Anyone use a rowing machine
Discussion
Due to a cycling accident last March I had to give up weight training for a while. At the time I didn't know how long it would take for my fractured shoulder to heal completely so I wanted to do more rowing. It was reasonably painless pulling with my shoulder so rowing was ok at around 80% effort.
Back into my training a year and a half later and i'm now rowing less than I used to...which is a shame.
I'd like others that row to maybe give a log of their times/distances and i'll do the same. Hopefully I will then try a little harder when I row rather than save myself for the freeweights.
At the moment I row either 5k/21mins or 10k/42mins. Not quick but as I said I save myself for the rest of my workout. I have rowed at an average of <2mins/500mtrs for both distances and I want to get to those sort of times again without killing myself. I've never achieved the magcal 7 min/2k either. I think I managed around 7.20 but that was with my fractured shoulder.
So to summerise, can you please post your distance and time and maybe your lowest pull (mine was 1:15, again with the fractured shoulder). I'm sure when I get back to lifting heavy weights again i'll get down to 1:10, but I am quite short at 5'9".
If you do other gym work post that too. Might make me vary my workouts a bit more.
Any advice on rowing would be welcome. At the moment I row with the setting on 8 (not sure of the drag factor because it's an old Concept 2) because i'm stronger than I am fast, and at a stroke of 24-25.
I have posted on the concept2 website in the past but those guys are in a different league
I just wasn't improving at the same rate as them. Possibly because of the injury but more that likely because i'm lazy.
Happy training everyone!
Back into my training a year and a half later and i'm now rowing less than I used to...which is a shame.
I'd like others that row to maybe give a log of their times/distances and i'll do the same. Hopefully I will then try a little harder when I row rather than save myself for the freeweights.
At the moment I row either 5k/21mins or 10k/42mins. Not quick but as I said I save myself for the rest of my workout. I have rowed at an average of <2mins/500mtrs for both distances and I want to get to those sort of times again without killing myself. I've never achieved the magcal 7 min/2k either. I think I managed around 7.20 but that was with my fractured shoulder.
So to summerise, can you please post your distance and time and maybe your lowest pull (mine was 1:15, again with the fractured shoulder). I'm sure when I get back to lifting heavy weights again i'll get down to 1:10, but I am quite short at 5'9".
If you do other gym work post that too. Might make me vary my workouts a bit more.
Any advice on rowing would be welcome. At the moment I row with the setting on 8 (not sure of the drag factor because it's an old Concept 2) because i'm stronger than I am fast, and at a stroke of 24-25.
I have posted on the concept2 website in the past but those guys are in a different league
I just wasn't improving at the same rate as them. Possibly because of the injury but more that likely because i'm lazy.
Happy training everyone!
Hi Gary,
I did a session on a concept 2 today at the gym out of curiosity. I don't row very often, normally cycle on the road or use a cross trainer in the gym.
I did the 5k in 23min 10 seconds, I was trying ot get just below the 23 minutes but blew with about 550metres to go
I was using a 9 setting on the resistance nad keeping between 32 and 35 strokes.
I'm 5' 7 and have been told height makes a huge difference. I was also told that resistance 7 is equivalent to water reistnace, info came from someone who used to do Concept2 racing in the states.
It will be interesting to see how much I can improve over the coming months.
I did a session on a concept 2 today at the gym out of curiosity. I don't row very often, normally cycle on the road or use a cross trainer in the gym.
I did the 5k in 23min 10 seconds, I was trying ot get just below the 23 minutes but blew with about 550metres to go
I was using a 9 setting on the resistance nad keeping between 32 and 35 strokes. I'm 5' 7 and have been told height makes a huge difference. I was also told that resistance 7 is equivalent to water reistnace, info came from someone who used to do Concept2 racing in the states.
It will be interesting to see how much I can improve over the coming months.
Thanks for replying. I haven't been to the gym since I posted but I did have a game of squash tonight.
