Concept2 weightloss program

[Kiwi_Rower]

In another post, Citroen (thanks btw!) posted the following link :

Try the Concept2 weightloss program: http://www.concept2.co.uk/weightloss/interactive.php
[Note: 1 stone == 14lb; so, for example, if you weigh 216lb that's 15st 6lb or 98.2Kg]

My question is how to read the workouts they give you...
Week Session 1 Session 2 Session 3 Session 4 Session 5 Session 6
Week 1 2 x 13' UT1 2 x 14' UT1 2 x 15' UT1 2 x 13' UT1 2 x 14' UT1 2 x 15' UT1
Week 2 2 x 22' UT1 3 x 15' UT1 4 x 13' UT1 2 x 22' UT1 3 x 15' UT1 4 x 13' UT1

I can see its 2 reps of something... 13 minutes each? How long would you rest in between for? My stroke rate is 30-32spm even when I try to relax and take my time, my stroke rate remains the same but the /500m goes up, should i just not use straps or is there likely a problem with my technique?

Also, since it starts at UT1 20-24SPM and I don't make the metres in a day I need for the holiday challenge using this program, would I then row the extra metres I would need after a short rest, or during a 2nd session later in the day?

[Stonewaly]

I'm following a similar program (6 weeks done, 6 to go).

Re: the amount of rest between intervals. The notes below the workout scheudle on the Interactive Program state you should rest until your heartrate returns to warm-up level (2x resting rate). So, if your resting rate is 60 you would begin the next interval once your HR drops to 120. That's turned out to be a tad too quick for me, so I've chosen to rest for set times rather than basing it on HR. For UT1 work I usually rest 3m30s btw intervals, and for AT work the rest is btw 3-4m depending on the length of the intervals (3m btw 6m intervals, 4m btw 10m intervals, varies in between).

Re: attaining the outlined stroke rate. Try to slow down significantly on the recovery but maintain the same (or greater) force on the drive. This should have the effect of lowering your stroke rate without compromising too much (or at all) in terms of 500m pace. Let your arms head back toward the flywheel more slowly after the finish, and also slow down the speed of the seat moving back toward the front of the erg.

Re: the holiday challenge. If you can do it (i.e., not too tired and have the time), I'd recommend rowing any extra meters after a short rest. It can only help w/ your program goal, and could save you the time of an extra shower later in the day!

[Bob S.]

Also, since it starts at UT1 20-24SPM and I don't make the metres in a day I need for the holiday challenge using this program, would I then row the extra metres I would need after a short rest, or during a 2nd session later in the day?

Do you do enough warmup and cool down? Do you count the wu and cd meters toward the challenge? You should be doing at least 10' of each for each session and the distance completed in doing them is certainly valid for the challenge. How short a rest? A cool down should be started as soon as possible after the end of the piece. Ideally, there would be no break at the end of the piece, just a gradual easing off from the workout rate and pace to an easy paddle pressure. On the erg, however, the usual procedure is to take a very short break to reset the monitor for a specific cool down time.

Bob S.

[Kiwi_Rower]

I usually just call the walk to the gym a warmup it's 5 mins walk from my house, or 12 mins walk from work... my entire row is usually only a max of 28 mins right now. But this brings up another question I had.. if you stop and start on the erg on "just row" should you make separate entries into your concept2 log? I admit I was kinda surprised the first time I did a 5000m from the program menu and the time kept going when I stopped for some gatorade Up until then I had just been doing just row and not going for ranked pieces, and if I stopped for water the timer also stopped.

[Citroen]

if you stop and start on the erg on "just row" should you make separate entries into your concept2 log?

The PM3 counts it as a single session. So log it as a single session. With "just row" the clock stops six seconds after you stop rowing. The PM3 shuts down after 4mins of inactivity.

[MomofJBN]

Here's my take on the situation: if you are just rowing for yourself, then the Just Row clock is fine. If you are doing a piece that you want to rank, then use the program menu so that you have the continuous clock.

It was painful for me the first time I realized how that worked, too.