Concept2 Forum

Visual feedback is helpful to see what you are doing wrong. If you have access to a rowing tank, you can watch what you are doing. Get someone to place some electrical tape (shouldn't be hard to find around a boathouse) or some painters masking tape in a straight line on the mirror where you want yo...

Your best bet is probably Concept2's ErgData. Unless you buy the attachment cable you'll have to update the PM5 firmware (currently version 17) to use Bluetooth.

Here's another option: I haven't tried them yet, but I was considering buying a pair for the spring.

Yes, as a beginner you will find that will improve rapidly: particularly as your technique improves. Most of the speed will indeed come as you learn to use your legs: they're the biggest strongest muscles in your body. As a novice lightweight you're probably looking for around 21:30-22:00 for a 5k. ...

I just made some posts in another thread which may help: http://www.c2forum.com/viewtopic.php?f= ... 54#p265554.

Some drag factor links (more than you will ever want to know):
http://board.crossfit.com/showthread.php?t=5310
http://www.c2forum.com/viewtopic.php?f=3&t=12829

To prevent injury and improve your technique you will want to bring the damper (flywheel) setting down: damper setting 101. I usually just set it somewhere around 3 or 4 but to get a feel for it you can find the drag factor. I would recommend sticking within the 110-130 range:

I hit the limit on number of urls posted in a message so here are some more good technique videos:
https://www.youtube.com/watch?v=iax91hM0aA8 - Some more in this series.
https://www.youtube.com/watch?v=eqVmMd7FdAA

Early on, one of the best things you can do to improve your speed comes from technique improvements. I would watch these videos to help (and there's plenty more on youtube, particularly for on the water (OTW): rowingwithcalmwaters has some good ones. One of the keys is to think more about leg drive ...

Have you tried moving the foot stretchers up? That might help the angles at the catch. You could probably try either some shims (thicker end at the heels) to change the foot stretcher angle (or weight lifting shoes with heel lifts) or something under the ball of the foot (like a rounded block of woo...

I'll echo Bob's advice: try rowing with a fan pointed at you. I find ambient air temperature makes a difference to my heart rate at the same pace. I'd bet that the same applies to the decreased airflow over your body when on slides.

You're probably best off just going to a gym: from a quick search I found a list of Derbyshire gyms. Of those that seem to still be in business, one of the first ones lists that they have rowers.

At this point of the season, that would put you at 6th place out of 15 m lwt 15 yo. Not bad. At your height, 152 pounds is quite slim. With a lot of light exercise, you will probably fill out a lot more and improve your times. Avoid real heavy weights. At 15, your bones are still growing and heavy ...

I suppose it depends on how severe your pain is: you may want to consult a professional such as a physician, physiotherapist, or kinesiologist (note that I am none of the above). As with any new exercise, you probably want to gradually ramp up the volume and intensity over time: I don't know how man...

One way of looking at it is the amount of work you are doing:

For the 30m SS: 219.7W.

For the varying pace: 1:52.5 = 245.8W and 2:05.4 = 177.5W averaging 223W.