Getting started on a regular exercise routine can be HARD. The first few weeks/months especially as you build/rebuild fitness.
pilotpaul wrote: ↑
Sat Jun 09, 2018 8:26 am
Visit the Concept 2 forums. Many folks in your similar situation will share advice on how they train. Focus on a slower stroke rate and stronger stroke. Keep your rate below 22 strokes/min and work on a long strong strokes that begins with the legs. Definitely download ERGDATA and sync the results with the free Concept2 log. Set easily attainable goals and keep improving. I think it's an awesome piece of equipment. Get a heartrate chest strap and wirelessly connect to the PM5. Good luck.
And adding on.... (lots of C2 experts here.... so I risk embarrassing myself... but) here is my advice:
Don't just get on the thing and row for calories. Ugh. Calories in/Calories out is so old school. No.. just because you burned 500 calories it DOES NOT MEAN you can have a milk shake. (No offense meant to other posters... just my opinion.)
Rather .... think of each session as race prep and occasionally, an actual race. Be in it to get better at it. Create workouts. Set goals. Improve your splits (500m pace) and personal bests on both interval and endurance workouts. (This is what works for me. YMMV)
Focus on form first. Watch the C2 beginner videos.
Next, focus on form and cadence.
Then, focus on form, cadence and power.
Finally, tie it all together: form, cadence, power, and endurance.
Slowly build your base. Don't go so hard or so often that you get injured. Rest and recover a day or two between harder workouts - until you have a good base, and muscles and joints are well acclimated to the motion. As you get in better shape, you get better at recovery as well and can workout more often. But go easy at first. So...maybe row a minimum of 2, but no more than 4 times a week at first, and increase meters per week by 1k or so until you get comfortable doing a total of 5k to 7k per workout every other day.
Alternate between interval training (to raise the anaerobic threshold) and longer endurance training, with progressively increasing numbers of sets, distances, and times. Interval training helps endurance performance as well. Example workouts:
5 to 10 sets of x 100m/250m/500m, with 30-45-60 seconds rest between sets. Row hard. Breath hard. Feel great after
1-2-3 sets x 750m/1000m Row not as hard. Congratulate yourself on going the distance
4 x 1000 meters with 3–4 minutes rest. Now you're talking.
4–5 x 5 minutes with 4 minutes rest. Similar to above.
5 x 4 minutes with 4 minutes rest. Did you get to 4 or 5k meters total?
http://www.concept2.com/indoor-rowers/t ... -threshold
Row 2k's occasionally at a hard pace to gauge your overall progress:
*500m warmup. easy. bring up the temps and lube the joints.
*short rest, get a drink, do some dynamic stretches
*2 x 100m hard. really get hearts and lungs prepped
*3 minutes rest. walk around. swing the arms. psych up.
*2000m at race pace. go for it!
*short rest on the rower
*500m cool down
*shower, take a nap
Standard race distance is 2k. If 2k takes > 12 or 13 minutes, you have more base laying work to do. That's a 3 minute split (split=500m). Re-evaluate form, cadence, power.
*If you can do 2k in under 10 minutes.... you're doing better (sub 2:30 split)
*If you can do 2k in under 9 minutes.... you're doing real good (sub 2:15 split)
*If you can do 2k in under 8 minutes.... now you are really generating some power over time (sub 2:00 split)
*When you can do 2k in under 7.5 minutes...OMG that is awesome.
Geoffrey Knight of GBR rowed a 7:40.4 in his early 80's.
http://www.concept2.com/indoor-rowers/r ... world/2000