New user, needs advice.

Rowing for weight loss or weight control? Start here.
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DukeDawg
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New user, needs advice.

Post by DukeDawg » November 7th, 2018, 12:49 pm

Hey Everyone - Purchased a model D PM5 a few weeks ago. I have been cleaning up my diet for a few weeks now (feeling better just from that) and plan to row for cardio. I have completed three sessions so far (2000m, 5000m and 5000m). The last 5000m of those three was my first day of "Pete's Beginner Plan"... I have a lot of weight to lose, but I am determined to make it happen. I have to admit I am somewhat overwhelmed with all of the numbers (stroke count, drive, force, speaks, s/m, etc) but I am just trying to focus on form. For example, today (day 2 of the plan) I am going to do some intervals...I am not sure how hard to push..where should be avg force me? s/m?... I actually have someone with some experience coming to my house tomorrow to watch me and hopefully clean anything up I am doing wrong. I hope to update progress here.

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gregsmith01748
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Re: New user, needs advice.

Post by gregsmith01748 » November 7th, 2018, 7:03 pm

Hi,

Good for you! I think structured training plans are great, but you might want to spend a week or two working on technique and pushing up duration of continuous rows. You might also want to try some rowing drills to help you get the stroke right.

You might want to check out Dark Horse rowing, they have a bunch of videos on technique and workouts that might be helpful to you: https://www.youtube.com/darkhorserowing
Greg
Age: 55 H: 182cm W: 90Kg
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jamesg
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Re: New user, needs advice.

Post by jamesg » November 8th, 2018, 2:07 am

Rating (aka spm) about 20 strokes/minute, which gives you time to breath between successive strokes.
Average handle Force about half your nominal weight (using BMI 23 to 25 H²), decreasing with age.
Stroke Length 60-70% of your height.

Take it easy, these are targets; since it will let you get there, technique has precedence.

Technique means using the correct pull and recovery sequences, drag not too high, low feet so that you can get your weight onto the stretcher by swinging well forward; and then use the legs.

The backstop drill shows the stroke sequences and can be used for warmup.
https://www.concept2.com/indoor-rowers/ ... que-videos
77y, 188cm, 85kg, MHR 160. Last 2k (May 1018) 8.37@23

Dangerscouse
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Re: New user, needs advice.

Post by Dangerscouse » November 8th, 2018, 10:18 am

Good on ya for starting the process; many people don't bother.

Don't worry about details at the moment, and I'd say give it a few months of just getting used to the movements and the machine. 5km is a decent distance to be doing so early on so that's promising. In terms of force, it should be delivered early through the legs and then the hips and arms come into play. Imagine jumping away from the erg at the start of the stroke.

Try and remember how you feel after your sessions as this will help construct your future efforts.

Make sure you set the damper at the drag factor that works best for you; 10 isn't the best option, and 3 or 4 is a good starting point

It will get easier if you stay patient and dedicated. Best of luck
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

Instagram: stuwenman

DukeDawg
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Re: New user, needs advice.

Post by DukeDawg » November 8th, 2018, 10:19 am

Here is day 2 of my plan. As I mentioned I am very new to this, so I assume this isn't great by the numbers...but I do know I am getting a good workout!
Down 10 pounds over the past 2 1/2 weeks.
Intervals
Time Meters Pace Watts Cal/Hr S/M
13:48.1 3,000m 2:18.0 133 758 24
2:20.8 500m 2:20.8 125 731 26
2:23.9 500m 2:23.9 117 704 24
2:16.9 500m 2:16.9 136 769 25
2:15.7 500m 2:15.7 140 781 24
2:16.5 500m 2:16.5 138 773 23
2:14.4 500m 2:14.4 144 795 24

Dangerscouse
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Re: New user, needs advice.

Post by Dangerscouse » November 8th, 2018, 2:59 pm

That's not bad at all Duke, and even if it was, it doesn't matter as it's what you do from now on that matters.

