What is a good rowing ergometer (erg) time? How do you stop the clock?

Question

I've been using the Concept2 machine for two months now. Yesterday I did 1000m in 3:37. I had to adjust my foot strap because my foot came loose a couple times so that probably cost me a few seconds. I think my form is good because I try to use my legs and keep my back straight. I'm just training by myself three to four days a week for 20-30 minutes and making up my own workouts. I'm 5'11.5" tall, 166 pounds but I'm just doing this as cross-training for running.

At what time can you say you're decent on the erg? My endurance isn't that good and I've only gotten 7:3x for 2000m. Would under 6:50 be a good time for my height? My plan is to try to get comfortable doing 500m under 1:40 and 1000m under 3:20 and then try for a good 2000m time. Is there a way to pause the clock when you have to adjust yourself? Have any workouts or tips?

Answer 1

It's been years since I've done a timed 2000m piece (I guess I have too many flashbacks erg races when I was in college) but I'd say you are doing fairly well for only having been at it for 2 months.  For cross-training purposes, I'd say keep up the good work.

I haven't seen any of the latest C2 models, so I'm not sure if there is a way to "pause" the clock if you need to make and adjustment mid-row.  If that had happened to me, my coach would have just yelled at us to keep rowing and then told us some story about how he rowed with some guy in college who's foot fell off mid-race but how he kept on rowing and they went on to win (or something equally ridiculous).

If you want some added incentive, have you looked into competing in the CRASH-B Sprints or a local "indoor regatta" in your area?  You can get more information on their site, including the results page which will give you an idea of what some of the elite indoor rowers can do: http://www.crash-b.org/results.htm.  Some of these people have never been on the water in their life - they have only trained using a C2 rowing machine.  

I believe the CRASH-B site also has training tips.  If you do a web search, there are plenty of sites that have training regimens that you could follow.  Our coach was particularly fond of "pyramids" which was something akin to 1 minute @ full power, 1 minute @ 50%, 2 minutes @ full power, 1 minute @ 50%, 3 minutes @ full power... and so on up to some painful number of minutes at full power and then back down again to 1 minute and 1 minute.

Good luck and keep up the good work!

Answer 2

Depends what you mean by decent.  In February you can take a shot a winning a hammer if you are a world best in your weight class and age group.  Lightweights are at 165 lbs, or very close.

7:3x is definitely decent.

Check out the concept2 forums.  One good workout plan is known as the Pete Plan.

Elite level top marks are high 5:4x, 5:5x, and low 6:++ .

One of the top older lightweights has the nickname Rocket Roy.  He's British.  2000m times of 6:35 - 6:45 or so, and he's about 54 years old.

You will definitely improve your 2000m time with a good warmup, part gradual, part hard short intervals, then some light recovery time.

Don't try to go at 100%.  Its not like a 400m running race.  Its more similar to a mile.  Start too fast, you won't finish.  You want to maintain rate at just below your anerobic threshhold. You can push higher/harder for about 5 strokes every 40-60 seconds, then back off to prior speed.

Some folks go low stroke rate of 16-20.  Water based rowers are accustomed to rates of 25-35 strokes a minute

Build up your bench row strength.  Many people training on concept2 do some long slow training of 20-45 minutes a couple times a week.  But intervals need to be part of the mix, just like running.

As a runner, try adapting training plans for the mile, replacing 440s with 500m pieces.  Running is good training for rowing.  We ran three days a week, lifted weights 3 and rowed 6.