Concept2 Forum

Hello,

My name is Chamal Fenelon, the proud owner of a Model E PM4 machine which I received for my birthday on Wednesday. I am a footballer but I love rowing, I do not believe there is any better training in the world for all round fitness.
I have a certificate of a list of times I achieved whilst I served a prison sentence in Young Offenders when I was 19. My times, in comparison to what I can physically do now are some to be proud of I would have thought and I still hold the records in that establishment BUT I am a little off those now.
I will write below all the times I have previously achieved and the distances. I am eager to go better on them all but I really need to know, if ANYONE can help me, about what distances, intensities etc would be beneficial to my sport.... like I said I am a footballer and but I really think Concept 2 rowing is what can give me a competitive edge!
Thankyou

Previous Times (2004):

500m: 1.21
1000m: 3.03
2000m: 6.29
5000m: 17.16
10000m: 35.53
30 minutes : 8, 438m
60 minutes: 16,444m

Latest attempts:

5000m: 18.22
10000m: 38.20

Thankyou for your time people.

Hi Chamal, welcome to the forum!

Erging while being just one movement (usually!) is a movement that really can do wonders for your general work capacity, because it relatively easy let's you improve the heart like almost nothing else, and the capacity of the heart will ultimately (when you know the movements) determine how quickly your muscles recover and what work rate you can sustain, irrespective of movement as long as it involves the legs to some extent.

Football does involve legs, it involves more than legs which even further increases the use of the erg.

Since erging is low impact (but great results) it's also non-invasive on your other sport.

In short, I think you got a great birthday present! Of course, in order to be a good foot ball player you might have to improve on other things as well, but the erg can definitely be a secret weapon.

As for "what distances, intensities etc would be beneficial to my sport." there are many programs you may come across in the erging community and you may want to do one of those. For maximum transfer to other activities you should choose a program that prioritize developing your 2k, mile and 1k ability since these will maximize your hearts output strength (you can use the erg as low intensity recovery/maintenance tool too though), which is what you will be most benefitted by in football too .

Such a program will once or twice per week include near maximum effort intervals, possibly broken up in sets of even shorter work but with even shorter rest, with a duration of 3 to 5 minutes per interval. The rest between intervals should be similar to the work time and you should perform 3-4 intervals per session.

Like you're already used to do doing, keep track of your performance on these hard sessions and always try to improve slowly, aim a little higher every week, in order to not burn out or stop improving.

There is more to it but at least that was some major guidelines that I guarantee will lead to improvement if followed well.

Hi Chamal, welcome to the forum!

Erging while being just one movement (usually!) is a movement that really can do wonders for your general work capacity, because it relatively easy let's you improve the heart like almost nothing else, and the capacity of the heart will ultimately (when you know the movements) determine how quickly your muscles recover and what work rate you can sustain, irrespective of movement as long as it involves the legs to some extent.

Football does involve legs, it involves more than legs which even further increases the use of the erg.

Since erging is low impact (but great results) it's also non-invasive on your other sport.

In short, I think you got a great birthday present! Of course, in order to be a good foot ball player you might have to improve on other things as well, but the erg can definitely be a secret weapon.

As for "what distances, intensities etc would be beneficial to my sport." there are many programs you may come across in the erging community and you may want to do one of those. For maximum transfer to other activities you should choose a program that prioritize developing your 2k, mile and 1k ability since these will maximize your hearts output strength (you can use the erg as low intensity recovery/maintenance tool too though), which is what you will be most benefitted by in football too .

Such a program will once or twice per week include near maximum effort intervals, possibly broken up in sets of even shorter work but with even shorter rest, with a duration of 3 to 5 minutes per interval. The rest between intervals should be similar to the work time and you should perform 3-4 intervals per session.

Like you're already used to do doing, keep track of your performance on these hard sessions and always try to improve slowly, aim a little higher every week, in order to not burn out or stop improving.

There is more to it but at least that was some major guidelines that I guarantee will lead to improvement if followed well.

Thanks very much for the information. Will definetly try to stick to the guidelines you have given me. A bit gutted you said the 2k and the 1k, they are the most painful!! I find the endurance a lot easier, but no pain no gain eh!
The mile is one I have not tried before. You made a very valuable point about using the resting period with a slow erg... very sports specific, explosion then jog... something I can definetly use as a stirker!
Well thanks again and thanyou for the warm welcome... looking forward to ranking some improvements!
Girlfriend did well with the present!!