Anyone here rowing on a concept 2??



  • need traininbg tips / swap training tips ideas etc....?



  • I believe that's what they used to stock at the local gym. I always used to train a mix of time and distance as follows:

    Determine your capabilities in terms of metres/minute which you can hold for 10 minutes at a time (we'll call it X - I think mine was about 200m per minute but that's my hazy memory of 2 years ago). Get up to X from a standing start and hold onto that speed for 3 minutes. At the next top of the minute go flat out for 1km and then drop to a cruise (around 60% of 😵 for a minute, at which point you get back up to X. Now hold onto X for 4 minutes and do another sprint/drop/regain. Then 5 minutes etc.

    The main thing for me about the rower (besides trying to build up cv) was isolating the muscles - a mate of mine rowed for UQ and after watching me try to pull everything through the stroke at once, made me extend the legs, THEN pull with the arms which makes sure they operate separately. And making sure the back is straight and abs are tight and all that. He said if I wasn't going to actually row that doing it that way makes good fitness training.



  • yeah NTA, legs extend, arms in, arm out, legs back sort of thing (if that makes sense, 4 individual motions sort of.

    have been getting PB times by rowing at a decent clip, then every 250 metres (approx minute), going flat out for 6 strokes, then 'gliding' through to the next 250 'sprint'.  Did that over 10k, and knocked a minute of my best time.

    have to do all sorts of shit like that to keep the mind active when rowing, along with watching back episodes of Blackadder and other movies!!



  • Was told about Martin Johnson's training on the rowing machine, 900m in 3 mins with a break of a min or 2? doing 8 of these. Not sure how true it was, but had a long reach on the bugger.

    Remember doing 2500-3000m in 10 mins and was completly farked at the end of it.



  • I used to row in the gym a lot, always on a concept 2, used to do 2000m as a warm up for a gym session.  I can safely say nothing in the world has made me as shattered as falling off a rowing machine after a 2000m sprint.

    Used to row 2000m in an average of about 7mins or so.  Never got under the 7min barrier which always annoyed me.  The technique is crucial, as its all timing.  Key is to maintain a consistant time for 500m - anything around the 1min 45s for 500m is good

    My tip is to go from a row straight onto a bike, it really challenges your legs without the pain of running.  If you can row 2K as high an intensity as you can, and then jump straight onto a 20K ride - with rpm being more important than uphill shit that will get you seriously fit in no time.

    As for simple rowing tips, interval training on a rowing machine hurts like hell and is seriously good for your cardiovascular / anaerobic fitness, because so many muscles are working.  Sets of 200m sprint, then 20 second break.  10 times works, but if you can do more, do more.

    I haven't been on a rowing machine seriously for a couple of years since my back spasmed in the middle of a 2000m and I fell onto my side between 2 machines and couldn't move, was very embarrassing.  Might have a go at getting back on one myself actually Bart, you may just have planted a seed.



  • I am almost up to the 5 million metre mark - bought one a couple of years ago, and do around 50,000 a week on average when full on, otherwise just a couple of long slow rows a week.

    You are right though, nothing harder than rowing hard out and falling off the machine at the end.  Heart rate 180 and unable to walk!!

    Not into the sprints so much at the moment, but 5000 and above, giving yourself at least a 15 minute workout!  18 minutes if you go hard out at that distance!!

    concept2.com has a facility to log your rows, which is brilliant, as you can follow your progress.

    This morning thought I had set a PB for 6000m, but was a bastard 5 seconds out, could have got it if I had checked what it was before I rowed, but thought I would be pissing in.  Spewing, row for all that time and miss by 5 farking seconds - 30 metres or so!!



  • ok, am now a little embarrassed about my times!  Really wanted to buy one myself but having moved to a new flat I have nowhere to put it.Â



  • my best for 5000 if 17:57 or so.

    Once you get hooked into rowing, i hard to stop!!  Especially if you buy a rower - mine cost 2900 Kiwi Pesos or there abouts, best money I ever spent - worth more than my car!!



  • i hate rowing, makes me want to cryÂ

    im 5'11'' and 205lb with short thick legs

    havent done any rowing for 8 years, maybe i'll try it again



  • baboon, I am 5 11, 107kg (240 odd punds??), and the hookers body to match, and love it.  I have always rowed at a ten setting though, and have only just read that you should be down around the 3 mark to get decent times.  And then read that hard setting are more suited to weight lifters and the like - the like being frontrowers I expect.  Blokes that are all power and little technique they reckon!!

    anyway get stuck in and enjoy it.



  • I always used 10 as well. Didn't see the point in any of the other settings. Nothing wrong with being that sort of size baboon - as Bart says: get stuck in.