You could get you time down significantly if you lower your stroke but maintain your m/min time. I was given this advice which is why I can easily pull at less than 1:20/500 for the last 150 metres quite easily. Well I don't fall on the floor like my cousin does after a sprint finish
I should be training tomorrow and I will aim for <21 minutes for 5K. That works out at 2.06 average which will without doubt have me gasping for breath at the end. I tend to increase my speed as I go so I will try:-
0-1k 2.10/500m (4:20)
1-3k 2:05/500m (8:20)
3-4.85k 2:00/500m (7:24)
4.85-5k 1:35/500m (0:38)
Total (20:42)
I've never tried rowing to a schedule but i'll give it a go nonetheless (unless I forget to print this out in which case I will average 2.07 then go nuts at the end ). It's a shame my gym doesn't have the latest display (I thinks it's a PCM2) because the newer ones give a rolling average.
Try rowing at 25 strokes/min. It will seem strange at first and you may have to stop at the end of your stroke.....but this will make you use your legs more without you even realising it
But always finish the last 100m or so at your normal pace of 35.
Good luck with your next session!
You could get you time down significantly if you lower your stroke but maintain your m/min time. I was given this advice which is why I can easily pull at less than 1:20/500 for the last 150 metres quite easily. Well I don't fall on the floor like my cousin does after a sprint finish
I should be training tomorrow and I will aim for <21 minutes for 5K. That works out at 2.06 average which will without doubt have me gasping for breath at the end. I tend to increase my speed as I go so I will try:-
0-1k 2.10/500m (4:20)
1-3k 2:05/500m (8:20)
3-4.85k 2:00/500m (7:24)
4.85-5k 1:35/500m (0:38)
Total (20:42)
I've never tried rowing to a schedule but i'll give it a go nonetheless (unless I forget to print this out in which case I will average 2.07 then go nuts at the end
). It's a shame my gym doesn't have the latest display (I thinks it's a PCM2) because the newer ones give a rolling average. Try rowing at 25 strokes/min. It will seem strange at first and you may have to stop at the end of your stroke.....but this will make you use your legs more without you even realising it
But always finish the last 100m or so at your normal pace of 35.
Good luck with your next session!
Well it didn't go to plan. So much for training on Thursday. Having played squash til quite late the previous night, then scoffed everything I could fit in the oven, I decided i'd get back from work and chill out. I'd go on Friday instead. Friday comes, I fininsh work an hour later that I was supposed to - 2pm instead of 1pm- so again I made excuses and snacked again.
So this morning I had run out of excuses and decided i'd go for in on the rower. My plan to do 5k in less than 21 minutes wasn't an option. I went for 20 minutes out of pure quilt So I averaged 1:59/500 until the last few hundred metres then got down to 1:40/500. Not very quick but by then I was pretty tired. Not exhausted but I wanted to do a few weights after as well.
In the end I averaged around 1:57/500 and took 19:47.3
so I was pretty pleased.
Next time though I think i'll go back to a leisurely 10k. Another bonus was finding a newer Concept 2 with a PM3, one that gives a rolling average or projected time. I had it on average metres whch made all the difference.
Will keep you posted next time but I won't be going much faster than 2:10/500m over 10K.
So this morning I had run out of excuses and decided i'd go for in on the rower. My plan to do 5k in less than 21 minutes wasn't an option. I went for 20 minutes out of pure quilt
So I averaged 1:59/500 until the last few hundred metres then got down to 1:40/500. Not very quick but by then I was pretty tired. Not exhausted but I wanted to do a few weights after as well. In the end I averaged around 1:57/500 and took 19:47.3
so I was pretty pleased. Next time though I think i'll go back to a leisurely 10k. Another bonus was finding a newer Concept 2 with a PM3, one that gives a rolling average or projected time. I had it on average metres whch made all the difference.
Will keep you posted next time but I won't be going much faster than 2:10/500m over 10K.
Sounds like you are making good progress, keep it up
I try and keep as far away as possible from ergs now, I'd far rather cycle or swim. I bloody hate them after having rowed quite extensively at university and club level and being made to do endless hour sessions on them and competitive tests against other blokes some of which ended in me either blacking out or being sick.
My best for 2k is/was 6.23 (I'm 6'2'', but (was) quite skinny - I rowed lightweights), I seem to recall there was someone on PH who has done a 6.10 or similar, which is almost world-class.
Some of the blokes I trained with for the Blue Boat struggled to make that. Best for 1k was 3.05.
On normal (not competitive) longer training stuff I tried to keep as close to 1.45 as I could for 5k and 1.50 for 10k, but most of the longer steady state rowing was done in the boat.
