How to improve in general

[rondolce]

I just started indoor rowing about five weeks ago as a way to maintain optimal cardiovascular condition, and now I'm finding myself getting drawn into the more competitive side of it. I'm finding that I can maintain a consistent rate of about 33 strokes per minute over 30 minutes and can row about 7,000 meters regularly (with the flywheel set at 10). I feel like I can go longer, and I know I should get stronger before I get faster but I wouldn't mind any help on how I can increase my speed. I'm a former marathon runner so my cardiovascular conditioning is good and I'm currently into martial arts so I have some decent strength. Any assistance would be appreciated.

[Bob S.]

Some data would help such as age, weight, gender, recent speed results. Note that 10 is an extremely high damper setting and that a 33 spm stroke rate is higher than normal for pieces 30 minutes and up, unless you are quite short or have short limbs. A more typical damper setting would be about 4, but damper setting alone does not say much. You really have to check the Drag Factor. For relatively long pieces like 30' and up, stroke rates are typically in the 20-25spm range, but for time trials the high 20s are reasonable.

Most important of all is to learn the most efficient technique. Rowing is not intuitive.

Bob S.

[Rob]

Early on, one of the best things you can do to improve your speed comes from technique improvements. I would watch these videos to help (and there's plenty more on youtube, particularly for on the water (OTW): rowingwithcalmwaters has some good ones. One of the keys is to think more about leg drive rather than pulling with the arms: another is to keep the back straight which if done correctly will eliminate most rowing injuries.
https://www.youtube.com/watch?v=zQ82RYIFLN8
https://www.youtube.com/watch?v=bC7Dauub-Hw

[Rob]

I hit the limit on number of urls posted in a message so here are some more good technique videos:
https://www.youtube.com/watch?v=iax91hM0aA8 - Some more in this series.
https://www.youtube.com/watch?v=eqVmMd7FdAA

[Rob]

To prevent injury and improve your technique you will want to bring the damper (flywheel) setting down: damper setting 101. I usually just set it somewhere around 3 or 4 but to get a feel for it you can find the drag factor. I would recommend sticking within the 110-130 range:

[Rob]

Some drag factor links (more than you will ever want to know):
http://board.crossfit.com/showthread.php?t=5310
http://www.c2forum.com/viewtopic.php?f=3&t=12829

[jamesg]

33 strokes per minute. 30 minutes, 7k, flywheel set at 10. increase speed. former marathon runner

Damper 10 could be risky and is too high to let you row well. It pushes you into a rushed, short stroke against a dead flywheel at high force, as the numbers show: you're pulling a 5 Watt stroke at 33, so 165 Watt. If this combination suits your height, age and sex, suggest you change nothing at all except the drag. 165W is certainly enough to keep you fit.

However there's no reason not to learn to row. Setting the damper at 3 and drag factor 110-130 will be the first step of many, and will let you pull a longer, quicker and more effective stroke without having to pull harder.

The C2 erg technique videos:
http://www.concept2.com/indoor-rowers/t ... que-videos
This is what rowing looks like:
https://www.youtube.com/watch?v=Pf84O5cTWY4
In many shots the camera is too close and at the wrong angle to show what he's doing and how, but we get a rough idea. There's also a better UT1 video.

[Cyclingman1]

Some data would help such as age, weight, gender, recent speed results.

And height. All of this data is needed, but I would like to know why the competitive desires? What about your experience or knowledge leads you that way? Where is your location? Is this a Xfit gym? Xfitters have a fixation on rowing at damper 10, which is pretty ridiculous. If you have survived getting hurt, you are one of the lucky ones. High drag with questionable technique is a good way to get hurt. So you, new rower, have to tell us much more about yourself and circumstances.

And lastly, I hope this is not another one and done poster. That does get old.

[rondolce]

So some more information is required. I'm male, 63 years old, 5'7" (1.7 m.), 154 lbs. (70 kg.). I've been doing this for a little over a month. I've done 5,000 meters in 21:25 and finished 6940 m. in 30 minutes. My best 2,000 m. 8:01, so I'm not particularly fast but I can maintain a good effort over a long stretch. My background is marathon running and various martial arts. I'm not particularly a Crossfit fan. Having learned to bring down the damper I tried it yesterday; I was in need of an easy day so it became a short steady state session. I'll play with it and the drag coefficient more.

[lindsayh]

So some more information is required. I'm male, 63 years old, 5'7" (1.7 m.), 154 lbs. (70 kg.). I've been doing this for a little over a month. I've done 5,000 meters in 21:25 and finished 6940 m. in 30 minutes. My best 2,000 m. 8:01, so I'm not particularly fast but I can maintain a good effort over a long stretch. My background is marathon running and various martial arts. I'm not particularly a Crossfit fan. Having learned to bring down the damper I tried it yesterday; I was in need of an easy day so it became a short steady state session. I'll play with it and the drag coefficient more.

Those numbers are pretty reasonable for the circumstances/demographic. I agree that technique is the thing here as fitness is ok and strength too from the sound of things. Size is very useful in this game so some limits apply. Maybe try a Pete Plan or Interactive Plan or the like. Or work on some intervals 250, 500, 1000m with 1 to 3 minutes rest x4-8 times depending. Have a look at rankings to get a feel for where you are travelling. Use a 2km TT to judge progress which will rapid initially then plateau a bit. Stick to a DF in the 110 to 140 range where you feel comfortable.

[rondolce]

Thanks for the assist.