Complete Beginner

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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laserfj
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Complete Beginner

Post by laserfj » July 20th, 2018, 11:00 am

My wife got a concept 2 erg last week and I tried it out a couple times. It is actually kinda fun and seems to be a good workout.

I read around here a bit and saw that people recommend doing 25 spm. I've only done a few short sessions on the machine but I was only doing like 15-18 spm trying to learn the form (youtube).

Is it even worth worrying about stroke rate just starting out or just row alot and get stronger?

Thanks!

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Citroen
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Re: Complete Beginner

Post by Citroen » July 20th, 2018, 11:05 am

Learn good technique first. Pace (time for 500m) and rate (strokes per minute) will fall into place.

Also read Damper 101 so you're not hauling anchor: http://www.concept2.com/indoor-rowers/t ... etting-101

RayOfSunshine
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Re: Complete Beginner

Post by RayOfSunshine » July 20th, 2018, 12:59 pm

This was helpful for me

viewtopic.php?f=3&t=170912
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (40:42 on 9/29/18)

laserfj
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Re: Complete Beginner

Post by laserfj » July 20th, 2018, 2:24 pm

Citroen wrote:Learn good technique first. Pace (time for 500m) and rate (strokes per minute) will fall into place.

Also read Damper 101 so you're not hauling anchor: http://www.concept2.com/indoor-rowers/t ... etting-101
RayOfSunshine wrote:This was helpful for me

viewtopic.php?f=3&t=170912

Thank you for the responses--those were both helpful links.

Should my heels be lifting up at front of stroke or feet firmly connected to the machine the whole time?

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Citroen
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Re: Complete Beginner

Post by Citroen » July 20th, 2018, 3:13 pm

Don't worry about heels, toes or any extremities. That will all work itself out when you learn some technique.

Dangerscouse
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Re: Complete Beginner

Post by Dangerscouse » July 20th, 2018, 4:52 pm

Your heels will lift but try and get them down when you drive with your legs. Best of luck with it all
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

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Anth_F
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Re: Complete Beginner

Post by Anth_F » July 20th, 2018, 5:38 pm

Congrats on the C2 acquirement, wise choice :wink: Quite an addictive bit of kit as far as exercise machines are concerned.

As previously mentioned, focus mostly on technique for now! Get the hang of rowing with good engagement to the machine, and have some fun along the way.

Happy rowing and enjoy :)
41yo male 5'10 76kg (Rowing since june 9th 2016) PB's 5k 19:22

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

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Ombrax
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Re: Complete Beginner

Post by Ombrax » July 20th, 2018, 10:09 pm

laserfj wrote:I read around here a bit and saw that people recommend doing 25 spm. I've only done a few short sessions on the machine but I was only doing like 15-18 spm trying to learn the form (youtube).
I'd say that for general training (i.e. not racing or going super-hard in a sprint at the end of a piece) 20-24 spm is considered right. If you can generate good power at 18 spm, then great, but you'd probably go a bit faster overall if you pushed your cadence up a bit. (at the same pace you'll be exerting less force at the handle at a higher stroke rate than at a lower one) I'm no expert, but in general (except for the aforementioned spring to the finish) I find myself around 22-23 spm.

I'd suggest that you play around with a variety of rates and see how they affect your speed and endurance over moderate distances. (i.e. try the options out for more than just a few hundred meters - something that initially feels "weird" may actually be the right thing to do, if your body has gotten used to doing the wrong thing)

Good Luck

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Re: Complete Beginner

Post by e-Clair » July 22nd, 2018, 1:41 am

It can be useful to have ErgData show you your stroke length. For example, if you find the length shorter at rate 21 than at rate 18, then you have work to do because it should really be the same. You won’t be doing yourself any favors by increasing the rate without maintaining length. This doesn’t apply at higher rates such as 30 vs 35.

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