Your stroke rate sounds ok, but maybe try and get it down to about 18-20 spm if you are doing steady state rowing for 5 or 10k - anything much higher and you are wasting energy whizzing up and down the slide and not making enough use of the legs which are the powerhouse in rowing.
I presume you've got good technique, it really is critical to keep a straight back (imagine a poker up your spine) and drive from the legs - that's where nearly all the power should come from, if you are yanking with the arms, that's being inefficient. Try and keep a ratio of 2:1 between time on the recovery and time on the stroke and when at the front of the machine ready to push, push evenly with the legs until flat (it's a hard squeeze rather than an explosion), then introduce a slight lean with the back and then pull the arms through to the stomach, then when sat at the back of the machine with the arms drawn in and leaning slightly back (5-10 degrees), the arms go out first, rock over from the hips keeping a straight back and take your time to glide up the slide rather than pulling yourself up with the feet. Try and keep your head up looking forward - angle the display up at your eye level. I cringe when I see some people getting a rowing machine at a gym and whizzing up and back nineteen to the dozen and yanking with their arms - they will f*ck up their back and some 'instructors' teach very bad technique.
Best of luck, it's a great way to stay fit.
I try and keep as far away as possible from ergs now, I'd far rather cycle or swim. I bloody hate them after having rowed quite extensively at university and club level and being made to do endless hour sessions on them and competitive tests against other blokes some of which ended in me either blacking out or being sick.
My best for 2k is/was 6.23 (I'm 6'2'', but (was) quite skinny - I rowed lightweights), I seem to recall there was someone on PH who has done a 6.10 or similar, which is almost world-class.
Some of the blokes I trained with for the Blue Boat struggled to make that. Best for 1k was 3.05. On normal (not competitive) longer training stuff I tried to keep as close to 1.45 as I could for 5k and 1.50 for 10k, but most of the longer steady state rowing was done in the boat.
Your stroke rate sounds ok, but maybe try and get it down to about 18-20 spm if you are doing steady state rowing for 5 or 10k - anything much higher and you are wasting energy whizzing up and down the slide and not making enough use of the legs which are the powerhouse in rowing.
I presume you've got good technique, it really is critical to keep a straight back (imagine a poker up your spine) and drive from the legs - that's where nearly all the power should come from, if you are yanking with the arms, that's being inefficient. Try and keep a ratio of 2:1 between time on the recovery and time on the stroke and when at the front of the machine ready to push, push evenly with the legs until flat (it's a hard squeeze rather than an explosion), then introduce a slight lean with the back and then pull the arms through to the stomach, then when sat at the back of the machine with the arms drawn in and leaning slightly back (5-10 degrees), the arms go out first, rock over from the hips keeping a straight back and take your time to glide up the slide rather than pulling yourself up with the feet. Try and keep your head up looking forward - angle the display up at your eye level.
I cringe when I see some people getting a rowing machine at a gym and whizzing up and back nineteen to the dozen and yanking with their arms - they will f*ck up their back and some 'instructors' teach very bad technique. Best of luck, it's a great way to stay fit.
Edited by Joe Letaxi on Sunday 22 October 01:31
JOe
Very impressive times. I've never pushed myself too hard because i'm worried about having a heart attack. Whenever I do any sport my heart rate reaches up to 200bpm but I don't actually feel that knackered. I wonder if I could go a bit too far one day. Normal heart rate is around 48 bpm but I was told by my doctor that my blood pressure is too high. Probably because of my poor diet.
So for now I will cut down on junk food and row at 80-90% until my blood pressure is normal. True to my word I took it easy yesterday. 5K in about 22 minutes, but I wanted to spend a while on my abs.
I find it incredible that people like yourself can row at that rate for such a long time. Do you row at an even pace or increase your speed as you go?
I used to row at 20spm but the other day it was around 27 (oops). It's my breathing that gets me when I try to row slower. A bit like running and trying to breath every second step, it takes a while to get used to it.
Thanks for the advice. My technique is not that good but you are right that instructors haven't got any idea (most anyway) which is why everyone rows at 40 spm and don't use their legs as much as they should. When I was working away from home earlier in the year, I did some rowing in the hotel before playing squash. Just a quick 8min 2K as a warm up. The instructor in there fancied himself as a prolific rower and came over a few times. He wondered why I was rowing with the setting on 10 (rightly so I guess, but it was only a quick 2K) and whether my legs were hurting.
