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Getting started with a Concept 2

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JonathanIconGetting started with a Concept 227-08-2020 @ 17:38 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
My brother is going to be collected a C2 rower for me in a couple of weeks and given that Sugden Barbell could be considered Sugden Rowing club these days, it seems sensible to ask the masses how best to start training it.

I'm back to weight training 4.5 months now, after a 12 year lay off (apart from a 6 month stint 3 years ago). Strength is going up well (as is bodyweight - I'm 120kg at 6ft 8") but I am very injury prone, so whilst I can perform well, I have to ease into it to avoid injury.

As a side note, I still have a really, really big vo2 max (I believe, given that I an inflate a child's balloon in one breath) from back when I competed in road cycling as a teenager.

The rowing is to compliment the weight lifting. I want to get fitter, and ultimately leaner (once I've gained another 10kg of muscle) but training with weights is at present my main concern. I train 5 days a week, and had envisaged doing a bit more with the rower on my two off days, and a little bit of rowing on some of my lifting days.

All guidance is much appreciated Grin
jtIcon...27-08-2020 @ 18:01 
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old age traveller
Member 332, 6824 posts
20minute UT2 on your weights day for warm ups

Days off weights some tasty intervals 8x500 4x1000 throw in a 30minutes capped at 20spm
JonathanIcon...27-08-2020 @ 18:19 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
That sounds like a lot, plus you're going to need to explain the terminology!
jtIcon...27-08-2020 @ 18:28 
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old age traveller
Member 332, 6824 posts
Read this

http://www.rathburn.net/rowing/training/indoor_rower_training_...
JonathanIcon...27-08-2020 @ 18:58 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
90 pages!! Could I trouble you for the cliff notes? I'm busy learning Swedish at the moment and it's quite time-consuming Grin
jtIcon...27-08-2020 @ 20:02 
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old age traveller
Member 332, 6824 posts
Reager, det är värt tiden
SparrowIcon...27-08-2020 @ 22:08 
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always lookIng for the extra UT2 work.
Member 9, 17738 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Just read the chapter on heart rate training - it only takes a few mins.
SparrowIcon...27-08-2020 @ 22:12 
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always lookIng for the extra UT2 work.
Member 9, 17738 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
An exceptional rower once gave me this advice:

Do one steady distance session per week (30 minutes @20spm is a standard, but anything from 5-10km at a steady rate, no more than 26spm, will do fine), to improve your efficiency and your aerobic base; and one interval session per week, rotating through the following:

- 8x500m/3:30 rest (2k – 3)

- 4x1000m/5’ rest (2k + 1)

- 4x750m/3’ rest (2k - 1)

Use your most recent 2k PB pace as reference for the 2k +/-X. This is just to give you a general idea, it's not a do-or-die target and everyone is different.

The first time you do these workouts, don't go out too fast, and keep some juice for the last rep (aka doing a "fast last"). The overall average pace for that session is your result. On your next attempt, aim to do all but the last rep at that average pace, and again go as fast as you can on the final rep (this is standard Pete Plan advice). By tracking your results from the interval sessions, you can have an idea of where your 2k should be (give or take a few seconds; it's not an exact correlation).


For the 500m, if I were you I would first go through several cycles of 2k training, get a new 2k PB, then do some more sharpening for the 500m for a few weeks. You'll be set aerobically, all you will need is some practice at high spm's (40+) and using a shorter stroke. I would also do some faster sprinting with longer rests (1:4 work/rest ratio), things like:

- 4x250m/3’ rest
- 6x200m/2' rest
- 10x100m/1' rest

Target pace should be close to your 500m PB (using previous attempts as a guide and doing a "fast last" also applies here).

Hope this helps - focus on improving your 2k time and to a lesser extent 5k and 500m. Enjoy!
JonathanIcon...28-08-2020 @ 06:44 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Thanks chaps!

I am looking forward to getting started with it and actually getting properly fit (which would be the first time since I was about 20).

I shall keep you updated.
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