Indoor rower

Related:
Create New Tag

1/18/2017 4:27 PM

I've seen a number of top guys using a rower for training in videos and all. Wondering if you guys had any tips.

I have my 5K time down to the 19s. I started thinking for next season I race two classes so 4X 15 minute motos.

What if I do 4X 4K pulls on the rower. Puts me around 16 minutes per, maybe take 10 mins between catch your breath relax like its race day and then back at it.

I'm doing that with lifting and some treadmill on other days. Any feedback?

|

1/18/2017 5:00 PM

|

1/18/2017 7:13 PM

Interesting read....... I've been getting up at 4AM and SLOWLY getting back at a workout regimen. Looking at my rower and I have been not liking the idea of a long session. Tabata it is......

|

Germany 1975 250 CZ Centerport, laydown shocks, mikuni with reed valve, Marzocchi forks with me as the motopilot

1/18/2017 7:37 PM

I'd rather do motos on the scooter and intervals on the rower and your base cardio on the treadmill or bicycle.

|

1/18/2017 9:39 PM

yz133rider wrote:

I've seen a number of top guys using a rower for training in videos and all. Wondering if you guys had any tips.

I have my 5K ...more

Great time on the 5k. Personally I've not maxed on 5k but managed to pull 10k on 38m50s.

I have a torture interval schedule from Greg at concept 2 suited for MX riders. If interested, PM me!

Example Week 1
Day 1 : 10x500m, 1min rest
Day 2 : 4x1200m, 4min rest
Day 3: 3x2000m, 3 min rest

|

1/19/2017 4:11 AM

gekko wrote:

Great time on the 5k. Personally I've not maxed on 5k but managed to pull 10k on 38m50s.

I have a torture interval schedule ...more

Thanks! That's a great 10K time. I think I can get the 5K down to the 18s.send me anything you have, or post it here!

What do you think of the 4 pulls as I described? Or better off following Greg's plans?

|

1/19/2017 4:28 AM

yz133rider wrote:

I've seen a number of top guys using a rower for training in videos and all. Wondering if you guys had any tips.

I have my 5K ...more

gekko wrote:

Great time on the 5k. Personally I've not maxed on 5k but managed to pull 10k on 38m50s.

I have a torture interval schedule ...more

yz133rider wrote:

Thanks! That's a great 10K time. I think I can get the 5K down to the 18s.send me anything you have, or post it here!

What do ...more

Do you guys have your own rower? or just use one at the gym?
If you have your own and purchased the RowPro software, let me know if you would be interested in doing some online rows together.
It would be cool if we had a VitalMX group on there!

As for training for MX, like gekko said, I am sure Greg could put a program together for you. Also, i believe the UK Concept2 site had a training program builder on it.
The Row Pro software also has custom tailored programs you can build.

|

1/19/2017 4:49 AM

I joined a specific gym just for the rowers. I was super close to buying one but then found this gym locally

|

1/19/2017 5:06 AM

Rowing 5k's are good. You can also use heart rate zone training. On days you work on intensity if you have a Concept 2 rower or just time yourself do 10 rounds of 30 seconds on and 30 seconds off. If you go hard during the 30 seconds on and don't sandbag, it will put you through the ringer. It helps a lot with how quickly you can recover. Give it a shot and have fun.

|

1/19/2017 5:18 AM

Tabata is the way to do it if you're trying to get back fast... BUT! Remember recovery. You're flogging everything... I burnt myself out pretty good on the rower, took me a while to love it again.

|

Cheers, Crush
------------------------------------------------------------------------------------------------------------


1/19/2017 6:10 AM

yz133rider wrote:

Thanks! That's a great 10K time. I think I can get the 5K down to the 18s.send me anything you have, or post it here!

What do ...more

Thanks! .. Hit me up at Kenth@knmx.se and I´ll send you two files (HR info and rower routine).

Seems to me like 4 x 4k intervals is a bit long for intervals. It depends on what kind of improvements you are looking for, is it endurance or is it your VO2max because to go anaerobic 4x4k is not an easy task smile

And as mentioned before, recovery is very important. If i feel low on energy, i usually take a rest day or a easy jog or a nice ride on the bicycle.

|

1/19/2017 6:15 AM

Does anybody have a clue what the SX pros do on a concept 2 rower?
I mean their times for a 2k or 5k?

Kenny or Dungey can probably go sub 18 at a 5k

|

1/19/2017 6:18 AM

chase383 wrote:

Do you guys have your own rower? or just use one at the gym?
If you have your own and purchased the RowPro software, let me ...more

I have my own rower, i blew out my knee this summer (ACL + several tibia platue fractures) so i bought myself a C2 rower just to be able to do some kind workout, in the beginning I only used my good leg and the bad leg just sat on the side sliding on the floor .. grin

How do I purchase the RowPro software? .. sounds like a good way to get more speed up! smile

|

1/19/2017 6:27 AM

Guys,

I bought a used C2 Rower, its an older C model I think. It has the old computer. I have been rowing my ass off but I cant get anywhere close to those numbers. I can do 5K in about 27-30 min. I do not stop or rest. I do not think I am going half as fast as the videos I have seen. Now, I am 5-7" so maybe that plays into it, or is my technique that screwed up? To me its really just a number and I really didnt care all that much, all I cared was staying at or beating the previous session but every time I read one of these threads it burns at me. I dont know if my unit is not marking correctly or my technique is that far off, or I just really slow!

|

2013 CRF450R Factory Connection revalve, All stock.

1/19/2017 6:40 AM

Crush wrote:

Tabata is the way to do it if you're trying to get back fast... BUT! Remember recovery. You're flogging everything... I burnt ...more

I did as short session of Tabata (for the 1st time) this AM. It'll take a few weeks to get the timing and ryhhym correct. At 64 my goals are to be able to ride and race safely and have a real good time for years to come. So being reasonably fit and having reasonable endurance is the goal.