I suppose at the rate you rowed your legs did hurt but so far i've only ever suffered from lack of air and never my muscles hurting.
Btw, what's your lowest pull? And what times do you reckon you'd get these days?
I'll be moving next year into my buy-to-let. It's got enough room for a rowing machine I think that's the only way i'd make significant progress, to maybe row every day.
Thanks again for your comments. I'm surprised more PH members don't use an erg!
Very impressive times. I've never pushed myself too hard because i'm worried about having a heart attack. Whenever I do any sport my heart rate reaches up to 200bpm but I don't actually feel that knackered. I wonder if I could go a bit too far one day. Normal heart rate is around 48 bpm but I was told by my doctor that my blood pressure is too high. Probably because of my poor diet.
So for now I will cut down on junk food and row at 80-90% until my blood pressure is normal. True to my word I took it easy yesterday. 5K in about 22 minutes, but I wanted to spend a while on my abs.
I find it incredible that people like yourself can row at that rate for such a long time. Do you row at an even pace or increase your speed as you go?
I used to row at 20spm but the other day it was around 27 (oops). It's my breathing that gets me when I try to row slower. A bit like running and trying to breath every second step, it takes a while to get used to it.
Thanks for the advice. My technique is not that good but you are right that instructors haven't got any idea (most anyway) which is why everyone rows at 40 spm and don't use their legs as much as they should. When I was working away from home earlier in the year, I did some rowing in the hotel before playing squash. Just a quick 8min 2K as a warm up. The instructor in there fancied himself as a prolific rower and came over a few times. He wondered why I was rowing with the setting on 10 (rightly so I guess, but it was only a quick 2K) and whether my legs were hurting.
I suppose at the rate you rowed your legs did hurt but so far i've only ever suffered from lack of air and never my muscles hurting.
Btw, what's your lowest pull? And what times do you reckon you'd get these days?
I'll be moving next year into my buy-to-let. It's got enough room for a rowing machine
I think that's the only way i'd make significant progress, to maybe row every day. Thanks again for your comments. I'm surprised more PH members don't use an erg!
FrenchTVR said:
Hi Gary,
I did a session on a concept 2 today at the gym out of curiosity. I don't row very often, normally cycle on the road or use a cross trainer in the gym.
I did the 5k in 23min 10 seconds, I was trying ot get just below the 23 minutes but blew with about 550metres to go I was using a 9 setting on the resistance nad keeping between 32 and 35 strokes.
I'm 5' 7 and have been told height makes a huge difference. I was also told that resistance 7 is equivalent to water reistnace, info came from someone who used to do Concept2 racing in the states.
It will be interesting to see how much I can improve over the coming months.
I did a session on a concept 2 today at the gym out of curiosity. I don't row very often, normally cycle on the road or use a cross trainer in the gym.
I did the 5k in 23min 10 seconds, I was trying ot get just below the 23 minutes but blew with about 550metres to go
I was using a 9 setting on the resistance nad keeping between 32 and 35 strokes. I'm 5' 7 and have been told height makes a huge difference. I was also told that resistance 7 is equivalent to water reistnace, info came from someone who used to do Concept2 racing in the states.
It will be interesting to see how much I can improve over the coming months.
Have you had another go? Check out JOes advice (and times). All very encouraging
Joe's advice is some good advice. The body works best when it gets into a rhythm. So try and get your rating down to 18-20 and concentrate on each 'stroke'. If you are going for longer distances and going for good times get yourself pulling a 'comfortable' (one that you think is the maximum you could maintain over the distance you are covering) time and stroke rating and if you fancy it go for it at the end.
You are certainly pulling some impressive figures. Get yourself down to a rowing club if you fancy some instruction and a wee blast up a river. Personally, the training eventually bored me senseless and I now prefer watching paint dry.
You are certainly pulling some impressive figures. Get yourself down to a rowing club if you fancy some instruction and a wee blast up a river. Personally, the training eventually bored me senseless and I now prefer watching paint dry.
Edited by Ricardo G on Monday 23 October 21:09
satch said:
get the flywheel spinning, otherwise you're working against the machine and push into your heels on the drive not your toes - the line of force is along the thigh muscles then not up your shins.
good luck - do a graph of times versus distance perhaps and track your progress?
good luck - do a graph of times versus distance perhaps and track your progress?
