Thank you for talking during the pieces. I know it can't be easy to do. I rowed since 1992. Then, about 10 years ago, I became permanently disabled. So I can't row anymore. But I miss it and think about it all the time. I do two or three hours a day of physical therapy and gentle cardio on the elliptical machine. I pretend that I am rowing along with the videos. Your comments teach me things each piece. Most important, you motivate and inspire me to keep going. It can get lonely exercising alone in the basement or garage. Even if I am rowing only vicariously, I still feel part of the group. Ever since I had to stop rowing, I have missed that camaraderie. So, thank you very much. Best, Jamie
hi Jamie, what country are you in? there is good disabled programs around and people wanting to help out. Plus the indoor world sprints have a big Para content which could be something you could aim for. Plus all the age group and para events you could starting looking at the world records for them in your age etc and try to start aiming for them. or just start aiming for things yourself and then bettering them as you get fitter and stronger. let me know and i can see if i know the right people to put in touch with. Do you know your para classification?
@@ericmurray-kiwipairindoorr2302 Hi, Eric. I live in the USA, just outside New York City. I haven't rowed on the water in over 20 years. I have had three C2s since then, but I can't use them anymore. In 2008, right after my 37th birthday, I became permanently disabled. I am now bent at a 45-degree angle, and have lost most use of my left leg. I went from 6’2” to around 5’0” overnight. I got injured while I was training for the crash-b indoor rowing world championships. I weighed around 73 kilos (160 lbs.). A few days earlier (May 31, 2008) I rowed a half marathon (21,097 meters) in 1:16:22.6 (1:48.6 average). So, I felt fit and thought I had a decent chance to break 6:30 for the 2K. While I was deadlifting in a gym in New York City, a woman left an exercise class carrying a "Body Bar." She wasn't paying attention and clipped the back of my right knee. As I fell, my back twisted. I had my first surgery three days later. I have had 19 operations to fix it, and related symptoms, but no (well, not much) luck. I do two hours, or so, of physical therapy a day. I can use the elliptical. That is actually less painful than walking. The rowing machine is more difficult. I can’t swing my back or use my hips. And it hurts to sit for more than a few minutes. So if I were to try to row, I would have to stand very often. For every minute, though, I miss rowing. I read and watch whatever I can find. Thank you very much. I apologize for the long reply. Best, Jamie
Thank you very much for the kind words and suggestions. I had never even thought about the C2 ski. I will look into it -- and see if I can talk my wife into a birthday present. Thanks. Best, Jamie
The Hardcorps nice!!! We can get it faster too :) but remember you can make big changes with a bit of advice but the increments you increase by will get smaller and smaller.
I’ll need to rewatch this. Your sessions often focus on rate which is really helping me push my max rate and will hopefully improve my 2K time when I’m next brave enough to try it.
By far the best and most concise explanation about rate. I'm following a training plan by one of GB rowings former coaches Terry O'Neill - Lots of talk about rate without actually going into much detail. Thank you for all your videos- they are like pieces of gold.
100% chug along at 24 strokes then open up to a thirty whatever and don’t power it , see where your time goes to , works for me Feel the weight go over the toes let the torso hinge over and then back glide through
My brother and I raced the straight and coxed pair back in the 70's. In 79 we lost the US 2- trails so we reluctantly tried the 2+. We were long and had good blade work but not powerful. We didn't have a coach so my brother Fred's idea was to raise the rate and our focus was high( stroke rate) and light (power). Like you say something sustainable. We started out trying to row 30spm at 1/2 power. The boat started to move really good so we kept pushing the rate up and still trying to row quick and light at the catch. We found really good speed at 36 1/2 spm. But we were also not trying to shorten up. We tried to stay long. We crushed all the National camp pairs at the trails and finished 3rd in the Worlds that year. You have to push the recovery like you are sprinting but with a quick soft catch and a quick finish. These builders are a great tool to find that "easy, sustainable speed" with rate not power. Many thanks!!
This is a very insightful video, thanks. I've watched it 3 times trying to get complete understanding. So with the use of the builders your trying to find your personal "easy speed" rate that is manageable for your entire 2k. One that will maximize performance, with least amount of energy expended. In other words, with your example, rate 36 speed 1:30 will optimize your performance. With a rating of 34 or 38 at speed 1:30 you, as an individual would not perform as well or it would take a greater effort to achieve the same score. Thanks and looking forward to seeing the new studio in action!
with a small bit of focus we will go down further. training is just about suffering at different levels, some is easy, some hard, and others parts impossible. then you take that and figure out how to use that suffering which you've already done, and then manage it for a set distance or time and set a new benchmark for yourself :)
Just got my Concept 2 and I am a beginner...I am a 55 year old Crossfitter that weighs 150lbs and likes to compete...I just got the rowing bug... My small size is a major disadvantage on the rower...I want to build a solid conditioning base, but want to be realistic...I know the only way to do this is by rowing many hours a month... You really make your rowing look effortless...it would be very helpful if you could figure out an easy way to include your rowing stats in an inset in the corner of all of your videos as you row...it would give me an indicator of your relative effort as you row...