Use this as a benchmark pace but don't try and run before you can walk. There's nothing wrong with maintaining the same pace for a while and just increasing the distance, or keeping it the same too.

Technique and 'feel' are the most important for now as you want to make sure you're not reinforcing bad form.
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

Instagram: stuwenman

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Ombrax
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Re: New user, needs advice.

Post by Ombrax » November 8th, 2018, 6:45 pm

Duke,

My main suggestion would be to not try to do too much too quickly. Let your body (e.g. shoulders, elbows, knees, etc) get used to the new work you're asking it to do. Otherwise, you run the risk of overuse injuries that will set you back.

Good Luck

DukeDawg
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Re: New user, needs advice.

Post by DukeDawg » November 9th, 2018, 9:13 am

Thanks for the replies everyone. Did my second 5000 this morning. It kicked my butt. Here is the data from the two 5000s I have done so far.

Monday
Time Meters Pace Watts Cal/HrS/M
28:53.1 5,000m 2:53.3 67 531 24
5:56.6 1,000m 2:58.3 62 512 23
6:03.4 2,000m 3:01.7 58 501 24
5:57.7 3,000m 2:58.8 61 510 24
5:33.3 4,000m 2:46.6 76 560 25
5:22.1 5,000m 2:41.0 84 588 25

Today (Friday)
Time Meters Pace Watts Cal/HrS/M
24:29.8 5,000m 2:26.9 110 679 20
4:45.2 1,000m 2:22.6 121 715 20
4:58.3 2,000m 2:29.1 105 663 21
4:58.9 3,000m 2:29.4 105 660 20
4:57.9 4,000m 2:28.9 106 664 21
4:49.5 5,000m 2:24.7 115 697 22

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Ombrax
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Re: New user, needs advice.

Post by Ombrax » November 9th, 2018, 5:08 pm

Good job.

At this point about all I can add is 1) Be sure your technique is good, and 2) Keep at it. The only way to improve is to put in the effort and do the work. (after all, that's why they call it an "erg")

Dangerscouse
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Re: New user, needs advice.

Post by Dangerscouse » November 10th, 2018, 3:31 am

You will, without a doubt, have good days and bad days and sometimes for no apparent reason. This will go both ways; I have set PBs when I didn't expect much at all as well as failed when I thought I was firing on all cylinders.

Every session for you at the moment is a valuable lesson as it's giving you feedback on all sorts of areas.
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

Instagram: stuwenman

DukeDawg
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Re: New user, needs advice.

Post by DukeDawg » November 12th, 2018, 12:39 pm

Week 2 - 5500 today. Have to say it was a rough one. I felt "done" at about 1000 meters! Just wasnt feeling it I guess...

Time Meters Pace Watts Cal/Hr S/M
26:41.7 5,500m 2:25.6 113 690 21
5:08.5 1,100m 2:20.2 127 736 21
5:23.8 2,200m 2:27.1 110 677 21
5:23.9 3,300m 2:27.2 110 677 21
5:27.1 4,400m 2:28.6 106 666 21
5:18.4 5,500m 2:24.7 115 697 22

Dangerscouse
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Re: New user, needs advice.

Post by Dangerscouse » November 13th, 2018, 9:47 am

What plan are you following? I think some intervals may be beneficial for you if you're struggling from 1k as your form will suffer and possibly lead to injuries.

If you're doing 6k next, maybe break it up into 1.5k x 4 or 2k x 3 with one or two mins rest. Bite sized chunks will mentally feel easier for you too
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

Instagram: stuwenman

DukeDawg
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Re: New user, needs advice.

Post by DukeDawg » November 13th, 2018, 10:15 am

I am doing the Pete's Beginner Plan. So there are interval workouts as well in the plan. I think it was just an off day. Being out of shape I guess I should expect it to not be easy. I am not experiencing any pain after the workouts or the following day. Down 14 lbs as of this morning.

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