That's a good point about the heels rather than the toes. There should be a nice distinct 'rrrrrrrrrrrrrrrrrrrrrrummmmmmmmmmmmmmmmm' from the fan through your stroke and then a pause as you drift forward again on the recovery. If you are enjoying the machine, as has also been said, get down the local rowing club, they really will cater for all and doing the real thing is a lot more enjoyable than the erg.
M400 - my days of sub 6.30 are well in the past I'm afraid, I was 20 and had been doing competitive swimming and athletics since the age of 7, so was pretty fit. Sadly a post-university job in the City and a two hour daily commute meant that I didn't do as much exercise as I should have done for 7 years and I put on a bit of weight too.
I doubt if I'd get under 7.45 for 2k now, though I haven't sat on an erg for about three years. I'm trying to get fitter for swimming now (hope to make a comeback to masters swimming down the line), but really only do pool work and have recently started weights. I bloody hate the rowing machine and would far rather work on fitness in the pool to be honest as its more effective for me losing the beergut. 
Edited by Joe Letaxi on Tuesday 24th October 01:32
M400, it sounds like you are fundamentally not far off, and holding the 2 min split for 5km or even 10km is a very good effort. As Joe points out, technique is the single biggest way to save yourself some time and energy, and get under that magical 7 min barrier.
Following on from the points others have noted, the leg drive is all about getting to full extension quickly, think of it as driving the knees down, and then at the end of the pull with the arms, get your hands back away from your body very quickly. Then slow down and relax on the slide, don't go clattering up to the front of the slide. As for the resistance, level 7 is most akin to water, and often favoured by rowers.
At uni I was much fitter than now and could pull 6:31 (I bow to Joe's 6:21), and could do about 8250m in 30 mins. Nowadays I can still pull somewhere between 6:40 and 6:45 for 2km, but fail more often than not due to excess pies and going off too quickly.
Keep it up when you can, it's a good calorie burner, and really works the body without putting it under too much stress.
Following on from the points others have noted, the leg drive is all about getting to full extension quickly, think of it as driving the knees down, and then at the end of the pull with the arms, get your hands back away from your body very quickly. Then slow down and relax on the slide, don't go clattering up to the front of the slide. As for the resistance, level 7 is most akin to water, and often favoured by rowers.
At uni I was much fitter than now and could pull 6:31 (I bow to Joe's 6:21), and could do about 8250m in 30 mins. Nowadays I can still pull somewhere between 6:40 and 6:45 for 2km, but fail more often than not due to excess pies and going off too quickly.
Keep it up when you can, it's a good calorie burner, and really works the body without putting it under too much stress.
Joe, Ricardo, Satch and JPJ.... thanks for all your advice and experiences. I'm 33 now and still have ambitions of one day being stronger than ever .For this reason I probably won't ever make huge improvements with my rowing, but at the same time it will mean I will never get bored of it like most of you have.
Whenever I train with someone I tend to get to the gym an hour before my partner(s) to do a 10k row or 5k if I get there 1/2 an hour earlier. They all find it boring but I find the time goes fairly quickly because i'm constantly trying to keep to a target. What that target is depends on how I feel when I start
The reason they are bored is because they don't have a target. I suppose anything without a target seems pointless, not only sport but everything. If you don't have aspirations to buy expensive things, work is boring. If you do then work is all of a sudden interesting since you will gain something for the hard work you put in.
If I can get down to 19 minutes for 5k I will be quite content.... but when I eventually buy a Concept 2 I will hopefully achieve <7 mins for 2K. As for getting bored, I doubt it. I really enjoy bike riding (even though I broke my shoulder in an accident)and probably always will.
Besides I need to work out harder than most because of my diet
At the moment I tend to pull at roughly the same speed as the recovery stroke. It sounds as though I should pull harder and then slow down on recovery. When I use to row at 20spm (just to practice) I stopped at the end of the recovery stroke (or whatever it's called) for a moment because otherwise it was impossible. Is this a better technique than even stroke forwards and backwards? Also would setting the erg to 7 instead of 8 make low strokes more possible since it will keep spinning for longer?
Should be going to the gym tomorrow. Will post the results but won't be going too mad (or for very long) since i'm going with a colleague that finds rowing "boring"
Thanks again guys!
