Training advice for runner new to erging?

[twcronin]

Hi all -- new member here!

I'm a 40 year old guy (180cm, 74 kg), with a good distance running (8 marathons 2:42-2:59 in the last 7 years) and also a little cycling background (a few triathlons, bike commuting, current FTP ~270W). Just got a concept 2 rower, and am interested in any advice / training suggestions. Erging will likely take a backseat to running in all seasons but the dead of winter, but I'm interested in spending 1-2 hours a week rowing year-round, split over a few sessions.

I used an erg about 10x back in 2020, then haven't rowed since then, until getting the erg this past weekend. Did a few just-row sessions last weekend, then watched a number of videos from dark horse rowing about form, and did some leg-only/hip-swing-only/arms-only drills today before a 30' row (7332m, 17 s/m). Those drills and videos felt super helpful, I was definitely pushing more than pulling today after the drills, and was faster even at a lower stroke rate than last weekend. Any other advice on drills / form tips / form advice videos to watch would be appreciated, as would be the perspective of any runners out there who also like to row! Training philosophy also feels somewhat different rowing than running, so I need to get a feel for that. It's fun to see paces comparable to a tempo run, but I also know from cycling that speed gains will be hard-won as time goes on because cubic power is a punishing master.

[Ombrax]

a 30' row (7332m, 17 s/m)

Welcome to the forum : )

I hesitate to mention this, because for a newbie your avg pace of 2:03 over 30 minutes was very good, and you did say that you've already watched some DH videos so you may well be aware of this, but just the same - you should consider upping your stroke rate to closer to 20 spm. 17 is pretty low and to get a 2:03 pace that means that you're applying some pretty good forces. Since most rowing is done at higher stroke rates anyway, you'll find it easier on your body for general workouts to be around 20-22 spm. Of course all bets are off for races and really hard interval workouts (where the stroke rates are much higher) but right now we're just talking basic workout.

Good Luck

[jamesg]

interested in spending 1-2 hours a week rowing year-round,

The C2 WODs (workout of the day) look good for that. They can be done at any rating, and are mostly intervals.

https://www.concept2.com/training/wod

[Rowan McSheen]

The erg is an excellent workout for the legs without the impact, especially as we get a little longer in the tooth. My routine for about 20 years now has been alternate running and rowing days.

You're way faster than me in both disciplines so I can't advise on training methodology but if you prefer a structured progressive approach the Beginners Pete Plan is a popular option. However, it lacks pace and stroke rate guidance, as do the C2 workouts of the day.

I like to pick at random from the bottom-, mid-, and top-tier workouts offered by the RowAlong channel on Youtube, which do come with guidance. It also has progressive plans and form guidance. Or if you're more into the longer low-intensity stuff look at the Eddie Fletcher marathon plan.

Given that in theory the erg is 60% legs I reckon that 10,000m on it equates to about 4 miles of running. I have found that a gentle go on the erg is great for flushing out aches and pains the day after a tough run or race.

[iain]

Given that in theory the erg is 60% legs I reckon that 10,000m on it equates to about 4 miles of running.

It may well be, but I am not sold on your reasoning. the distance on the erg is arbitarily set to approximate the distance that would be covered by a 4- with 4 180lb rowers each rowing as hard as the individual on the C2. The effort required to row is notr necessarily the same as to run the same distance. I have always assumed that for ultra distances a 60km row on a C2 is similar to running an FM, although relatively I believe that the distances will be closer at lower outputs and further at higher outputs due to the effort required to support your weight when rowing. SImilarly, there is a greater penalty for weight running over rowing on an erg.