure you are getting the technique right, and more importantly, your back position, and that'll mean recording yourself and watching it back, or get someone else to. It's easy to think you are nailing the technique because you're times/splits reduce, but you can easily do that whilst not actually using correct technique.

You always want to be engaging your core/transverse abdominus, not a forcefully, but a sort of awareness of engaging it. You'll probably have to consciously make the effort for a while before it becomes 2nd nature.

I only ever feel it in my legs after sheer volume or sprint stuff, so I wouldn't worry too much about that at the moment.

It will highlight some flexibility issues, so be prepared to have to work on other areas of your body to really improve on the rowing.

[So]

Lemming Train said:

I've read a couple of posts on C2 forums from others with the same issue and the suggestions are to increase the damper setting by another notch or two. It feels like the wheel is still spinning too fast by the time I start my next stroke so there's no 'tension' in the rope until it slows down more, hence nothing for my legs to push?
(

It still sounds like a technique problem, more than the fan setting.

Take a look at this video, from 3:30 for a few seconds. https://www.youtube.com/watch?v=zQ82RYIFLN8 She appears to have the fan around 2, yet she is managing to stay connected to the erg. Despite being a girl, I'd wager she'd be capable of a 7:30 at that fan setting, if she tried a bit.

A lot of people favour setting 5-6 on a well-maintained Concept 2, because it's similar to water resistance. But if you row correctly you can choose anywhere from 1-10 and put in a decent performance.

If you have someone to video you and want to upload it to Youtube, we'll have a look. If you're too shy, try positioning the erg at 45 degrees to a big mirror, and watch yourself. You can learn a lot by doing that, even though you're new to it.

[Lemming Train]

I tweaked it up to damper 5 and that feels much better for me. There is resistance on the initial pull now so my legs are now doing something instead of it all being on my arms. Just knocked out another 1k in 5:12 and 22 spm and my 'technique' felt more in rhythm. I will have to look for a more gradual introduction as a straight 2k is very hard for me at this early stage and nearly kills me! 1k was fine and I enjoyed the challenge of maintaining the same speed but I was done for after that . I've not investigated the PM yet but I'm sure there'll be all sorts of options and settings to select in there to provide some variety.

[Lemming Train]

I've got another question.

https://www.concept2.com/indoor-rowers/training/ti...

C2 said:

Workout 2
Begin experimenting with stroke rate and power output. On the Performance Monitor, stroke rate is displayed in the upper right corner; power output appears in the center of the monitor and can be displayed in watts, calories or pace (time per 500m). Here are the workout details:

3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest.
3 minutes at 22 spm, harder effort; 1 minute rest.
3 minutes at 24 spm, comfortable effort; 1 minute rest.
3 minutes at 24 spm, harder effort; 1 minute rest.
10 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.

I'm confused here. This might seem like a really dumb question but what do they mean by comfortable effort and harder effort? Surely the spm you do dictates whether or not it's comfortable or hard? So 20 spm would be comfortable as it won't take too much effort to maintain but 22 spm would be harder because you need to row faster, so more effort - all fine, but then it says 24 spm comfortable effort , 24 spm harder effort . What is the difference? If you're trying to maintain 24 spm then the 'comfort' level is fixed? If you row 'comfortably' then the spm will surely drop below 24 because you're rowing slower? What am I missing?

[Lemming Train]

MellowshipSlinky said:

You can row at 30 sm with less effort that rowing at 18 - it’s all down to the pressure you exert through the drive.

A slow drive but really pushing with the legs will exert more pressure than a quick loose burst.

Try this - put a time of 5 min on the computer and start rowing.
Look at the ‘projected finish’.

Row for one min at say 24 sm but moving up and down the slide without putting any pressure through the legs - the projected finish should go down (meters rowed)

Then do 1 min at say 20 sm but slowly push off with the legs but squeeze the muscles as you drive.
Projected finish should go up in metres rowed.

This is what they mean by ‘comfortable ‘ and ‘hard’ (Low pressure and full pressure)

Some of my best workouts have been 30 mins at a low rate but full pressure - you know about it afterwards!

Not easy to explain but easy to show on the actual machine.

OK I think I've got you. So you maintain the same 'forwards and backwards' speed to keep the number of strokes the same, but the difference between 'comfortable' and 'harder' is how hard you pull the bar and launch yourself with your legs?

[LimaDelta]

Lemming Train said:

I'm confused here. This might seem like a really dumb question but what do they mean by comfortable effort and harder effort? Surely the spm you do dictates whether or not it's comfortable or hard? So 20 spm would be comfortable as it won't take too much effort to maintain but 22 spm would be harder because you need to row faster, so more effort - all fine, but then it says 24 spm comfortable effort , 24 spm harder effort . What is the difference? If you're trying to maintain 24 spm then the 'comfort' level is fixed? If you row 'comfortably' then the spm will surely drop below 24 because you're rowing slower? What am I missing?

It's all about how hard you pull. It is quite possible to do a low SPM but really pull hard on each stroke, or keep the fan spinning with a high SPM and put in less effort. The energy you supply is accelerating the fan.

I guess a simple analogy would be like running quickly or slowly (SPM) and running uphill or downhill (effort required). It is possible to run quickly downhill, or quickly uphill. The speed (SPM) would be the same but the effort required is markedly different.

That's the thing with a rower, the harder you pull, the harder it resists you!

[So]

LimaDelta said:

It's all about how hard you pull. It is quite possible to do a low SPM but really pull hard on each stroke, or keep the fan spinning with a high SPM and put in less effort. The energy you supply is accelerating the fan.

I guess a simple analogy would be like running quickly or slowly (SPM) and running uphill or downhill (effort required). It is possible to run quickly downhill, or quickly uphill. The speed (SPM) would be the same but the effort required is markedly different.

That's the thing with a rower, the harder you pull, the harder it resists you!

With the problem the Lemming is experiencing, it's worth mentioning that he should be pushing, not pulling. It's a leg exercise.

[Lemming Train]

Thanks chaps. I've just done the 'medium' workout of the day :


Medium
8 x 3 min / 1 min easy
Row eight 3 minute pieces. Row for one minute at light pressure between each piece.

Button Sequences
PM3/PM4: B-D-D-B-B-A-A-A-A-B-E
PM5: B-D-D-B-B-B-A-A-A-A-B-E

I pressed all those buttons for PM5 in that order and started rowing but I was expecting it to beep at me every 3 mins and 1 min but nothing happened, the timer just kept on going up and I had to remember them in my head. Is it supposed to beep or alert you?

Anyway I found this quite manageable with 1 min gentle rowing intervals and finished with a total of 5183km. It felt like a good work-out without killing me although I've now got a blister on the palm of each hand and a sore arse .

[MellowshipSlinky]

Don’t grip the handle so tightly...