Whenever I train with someone I tend to get to the gym an hour before my partner(s) to do a 10k row or 5k if I get there 1/2 an hour earlier. They all find it boring but I find the time goes fairly quickly because i'm constantly trying to keep to a target. What that target is depends on how I feel when I start
The reason they are bored is because they don't have a target. I suppose anything without a target seems pointless, not only sport but everything. If you don't have aspirations to buy expensive things, work is boring. If you do then work is all of a sudden interesting since you will gain something for the hard work you put in.
If I can get down to 19 minutes for 5k I will be quite content.... but when I eventually buy a Concept 2 I will hopefully achieve <7 mins for 2K. As for getting bored, I doubt it. I really enjoy bike riding (even though I broke my shoulder in an accident)and probably always will.
Besides I need to work out harder than most because of my diet
At the moment I tend to pull at roughly the same speed as the recovery stroke. It sounds as though I should pull harder and then slow down on recovery. When I use to row at 20spm (just to practice) I stopped at the end of the recovery stroke (or whatever it's called) for a moment because otherwise it was impossible. Is this a better technique than even stroke forwards and backwards? Also would setting the erg to 7 instead of 8 make low strokes more possible since it will keep spinning for longer?
Should be going to the gym tomorrow. Will post the results but won't be going too mad (or for very long) since i'm going with a colleague that finds rowing "boring"
Thanks again guys!
Sorry to be late to this thread ...
When I used to row (very) seriously our standard test was 20 minutes, with a target of 6,000m. This means holding (on average) 1min 40sec 500m splits for the whole 20 minutes - this is very hard.
We did this once a week (along with 9 other non-ergo training sessions each week).
If you can do that (and I'll own up I never did, got close, but never quite there) then I think you will find you are very fit indeed.
When I used to row (very) seriously our standard test was 20 minutes, with a target of 6,000m. This means holding (on average) 1min 40sec 500m splits for the whole 20 minutes - this is very hard.
We did this once a week (along with 9 other non-ergo training sessions each week).
If you can do that (and I'll own up I never did, got close, but never quite there) then I think you will find you are very fit indeed.
Sorry, not been about on here a lot, I've tried to take in what has been posted and have been aiming for a better "stroke" and to keep my rate down to between 20 and 24 SPM, with the time at or below the 2min/500 mtrs. I was shocked initially at how difficult it was but I have been persevering, I'm still nowhere near the level as you guys, but my fitness and recovery times are definitely improving.
A lot of the stroke/technique seems to be down ot the rest/retunr period at the full extension point, otherwise I seem to be pulling a light follow on stroke and the time goes back up.
I am enjoying it more than just pounding away with a high stroke rate. It actually kind of suits my build in that it's a sort of power event, just got to build up the air supply situation
I'll try to make a not of a 2k 5k time next week and post it up.
A lot of the stroke/technique seems to be down ot the rest/retunr period at the full extension point, otherwise I seem to be pulling a light follow on stroke and the time goes back up.
I am enjoying it more than just pounding away with a high stroke rate. It actually kind of suits my build in that it's a sort of power event, just got to build up the air supply situation
I'll try to make a not of a 2k 5k time next week and post it up.
satch said:
I've always found that the key to good rowing, like any excercise is technique.
I always preach technique first, speed and power second.
rowing is about efficiency and if you're blessed with long limbs then great, but most of us, including me aren't.
best advice, keep the chain as flat as you can. physically push the bar/chain away from you athe end of the stroke, so the chain is ahead of your knees before your knees bend. make sure the chain doeasn't have to lift over the knees . push into the heels, not the toes and get the wheel spinning.
8 mins for 2k is ap retty good benchmark.
I always preach technique first, speed and power second.
rowing is about efficiency and if you're blessed with long limbs then great, but most of us, including me aren't.
best advice, keep the chain as flat as you can. physically push the bar/chain away from you athe end of the stroke, so the chain is ahead of your knees before your knees bend. make sure the chain doeasn't have to lift over the knees . push into the heels, not the toes and get the wheel spinning.
8 mins for 2k is ap retty good benchmark.
I do just under that for a 2K... though foot injury at the moment has prevented me from training and driving me mad!
I have to agree about the technique.
When I'm down the gym I am constantly amazed by the lack of technique shown by most people on the erg and more disturbingly the fact that the gym instructors dont seem to care!