    107kg = 235.4lbs

    I'm about 264 at the mo



  • I was up to about 120 not so long ago too NTA, doens't feel to bloody nice!  in 4 nothces on the belt now though, so all going well!!



  • Was ready to go yesterday, but there are only two rowers in my gym! it's a huge gym too with a million machines and treadmills (and other stuff I dont use), but only 2 rowers and they were taken. So I ran abit and did some bicycle. Anyone tried that climber thingy: skinny upright thing with place for hands and feet, the motion is like a vertical version of a baby crawling.



  • Rowing is great work Bartman, both for aerobic and, if done at high intensity at great speed, anaerobic fitness. Just be very careful of your lower back. You sound like you've been doing it for a long time, so you know how to do it safely.  As somebody who has ruined his lower back through years of heavy barbell squatting, I can tell you that the last thing you want is a herniated disk, which is easy to do when sitting in a rowing position and doing intense exercise.

    Needless to say, my rowing days are over.

    But if you want to spice it up, try doing intervals. Intervals consist of one minute of high intensity rowing at a speed that is near the high end of your range, followed by 30 seconds of rest. Then repeat. If you find that easy to manage, make it 2 minutes of high intensity rowing followed by 30 seconds rest.

    The problem with any endurance aerobic activity is that it's freaking boring as hell. And, according to recent exercise research, the benefits of interval-style training in weight loss, muscle gain and even aerobic capacity are actually greater.

    Spending an hour or more on a step machine, eliptical trainer or rowing machine never really added much to my overall fitness.

    Be careful out there.



  • yeah D, gets real oring, so if doing a long slow train, I park myself in fornt of TV and watch a rugby game.

    Interval training, yeah, knocks the hell out of you, and good, will start doing some more variations.

    AS for back, had a protruding disc thing years ago from rugby, but came right, and have been ding back exercises ever since, and always when i come off the rower.  Straight back the key children!!



  • Good thread this.

    Have been sticking to the X-trainer and bike at the gym the past couple of months.

    Will jump on the rower tonight.

    Just get stuck in and go for it! Will have a blast at 2000m tonight and post my (embarrasing) time...if it ain't too shite... 😁



  • I hate those X-trainer things. The movement is bloody weird and because I'm a fat unco bastard I can never take more than a minute on the damn thing!



  • I'm trying to get a group of school kids to row 8 million metres in three months on Concepts 2 to raise money for a decent playing surface for school in Africa. It is even harder work than doing it all myself. Some of them have really taken to idea but others are lazy. I injured my back a couple of months ago but I've found that rowing eases the pain.

    I row about 15,000 metres a week. I either do 1,000 sprints or 5,000 seeing how quickly I can do the last 500. My best time for 5,000 is 20:12, much slower than Bart''s. It beats running in the rain.



  • that is not bad  Sparky - I reckon any thing averaging 2:00 / 500m is pretty good for the longer distances.  That is sort of my 'stock' rowing speed.  Anything faster is 'bonus' slower, and I am being lazy!!



  • [quote name='Nick the Aussie']
    I hate those X-trainer things. The movement is bloody weird and because I'm a fat unco bastard I can never take more than a minute on the damn thing!
    [/quote]

    Keep at it big lad. Get stuck in. The old cross-trainer is great, no impact and good for the legs. Also warms up the shoulders if you are going to lift weights afterwards.

    I do need to take at least a day a week off from the cross-trainer, otherwise I get pains in my lower back, not sure why....

    Bart - 2:00 per 500m for any distance of 2000m+ is bloody good for a non-specialist rower...



  • I was in a gym this afternoon with a guy who is a GB runner. I'm 90 Kg, he must be at least two thirds of that. I did 5,000 metres at 2:10 per 500m pace mostly, final time just over 22 minutes. He was pulling 1:42!!!!

    I felt like a fat useless bastard at the end.



  • jaysus - he was at 1:42 for the 5000, that's good going!

    Talking to a mate of a mate of Rob Wadell's.  Rob was 100kg (around) when he set his erg world record, which has since been beaten.

    He is now about 120 since taking up yachting, and reckons with the extra power he wouild kill the record, but doesn't get enough time to train for it.  that extra power would be lethal!



  • Yep, he ended up doing 5000 metres in 17:35 or something like that. The  number of strokes a minute he could do and his economy of effort were awesome. He must have a very high power to weight ratio.



  • I've just been looking up all the records.

    [url="http://www.concept2.com/05/training/competition/records_all.asp"]http://www.concept2.com/05/training/com ... ds_all.asp[/url]

    Rob Waddell's record was 2000 metres in 5.38.3 in 1999., it was beaten by the German Matthias Siejkowski who got 5.37.0 in 2002.

