Concept 2 Rowing

[throt]

How is this possible. I could not do it, a low 23 stroke rate and showing 1.51 secs per 500 meter . Shows at 2.40 on the vid.

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

I wouldn't say my technique is crap either.

I know a few of you guys row on a C2.

Also, I use a E model, fairly new. On my damper 10 I can not get the drag above 130, lower damping and its goes down but shouldn't I get a higher drag on setting 10.

Thanks in advance.

[throt]

My machine is not dusty either.

Tia.

[Roger Irrelevant]

That sounds right; I used to row a lot and our long steady rows on the ergs were done at 20-22 strokes per minute, roundabout 1:50-1:55 per 500m, at a drag (if memory serves) of 125. It's just getting the technique right, that's all there is to it (well that and the fitness that comes from countless hours of water and erg work!).

[louiebaby]

It's a few years ago now, but we used to do a 30 minutes rating no more than 20 spm.

I know that 8,000m was 1:52.5 splits, which I beat each time I did it. I don't remember whether I got over 8,500 which is 1:45.9.

Matt Pinsent used to get 9,000 metres, and I've seen it done by someone else, which is 1:40 dead splits. He never managed it at altitude. Hugely impressive stuff.

Technique and training, as always.

[throt]

Roger Irrelevant said:

That sounds right; I used to row a lot and our long steady rows on the ergs were done at 20-22 strokes per minute, roundabout 1:50-1:55 per 500m, at a drag (if memory serves) of 125. It's just getting the technique right, that's all there is to it (well that and the fitness that comes from countless hours of water and erg work!).

Thanks, Roger. Watched technique vids now as well.

My damn rower was too close to the side wall and a single sofa in front of it, pulled it 3 feet away from wall and sofa and damper 10 gave me 222 drag factor.

Think now my ideal damper will be around 7 now then from a quick test. I am such an idiot, it just clicked that the air was not getting around the flywheel area.

Should beat my 43 min 10k now, I hope...Nearly 54 yrs old, so better hurry up, lol.

Edited by throt on Thursday 15th August 16:22

[throt]

louiebaby said:

It's a few years ago now, but we used to do a 30 minutes rating no more than 20 spm.

I know that 8,000m was 1:52.5 splits, which I beat each time I did it. I don't remember whether I got over 8,500 which is 1:45.9.

Matt Pinsent used to get 9,000 metres, and I've seen it done by someone else, which is 1:40 dead splits. He never managed it at altitude. Hugely impressive stuff.

Technique and training, as always.

20 spm and doing 1.52 per 500 split speed. Holy moly, my technique needs looking at.

I use to run 10ks, PB in 36 mins, so its not mimicking my rowing is it.

Edited by throt on Thursday 15th August 16:24

[Roger Irrelevant]

Glad you got that sorted easily enough! In terms of technique I'm a long way from being a coach myself but the mistakes that I often saw from new joiners at our rowing club were not going forward quite enough on the slide (shins should end up vertical), and rotating around the hips at the start of the stroke - arse going back but hands staying where they are - basically wasting the power that your legs can produce which is the main thing. If your back and arms are fixed for at least the first half of the stroke you'll not be too far wrong.

[louiebaby]

That was one of our weekly sessions. I think it was Wed nights in the winter.

When not able to get out on the water, we'd regularly do 60-80 minute sessions which would be at about 18 spm, and a heart rate of no more than 150 bpm. There'd often be bits of speed work thrown in to break up the monotony, but it was supposed to be about utilisation of oxygen at that level.

My average splits for the sessions like that would be in the 1:54 - 1:58 range I suppose, depending on the interval element.

If we did pyramids, it would likely be a bit faster. (4 mins @ 20 spm, 3 mins @ 22 spm, 2 mins @ 24 spm, 1 min @ 26 spm and then back down the other way.)

If it was something like 8 x 15 strokes @ 36 spm spread evening over the 70 minut session, the average split would likely be a bit slower.

[throt]

Impressive.

Even though nearly hitting 54yrs old I want to do 10k in 40mins. I am 5'10" and 80 kilos. Should be able to do it,, I think. Of course though, that's 3 mins faster than my quickest so that would equate to a substantial bigger push.

[louiebaby]

throt said:

I want to do 10k in 40mins.

Nice target. I would start by getting to the stage of being able to do 5 km in 20 mins, then 7.5 km in 30 mins.

Once you've done it in 30 mins a couple of times, you just need the right mental attitude and bit of a rest beforehand to do 40 mins.

I used to spend time concentrating on when to breathe, and making sure I got as much Oxygen in as possible.

And technique.

[throt]

Thanks, Louie.

I completed 40 mins on a elliptical trainer before my 43 min 10k. Forgot to mention that.

Breathing,,, i thought about this. Are you inhaling through the nasals or mouth. I always was told nasals. Probably doesn't matter ?.

[louiebaby]

throt said:

Breathing,,, i thought about this. Are you inhaling through the nasals or mouth. I always was told nasals. Probably doesn't matter ?.

If you're not breathing through your arse by the end, you didn't try hard enough...

Mouth wide open, neutral face. Don't waste energy screwing up your face or "blowing" through a smaller mouth.

I meant more about the timing of your breathing. In swimming your breathing is important, because you can only take your face out of the water at certain times in the stroke. In rowing you want to be exhaling during the drive phase. You're probably doing it naturally anyway, try breathing in as you drive your legs down, it feels wrong.

The trick is to be able to get the inhalation in on the recovery up the slide. Can you get an inhalation, exhalation and a subsequent inhalation in during one recovery phase, ready to exhale in the next drive phase? Perhaps at lower rates. Is it better to concentrate on making it as big an inhalation as possible?

You can't do 8 km as an anaerobic piece. You have to work on your aerobic fitness, and ability to process Oxygen. If you're going to work on getting your body to process it better, you really ought to think about how to get as much into as possible too.

[throt]

Cheers, bud.

Did 5k in 21 mins but I was tinkering a bit during it with my technique. Definitely think I can hit the 20 mins. Again , this was after my elliptical workout which was for 37 mins. If I dropped the elliptical workout I would maybe get below 40 mins.

And after the elliptical, 5k, tummy scrunches and dumbbell press I did 5x500 to try and find my ideal drag. Hit 1.50’s for 500 while tinkering and think my damper setting for me is around 7. Didn’t go in to the drag settings though to see what this was showing, I imagine around 135 though.

Also, breathing, you were 100% correct, I wasn’t taking enough in, nowhere near it.

I also row one day on and just the one day off. So my rest is probably wrong too, one day not enough, specially at my age ..

Thanks for the tips