Getting started

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ahardyperennial
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Getting started

Post by ahardyperennial » September 13th, 2020, 3:16 pm

Hi I am a newbie to rowing and do a lot of long rows 7k or 10k in 45 mins to an hour. I would like to get quicker I have the damper on 5 my stroke rate is 28. Do I need to do anything else would appreciate as much help as possible thanks

lindsayh
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Re: Getting started

Post by lindsayh » September 13th, 2020, 10:10 pm

ahardyperennial wrote:
September 13th, 2020, 3:16 pm
Hi I am a newbie to rowing and do a lot of long rows 7k or 10k in 45 mins to an hour. I would like to get quicker I have the damper on 5 my stroke rate is 28. Do I need to do anything else would appreciate as much help as possible thanks
Hi there and welcome. There is a huge amount of information particularly directed towards getting started on the Training sub forum.
Best to start here viewtopic.php?f=3&t=185257 and follow the links to technique etc
First thing to do is to learn around drag factor rather than damper settings - just search - the number 5 is meaningless as it can vary hugely from machine to machine. You are best to try around 115/120 most likely.
Second is to ensure you have your technique right before you make too many mistakes that are hard to fix - it is actually pretty simple if you start out right.
long rows are great for fitness but you might like to mix it up a bit as you may get a bit bored just paddling along and some hard intervals can help you get faster
Lindsay
69yo 93kg
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

Dangerscouse
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Re: Getting started

Post by Dangerscouse » September 14th, 2020, 3:18 am

Welcome to the forum. I echo what Lyndsay said, and if you want to get to quicker, you need to be incorporating different types of pace and intensity, as just doing the same session over and over will only lead to stagnation.

Also what can help, is to try and get used to rowing at lower stroke rates, e.g 20-22, with similar average pace, so when you do row at r28 you can utilise some of the strength that you have got used to. Don't worry if it's not the same average pace to start with, but try and build towards it. Imagine jumping horizontally with a stronger leg drive to build more power.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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lindsayh
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Re: Getting started

Post by lindsayh » September 14th, 2020, 8:16 am

Lindsay
69yo 93kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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jackarabit
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Re: Getting started

Post by jackarabit » September 15th, 2020, 7:17 pm

Dangerscouse wrote:
September 14th, 2020, 3:18 am
Welcome to the forum. I echo what Lyndsay said, and if you want to get to quicker, you need to be incorporating different types of pace and intensity, as just doing the same session over and over will only lead to stagnation.

Also what can help, is to try and get used to rowing at lower stroke rates, e.g 20-22, with similar average pace, so when you do row at r28 you can utilise some of the strength that you have got used to. Don't worry if it's not the same average pace to start with, but try and build towards it. Imagine jumping horizontally with a stronger leg drive to build more power.
⬆️ +1. Absolutely agree. Rate is the frequency at which a discrete effort (repeatable packet of work) is executed. Let’s say the packet per effort is one brick shifted 1 foot. 28 bricks shifted per minute beats 20 bricks shifted per minute. But a packet of two bricks shifted 20 times per minute beats a packet of 1 brick per minute. To train the two brick effort, we allow a generous recovery after
There are two types of people in this world: Those who can extrapolate from incomplete data

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jackarabit
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Re: Getting started

Post by jackarabit » September 16th, 2020, 8:29 pm

. . . each effort by reducing the frequency of effort (spm). Build stroke power first; then add in the multiplier effect of high rate.
There are two types of people in this world: Those who can extrapolate from incomplete data

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mict450
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Re: Getting started

Post by mict450 » September 18th, 2020, 10:21 am

lindsayh wrote:
September 13th, 2020, 10:10 pm

Second is to ensure you have your technique right before you make too many mistakes that are hard to fix - it is actually pretty simple if you start out right.
Technique is so important, not only to get faster but also to stay healthy. Look up pick drill, reverse pick, etc on youtube. Incorporate these into your workout to ingrain proper form into your motor neurons. Most important if all, enjoy the process. Best wishes on your training
Eric, YOB:1954
Shasta County, CA, small town USA

Jae Cee
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Re: Getting started

Post by Jae Cee » October 28th, 2020, 12:38 am

Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee

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Citroen
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Re: Getting started

Post by Citroen » October 28th, 2020, 5:36 am

Jae Cee wrote:
October 28th, 2020, 12:38 am
Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee
You're not getting any power in your stroke, you're rowing at about a quarter of the watts that most folks manage.