    New Zealand still holds the woman's record for 2k. Georgina Evers-Swindell got 6.28.2 in 2002.



  • [quote name='Irish Richard']
    I do need to take at least a day a week off from the cross-trainer, otherwise I get pains in my lower back, not sure why....
    [/quote]

    Core muscles - because your arms and legs are all over the joint you need to keep an upright torso and you might find you're leaning forward slightly on the machine (some of them do), and trying to pull your shoulders back to a vertical body position, thus your lower back is always tense. Try keeping your abs tight during the exercise and it might improve. Otherwise try gripping a higher or lower position with your hands.



  • Bart , thats a great time for 5000. Afew years and kg's ago , i got a bit addicted to the rowing machine and my best was 18.57 and that was absolutetly flat out.
    I use to do 5000 on rower, 20 minutes on bike level6 then another 5000 on rower(always L 10).

    Fuck i would kill for the motivation to start doing that again.



  • [quote]Core muscles - because your arms and legs are all over the joint you need to keep an upright torso and you might find you're leaning forward slightly on the machine (some of them do), and trying to pull your shoulders back to a vertical body position, thus your lower back is always tense. Try keeping your abs tight during the exercise and it might improve. Otherwise try gripping a higher or lower position with your hands.[/quote]

    Cheers Nick, this all makes sense when I think about my body position when on the machine.



  • used my sprint 6 strokes every 250 metres over 5k today and set new PB of 17:43.  heart was up to 180-190 (between 18 and 19 beats in 6 seconds) once I finished.  Colours were looking wuite interesting for a while there once I had finished  :idiot2:

    The World record time is obscene.



  • [quote name='Irish Richard']
    Cheers Nick, this all makes sense when I think about my body position when on the machine.
    [/quote]

    I used to get the same thing on the treadmill when I set it to sprint. Something about the back getting sore from holding up my manboobs



  • world record time for a fat ex frontrower called Bart at Whangamata of 17:43 for 5000m.Â

    I could have died  :coolsmiley:



  • nearly there Bart - keep trying



  • Averaged out at 1:58 per 500m over 5000m today. Broke the 20 min barrier after the first fortnight back on one of the things, and am bloody delighted with myself.  :happy:



  • go to [url="http://www.concept2.com"]www.concept2.com[/url] aqnd register online, then keep a log of your rowing, a great way to keep motivated and keep rowing!



  • Mate of mine just back from overseas has moved into my place and is a mad keen on rowing machines and has been looking at hireing one for 10 bucks a week, Concept 2 I think he said? So looks like the competitive nature will take over and this thread could come in handy.



  • that's the one you want Paj, rip into it!!



  • I love the rower, but my problem has always been (no sniggering please...) that I get a terribly sore arse after about 10 mins on it.  Not a 'pressure' thing, but a sort of tight straining in the muscles at the top/back of the butt. Each time I try to develop a serious rowing habit, I end up quitting because of it - use the bikes and the treadmill for aerobics. Any one else experience  this/solved the problem?  Annoys me, 'cos it's a great whole body work out - I used to row in a Uni eight, so it ain't technique, either...



  • stretching maybe Mr Death??  Also try putting bybble wrap on the seat, removes pressure points on your arse apparantly.  The bug bubble stuff I would assume, although I have never used either.  used to put a towel down on the seat, folded, but have a hard arse now and just jump on and row!!



  • Given that the pain is at the top of your arse Death, I'd agree with Bart - you're probably stretching too much. Also make sure that you're wearing a long shirt to cover your whole back, and that you're not "gapping" between shirt and pants. Cold air on your back wouldn't help.

    When I ride the bike now I've always got a long singlet on under whatever shirt/jumper I'm wearing. Sure I COULD buy some fancy shmancy bike shirt, but I don't want to look like a knob



  • Thanks guys - this thread has motivated me to give it another try.  Don't think it's the seat - I normally stick a towel on already, just for comfort.  Might be over reaching forward: problem is, it's difficult not to go for maximum reach when you're really committing.  Ah well - just have to suck it up, I guess..



  • yeah, don't over reach,  I get a sore lower back when I reach all the way to full extension, but also get my best times when I do that, so save it for the 'effort rows'.  Also try lowering your stroke rate, and pulling harder basically.  Mix it up, faster rate, slower rate, but keep your 500 splits going the same.

    If you row slow rate for a week or two, but the splits low still, when you up your rate again, your splits just plummet!!

    Also when you finish, plenty of back arches to stretch that lower back out again.  And if not doing any sort of weight programme, throw in piles of press ups too, to give the chest some work.


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