Training Plan and Questions!

[CanadianEH]

Hi everyone, just bought my C2 rower yesterday!

Anyways, I am extremely new to the rowing community, and I am curious as to what results to expect from this machine. I have heard countless explanations of "aerobic" workout, however I have not heard anything about muscle building. I know it's not really meant for bulking up, but I can feel the "burn" in my muscles (mainly arm and shoulder) more than when working with free weights. (I had a personal trainer show me how to row correctly - just to make sure I'm doing everything ok)

My workout routine used to be:

5 days a week: 1 hour of free weight training. Various exercises. 45lb Dumbells.

Tuesday: Hockey

Friday and Sunday: Soccer

I realised that bulking up has slowed me down quite a bit on the soccer field, and I wanted to build lean muscle instead. (why I bought the C2 in the first place)

My workout routine now is:

Tuesday: Hockey
Friday & Sunday: Soccer

Daily:
7 or 8K rowing in the morning. (6k @ 28:22 - I'll get this down soon) with the resistance set at "10".

4K rowing at night - Time will vary, Just do it at a slower pace than the morning so I don't overdo things.


My arms are what end up getting tired out moreso than being out of breath.

I was just wondering what results I should be expecting from this workout. I'm not too concerned with my heart rate or anything like that - I'm moreso concerned with muscle and cardio strength and endurance.

Also, will I lose muscle strength by cutting out the weightlifing part?


Any info - even if it's criticism is helpful!

Thanks!

[Nosmo]

Most people row with the resistance at 3-5. You need to look at the Drag factor (which is under the "more options" button on the PM--or do a search on this forum). 110-140 would be a reasonable range.
If the drag is very high you will tend to over use your back and arms at the expense of your legs and will get less of a cardio workout. The resistance felt is determined by the speed of your pull, so you can get a lot of resistance with a fast drive even at low drag factors. However this does require decent technique.

If you can, video tape yourself rowing and post it on you tube so people on the forum can critique your technique.

I would vary the work outs on the erg. Some days do 12K all in the morning, some days do 5K faster. Without knowing more it is hard to comment much more on your erg workouts.

[nharrigan]

There are several training plans you can follow. The uk site has a better guide to training.

http://www.concept2.co.uk/guide/guide.php

There are some preset programs you can follow depending on your goals.
Good luck,

Neil

[badocter]

A lot of people mistake the damper as being analogous to weight on a barbell -- actually it is more like gearing on a bike. Imagine trying to do a hill climb in 10th gear (or whatever the highest gear you have is), and that is what you are essentially trying to do on the erg with damper at 10 -- very heavy at the catch, upper body overworked, pace is probably difficult to keep steady. The measure of "gearing" on the erg is the Drag Factor (DF).

For setting the damper, you really need to set the PM to show you the Drag Factor. As the erg fly wheel gets dirty or you make some modification (like adding a C-breeze), the damper setting required to achieve a specific drag factor will change, so you need to check it periodically. On a new erg without modification a damper setting of 10 probably gives you a DF of 200+, while a DF of 110-140 is considered normal (all of the PB's in my sig were rowed at DF between 120 and 135) On a new clean erg, DF 110-140 is usually in the range of 4-6 on the damper, but you still need to check. If the personal trainer had no problem with you rowing at a DF of 200+ or doesn't know what drag factor is, then I would be wary about the other advise they gave you on erg technique.

A lot of people including myself follow the Pete Plan
http://thepeteplan.wordpress.com/the-pete-plan/
there is more traffic on the UK forum than here
http://www.concept2.co.uk/forum/
the monthly challenges on CTC are a mad bit of fun
http://www.c2ctc.com/
the C-breeze really helps keep you cool:
http://www.ps-sport.net/CB_main.htm
and Rowpro gives you the ability to participate in live internet sessions and races with others
http://www.digitalrowing.com/

Good luck!

[Snail Space]

... but I can feel the "burn" in my muscles (mainly arm and shoulder) more than when working with free weights. (I had a personal trainer show me how to row correctly - just to make sure I'm doing everything ok)

I wouldn't assume that your personal trainer knows how to row properly; in fact, the info you give suggests otherwise. The legs are the main power source, and the arms should contribute a mere 20-25% of the total power consumption. The emphasis should be on developing a smooth rhythm (in both rowing stroke and breathing, rather than trying to lay down loads of power. Good rowers look as if they are hardly doing any work! [But they certainly are].

This and the UK (even better) sites are good sources of advice.

The UK Concept2 site has some good technique advice, including a technique video.

Good luck
Dave

[CanadianEH]

Haha, no the trainer did not tell me to set it at "10". He also told me to set it between 3 and 5.

I just set it at 10 because I don't want "just" the aerobic workout - I also want to build some lean muscle. I put it down to 7 though so that I don't have to take a break when doing 6k. I can maintain a steady pace when doing this.


badocter raises a really good point though, and now I understand what exactly I was doing.

I feel kinda stupid now, because I can pretty much get my muscle workout as well as my aerobic workout by setting the meter at 5, no? If I can row faster and longer, I should still be able to get the burn in my muscles as well as in my lungs, right?

[Nosmo]

If I can row faster and longer, I should still be able to get the burn in my muscles as well as in my lungs, right?

You should be able to get the muscle and lung burn at a setting of 1 or 2!

[badocter]

The erg does not work anaerobic power to the same extent as weight lifting. I do 3 hard erg sessions a week per the Pete Plan
http://thepeteplan.wordpress.com/the-pete-plan/
Speed intervals, Endurance intervals, Test piece. Instead of doing recovery rows the other days I do lifting sessions. Not everyone on this forum does lifting, but if you want to make progress you need to do 3 sessions a week. For strength training this is a good read:
http://forum.bodybuilding.com/showthread.php?t=998224