You're not using your legs. You need to watch some of the technique videos.

jamesg
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Re: Getting started

Post by jamesg » October 28th, 2020, 10:58 am

JC, Our first step is to learn to row, whatever our sex, age and size.

This lady was or is an Olympic sculler, and here shows us how it's done:
https://www.youtube.com/watch?v=zQ82RYIFLN8

The technique is simple, but has to be learnt and used, if we want to see any results. If you use it, you'll engage the legs so be able to work much harder than with arms alone and so get fit and burn a few calories. However our power delivery systems are surprisingly efficient, so the heat rate is not as high as we might hope.

Suggest you work up to about half an hour a day, and see how it goes. The PM on your machine can show you Watts, Pace, Calories/h and Calories per split. All by entering the Memory sequence and pressing Units.
08-1940, 183cm, 87kg. Last seen MHR 162, in 2k (2020-05-16) 8.47.5@24

Jae Cee
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Re: Getting started

Post by Jae Cee » October 28th, 2020, 7:13 pm

Jamesg- thanks SO much. I have been walking 4.5 miles and then jumping on the rower. I think my legs are shot by then. I feel like I am using legs hard but not getting much power out of them. Thanks for the rowing videos!
Hugs
jamesg wrote:
October 28th, 2020, 10:58 am
JC, Our first step is to learn to row, whatever our sex, age and size.

This lady was or is an Olympic sculler, and here shows us how it's done:
https://www.youtube.com/watch?v=zQ82RYIFLN8

The technique is simple, but has to be learnt and used, if we want to see any results. If you use it, you'll engage the legs so be able to work much harder than with arms alone and so get fit and burn a few calories. However our power delivery systems are surprisingly efficient, so the heat rate is not as high as we might hope.

Suggest you work up to about half an hour a day, and see how it goes. The PM on your machine can show you Watts, Pace, Calories/h and Calories per split. All by entering the Memory sequence and pressing Units.

Jae Cee
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Joined: October 28th, 2020, 12:30 am

Re: Getting started

Post by Jae Cee » October 28th, 2020, 10:17 pm

Citroen wrote:
October 28th, 2020, 5:36 am
Jae Cee wrote:
October 28th, 2020, 12:38 am
Ok, I am REAL newbie. I rowed 2218 in 15:07.8 Love my rower!
How can I be sure I am using my arms and back correctly?
And what kind of beginners plan would you recommend for losing fat?

Thanks
Jae Cee
You're not getting any power in your stroke, you're rowing at about a quarter of the watts that most folks manage.

You're not using your legs. You need to watch some of the technique videos.
Thanks Citroen.
I watched a video of myself. And totally agree. not getting any power. Looks like my form is ok. not the best but not horrible either. Just need more practice, using legs etc.
Jaya

Dangerscouse
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Re: Getting started

Post by Dangerscouse » October 29th, 2020, 4:25 am

Jae Cee wrote:
October 28th, 2020, 10:17 pm
I watched a video of myself. And totally agree. not getting any power. Looks like my form is ok. not the best but not horrible either. Just need more practice, using legs etc.
Jaya
Apart from an exceptional few, we all started with rough form and bad habits, so keep thinking about what you're doing with each stroke and try and remember what it feels like for each body part.

What I found really useful for building leg drive was to push with a bit more power through one leg for one stroke, then the other leg for the next stroke, then both legs, then repeat. For example, it would be 70/30 power in the left, then 70/30 in the right, then 50/50. This way, you get to build a mind muscle connection through repetition, and knowing what it feels like, rather than just trying to remember. Pace doesn't matter as long as it's fast enough for you to feel the difference, and try and do it for at least a few minutes.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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