NEWBY TRYING FOR -8MIN 2K

[Dirt Sugar]

Hi everyone,

My first post on the forum. Discovered the Concept II when joining my gym on January 2 and have incorporated it into my new training regime.

I'm 34 and weighing in at about 94kilos. I'd not stepped into the gym and have not been fit since running the London marathon nearly three years ago.

Anyway, I'm back on track and trying to get fit as much as lose a few pounds and row for 2k each time I train.

Last night I clocked 8minutes 9.3secs (bar pushed up to 10 all the way).

How good a time is this and can anyone give me some info on the best way to vary how I use the Concept II to improve my time. I'm desperate to get under 8 minutes.

Best wishes
Mick

[hjs]

http://www.concept2.com/sranking03/rankings.asp

look her.

drop the lever from 10 to 4 of five. Seach for dragfactor, this will help.
Try to row a bit longer.
What rate are you rowing.

Your level is stil very novice, you have much room for improvement.

[Citroen]

Last night I clocked 8minutes 9.3secs (bar pushed up to 10 all the way).

It's OK for a newbie.

At a guess you'll be rating too high - well over 30 strokes per min. You've clearly got the damper lever too high (assuming the machine is clean).

Height (as that changes the stroke length) plays a large part in this game.

There's also lots of gains to be had from technique and CV fitness.

Since you're from the UK take a look at http://concept2.co.uk/forum (as that's were we Brits discuss our rowing).

[jamesg]

DS
You need to get to know and understand some of the basic ideas in rowing.
* First of all it's technique that moves the boat, not brute force, and endurance and technique that win races. I did a 7:10 2k at age 63, and I can assure you it's not thanks to force - but I did do a year of slow pulling first. Lots of people my age are faster than me too. Technique means length, speed only where strictly necessary (the catch), coordination, relaxation, moving between strong positions, never any hurry.
* The boat must go as far as possible each stroke: us oarsmen can only pull a stroke once, and anything lost can never be recovered, so make sure they're perfect.
* Each stroke is long and hard, so spread them out well, otherwise you get tired too soon. Bunch them up only for short pieces. 20 a minute is usually enough for people around 185-190 height: if it still feels too easy after 20' you're pulling short, but you can adjust the rating according to your height. Use a drag factor that is as light as possible but still lets you pull hard and long. Watching HR can help keep the effort level under control.
* 3Ws: Warm-up 10', work-out 20-40', warm-down 10'. The erg is for endurance. After a few months of this 8' 2k will seem a stroll.