No way am I interested in a 5K anyway near the level some of you younger guys go. I few months ago I researched the record for over 60 and was amazed at what someone who is fkg committed to that goal can row!

|

Germany 1975 250 CZ Centerport, laydown shocks, mikuni with reed valve, Marzocchi forks with me as the motopilot

1/19/2017 6:45 AM

kaptkaos wrote:

Guys,

I bought a used C2 Rower, its an older C model I think. It has the old computer. I have been rowing my ass off but I ...more

Can most definitly be your rower that needs a little bit of maintenance but of course, the technique and height is important as well. (I´m 176cm, think thats about your height?)
Have you tried another rower at a local gym or so? That way you can see if there are any difference..

Some links :

Maintenance : http://www.concept2.com.au/service/indoor-rowers/model-d/maintenance
Technique: http://www.concept2.com.au/indoor-rowers/training/technique-videos

|

1/19/2017 7:01 AM

Crush wrote:

Tabata is the way to do it if you're trying to get back fast... BUT! Remember recovery. You're flogging everything... I burnt ...more

Tim507 wrote:

I did as short session of Tabata (for the 1st time) this AM. It'll take a few weeks to get the timing and ryhhym correct. At ...more

Yes Tim, you have to work into it. 4 minutes seems easy enough on the surface, but it is one of the most brutal workouts you can do if done correctly. Too many bastardized versions of the real tabata protocol out there, if you can do eight 20/10's at full effort you will have no conditioning issues.

|

1/19/2017 7:18 AM

gekko wrote:

Thanks! .. Hit me up at Kenth@knmx.se and Ill send you two files (HR info and rower routine).

Seems to me like 4 x 4k ...more

Email sent, interesting to read all the responses!

Best thing I've found for improving times is to make every drive count, get as long a pull as you can, all the way forward, all the way back and make it count, pull like hell from your legs all the way through, take a breath or two between, and make every one count.

Being shorter you will have more strokes per minute than someone taller but that's what has helped with me!

|

1/19/2017 7:21 AM

Crush wrote:

Tabata is the way to do it if you're trying to get back fast... BUT! Remember recovery. You're flogging everything... I burnt ...more

Tim507 wrote:

I did as short session of Tabata (for the 1st time) this AM. It'll take a few weeks to get the timing and ryhhym correct. At ...more

slipdog wrote:

Yes Tim, you have to work into it. 4 minutes seems easy enough on the surface, but it is one of the most brutal workouts you ...more

I did 4 20/10's this AM at a low intensity level.......and was not sacked.....was aware of the effort!....I'll do 4 20/10's for a while until I get the rhythm down then up the intensity, effort and quantity.

|

Germany 1975 250 CZ Centerport, laydown shocks, mikuni with reed valve, Marzocchi forks with me as the motopilot

1/19/2017 7:31 AM

What should I be expecting for strokes per minute?

|

2013 CRF450R Factory Connection revalve, All stock.

1/19/2017 7:37 AM

kaptkaos wrote:

What should I be expecting for strokes per minute?

I'm most often between 25-30 spm regardless if I'm pacing 1.45min/500m or 2min/500m.

|

1/19/2017 7:40 AM

kaptkaos wrote:

What should I be expecting for strokes per minute?

Keefer should be able to help you with those numbers.

|



1/19/2017 7:45 AM

I am going to look at my numbers tonight. The SPM looks familiar to me, I recall about 28-31. The other number that displays is usually in the 3 range, I dont know what it means.

|

2013 CRF450R Factory Connection revalve, All stock.

1/19/2017 7:54 AM


|

Germany 1975 250 CZ Centerport, laydown shocks, mikuni with reed valve, Marzocchi forks with me as the motopilot

1/19/2017 8:14 AM

"Have a question for Ping? Hit him up at ping@racerxonline.com."

|

1/19/2017 9:43 AM

|

Germany 1975 250 CZ Centerport, laydown shocks, mikuni with reed valve, Marzocchi forks with me as the motopilot

1/19/2017 10:04 AM

I own a Concept2 Model D rowing machine. I've put about 200k on it over the last couple years BUT I've never noticed a wattage readout? Am I blind and it's there or do I just need to cycle thru some screen display options for it to show up? I'd like to try this Tabata workout program...seems interesting

Thanks!

|


1/19/2017 10:08 AM

MOTO120 wrote:

I own a Concept2 Model D rowing machine. I've put about 200k on it over the last couple years BUT I've never noticed a wattage ...more

Try pressing the "units" button. You can change what information you get on the screen. Calories/watt/pace I think..

|

1/19/2017 6:07 PM

gekko wrote:

I have my own rower, i blew out my knee this summer (ACL + several tibia platue fractures) so i bought myself a C2 rower just ...more

https://www.digitalrowing.com/

They have promotions every once in a while. I think you can demo it for 30 days free.
I started rowing for some MX training and then trained for a few races (rowing races).

|

1/19/2017 6:29 PM

Good stuff here. I love my C2 and I use it almost every day. I vary workouts to avoid boredom. I'm 53, 6', 190 at the moment. I usually go 26-31 SPM and a 2 min/500m average on my normal 15-20 minute session. I'm going to try the Tabata program starting next week. Got 6 weeks to get ready for riding season (wishful thinking here in Portland!) and I think this is the way to go.

Hammer

|