Just started rowing, does anyone have any useful tips?
Yesterday I went to my first ever (recreational) rowing training. I’ve trained gymnastics before and sailed quite a bit.
It’s a 100+ year old club and the gym is pretty small, but the equipment is quite modern.
To keep the story short (there were quite some notable and funny events, but nothing to do with training itself), after I did some quick stretching and warming up, a friendly chap (could be a young trainer) helped me with the ergo and briefly tried to explain to me what all the numbers say.
So I spent most of my first training (probably 40-60' in total) on an ergo (Concept2 Dynamic, I think). Most of the time I had the setting on 3-4, but then lowered it to 2.
When I checked how many Watts I produced (per stroke, I suspect), I averaged at about 60 W and peaked at 200 W – which is comparable to 14-year old girls who train there regularly. The trainer(?) chuckled and told me that this is to be expected and that I obviously have more strength, but they simply have a much more efficient stroke technique, which I am yet to learn in the first place.
So, are there any rowers present who would be willing to share some of their wisdom?
I bought a used concept2 model D a couple of months ago. I try to exercise every other day. It's true that your technique and condition will improve vastly if you keep it up. My current training goal is to get to 2:00/500m average for a 1 hour workout. I'm nowhere there yet though ;) I'm trying to alternate between length and interval sessions, so length would be 45 min on 2:20 or less and interval would be 20 min (10 min <2:20, then alternating 2 min <2:10, 2 min < 2:00). You can adjust these goals as your technique and condition improves.
My advice is also to use a heart rate monitor as it really helped me to control the difficulty of the workouts.. And get a logcard to record your workouts!
Thanks for the feedback :D If I remember correctly Concept2 model D is the most wide-spread in the club’s gym. There are two dynamic ergos though, and the nice gentleman said I should first try the dynamic one, as it’s supposed to be more closer simulate rowing on water and is supposed to be easier on the back as well.
One thing I don’t quite get yet is how this split score works – is lower better or higher better? I was currently somewhere between 2:something and 3:something. I suppose lower is better, right?
I'm not familiair with the dynamic models! Sounds quite nice though :)
The split score denotes the time it takes to row 500m. So lower is faster!
Yesterday I took a closer look at the ergos and they are all Concept2 Model D.
The dynamic ones are just that, but on slides. So you that’s just an accessory, which is nice :)
Oh that looks really cool. Gonna see if I can buy a used one.
Are you still going strong?
Yeah, so far so good. Here and there some sore parts, but it’ll improve.
I now a more or less average at 2:35, so the improvements are quick.
Yesterday I was lucky and got shown how to properly use the equipment by a retired competitive female rower. That helped a lot!
Sounds great man! Keep it up :) how many times do you workout per week?
Twice per week for 90' (but can easily be stretched up to 180' if desired).
And you?
In the dynamic version both the seat and the foot rests move freelyand separately back and forward.
Ah, OK, so what is a good split score for a grown up man?
That sounds pretty cool. Honestly, I'd just ask the instructor about the average split times.
As I said before, you'll probably see improvements quite quickly, so I would just recommend adjusting your goals each workout. Try to keep it realistic and don't try to overtrain yourself. Hope you stay motivated and really fall in love with rowing!
Will do. Thanks for the tips! :D
Will do, that seems like a sensible suggestion.
... Aaaaaaand the muscle pain kicked in.
Yesterday it was the right knee, but got better already after some hours. Today I can feel my abs like I haven't in a long long time.
It really is great exercise!