The best piece of advice my boyfiend (a serious rower, ie under 6 mins for 2k) has taught me is that it should hurt your legs twice as much as your arms.. and if it doesnt you arent pulling with your lower half enough.
If you do it properly it's the best exercise you can do... if not, it's the most frustrating coz you're knackered after 500 m!
Not surprisingly I have been rowing at quite a slow pace recently. 5K in about 21 minutes or 10k in 43.
After taking on board some advice from a couple of you, I tried pushing with my heals (until now always used toes) last week but the next day my quads were killing me. And I wasn't rowing any faster than normal.
Next time I adjusted the position that my heals sits inside the strap and pushing with my heal was all of a sudden very natural. Thanks.
Out of curiosity, what's your lowest pull. I think mine is around 1:15/500M but i've noticed I normally finish my 5k sessions with a 1:20/500M for the last 100M. Maybe my technique has improved even though my leg, arm and back strength is quite a bit down since my accident.
I've noticed that rowing seems a little bit easier now i'm training my abs more. As I said, I don't expect to be knocking 5 seconds off every session but at the same time I'm sure I could post an improved time if I really went fo it. One of the problems is I row on my own 99% of the time. There is rarely anyone else rowing at the same time to spur me on.
Those of you that rowed at a high level, did it make any difference if you rowed alone or with a frined/opponent?
After taking on board some advice from a couple of you, I tried pushing with my heals (until now always used toes) last week but the next day my quads were killing me. And I wasn't rowing any faster than normal.
Next time I adjusted the position that my heals sits inside the strap and pushing with my heal was all of a sudden very natural. Thanks.
Out of curiosity, what's your lowest pull. I think mine is around 1:15/500M but i've noticed I normally finish my 5k sessions with a 1:20/500M for the last 100M. Maybe my technique has improved even though my leg, arm and back strength is quite a bit down since my accident.
I've noticed that rowing seems a little bit easier now i'm training my abs more. As I said, I don't expect to be knocking 5 seconds off every session but at the same time I'm sure I could post an improved time if I really went fo it. One of the problems is I row on my own 99% of the time. There is rarely anyone else rowing at the same time to spur me on.
Those of you that rowed at a high level, did it make any difference if you rowed alone or with a frined/opponent?
M400 NBL said:
Those of you that rowed at a high level, did it make any difference if you rowed alone or with a frined/opponent?
It makes a huge difference. When there are eight of you "rowing" side by side and you can see the scores of the guys either side it does provide some, err, incentive. Also the fact that you are competing for a seat in the boat adds a certain edge.
Regarding technique, some good points have been made, I'd perhaps add first that you need to remember you aren't actually rowing a boat and there is no need to dip the hands at the and of the stroke - the handle should move in a straight line; and second that when driving with the legs your shoulders need to be leading your hips - ie you are leaning back at least a little, otherwise you see the classic gym rowing action: bum shoots back, back rocks over, arms bend.
M400 NBL said:
Out of curiosity, what's your lowest pull.
Those of you that rowed at a high level, did it make any difference if you rowed alone or with a frined/opponent?
My lowest (when I was at school) was 1.13. No idea what it would be now.
I much prefer rowing next to others on the erg - you get into the same rhythm, it's easier to concentrate and not get distracted by others, and you have the competition of seeing what the guy next to you is pulling on each stroke. Having said that, it still fills me with dread thinking of the sessions we did at school...I threw up during a 25 min piece, and was roundly bollocked by the coach who made me carry on. Ah, those were the days...
Hi guys,
sounds like we have some good rowers on this site, my Favorite sessions is as follows:
1x 2000 m 2.00/500m
2x 1000m 1.55/500m or just under
4x 500m 1.48/500m or just under
8x 250m 1.40/500m and just hang on!!!!
thats 1 min rest after each block. should bring your distance times down.
Cheers Rob
2000m 6.23sec
42,164m 2h.48m
sounds like we have some good rowers on this site, my Favorite sessions is as follows:
1x 2000 m 2.00/500m
2x 1000m 1.55/500m or just under
4x 500m 1.48/500m or just under
8x 250m 1.40/500m and just hang on!!!!
thats 1 min rest after each block. should bring your distance times down.
Cheers Rob
2000m 6.23sec
42,164m 2h.48m
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