Michael Tranchina lots of people have been asking the same thing. Looking at my stuff is only really a comparison which isn’t really realistic. For your size/age/weight, check out what some of the WR stuff is on the Concept2 and see what you think about it and if there is any of those that you may want to work towards. Otherwise, the rower is IMO one of the toughest fitness machines in the world. There is no let up, it tells you the truth, and it’s just you vs the machine. So it’s about logging your workouts on the C2 logbook and then over time, seeing the improvement that you’ve made. So over a period of a month, or 2, or 3, you’ll notice you’re still working hard, but your watts or split time will be faster than what they were, so therefore you’re fitter, and you’ll probably find you can hold it for longer periods of time more consistently.
Eric Murray - KiwiPair Indoor Rowing Thank you for your helpful reply...I know you are right, man vs machine and the numbers tell the story...I think I will try and follow the Pete plan...My biggest challenge has always been overtraining...I love training, but at my age recovery times are much longer... Thanks for sharing your expertise and experience with us...It is really appreciated!
On the recovery do you also relax your feet? Found your advice on relaxing the hands, supple movements with arms really useful - curious as you feet don’t seem to be strapped in really tight. As my stroke rate gets higher I sometimes ‘forget’ about relaxing during recovery. Maybe Im being abit too specific. Great video thanks Eric
Harry S my feet aren’t strapped In that tight. Tight to hold but not cranked so they can’t move. At low rate, you should feel a slight pull with the feet to ‘help’ with the momentum around the finish and back onto the recovery. But once you’re rolling forward, the feet should be floating in your shoe/straps so that you start to feel the load of the compression towards the last few inches of the front end. If you’re feeling like you’re pulling all the way forward right to the catch, you need to re-think what you’re doing. As once your body weight is over the chain should be helping you get back to the front and the speed of momentum around the back is the speed you carry to the front. The whole idea is if you’re pulling with feet and legs, that could be 20watts of power being used to not propel the erg which you could be using too. So over a period of time that could be 1-2ave splits over a piece.
Thank you for talking during the pieces. I know it can't be easy to do. I rowed since 1992. Then, about 10 years ago, I became permanently disabled. So I can't row anymore. But I miss it and think about it all the time. I do two or three hours a day of physical therapy and gentle cardio on the elliptical machine. I pretend that I am rowing along with the videos. Your comments teach me things each piece. Most important, you motivate and inspire me to keep going. It can get lonely exercising alone in the basement or garage. Even if I am rowing only vicariously, I still feel part of the group. Ever since I had to stop rowing, I have missed that camaraderie. So, thank you very much.
Best,
Jamie
hi Jamie, what country are you in? there is good disabled programs around and people wanting to help out. Plus the indoor world sprints have a big Para content which could be something you could aim for. Plus all the age group and para events you could starting looking at the world records for them in your age etc and try to start aiming for them. or just start aiming for things yourself and then bettering them as you get fitter and stronger.
let me know and i can see if i know the right people to put in touch with. Do you know your para classification?
@@ericmurray-kiwipairindoorr2302 Hi, Eric. I live in the USA, just outside New York City. I haven't rowed on the water in over 20 years. I have had three C2s since then, but I can't use them anymore. In 2008, right after my 37th birthday, I became permanently disabled. I am now bent at a 45-degree angle, and have lost most use of my left leg. I went from 6’2” to around 5’0” overnight.
I got injured while I was training for the crash-b indoor rowing world championships. I weighed around 73 kilos (160 lbs.). A few days earlier (May 31, 2008) I rowed a half marathon (21,097 meters) in 1:16:22.6 (1:48.6 average). So, I felt fit and thought I had a decent chance to break 6:30 for the 2K. While I was deadlifting in a gym in New York City, a woman left an exercise class carrying a "Body Bar." She wasn't paying attention and clipped the back of my right knee. As I fell, my back twisted. I had my first surgery three days later. I have had 19 operations to fix it, and related symptoms, but no (well, not much) luck.
I do two hours, or so, of physical therapy a day. I can use the elliptical. That is actually less painful than walking. The rowing machine is more difficult. I can’t swing my back or use my hips. And it hurts to sit for more than a few minutes. So if I were to try to row, I would have to stand very often. For every minute, though, I miss rowing. I read and watch whatever I can find. Thank you very much. I apologize for the long reply.
Best,
Jamie
So sorry to hear that Jamie. Could you use the concept2 ski as part of your rehab??
Thank you very much for the kind words and suggestions. I had never even thought about the C2 ski. I will look into it -- and see if I can talk my wife into a birthday present. Thanks. Best, Jamie
Ur videos helping me a lot, so far you've helped my 5k down almost 30 seconds
The Hardcorps nice!!! We can get it faster too :) but remember you can make big changes with a bit of advice but the increments you increase by will get smaller and smaller.
I’ll need to rewatch this. Your sessions often focus on rate which is really helping me push my max rate and will hopefully improve my 2K time when I’m next brave enough to try it.
By far the best and most concise explanation about rate.
I'm following a training plan by one of GB rowings former coaches Terry O'Neill - Lots of talk about rate without actually going into much detail.
Thank you for all your videos- they are like pieces of gold.
100% chug along at 24 strokes then open up to a thirty whatever and don’t power it , see where your time goes to , works for me
Feel the weight go over the toes let the torso hinge over and then back glide through
My brother and I raced the straight and coxed pair back in the 70's. In 79 we lost the US 2- trails so we reluctantly tried the 2+. We were long and had good blade work but not powerful. We didn't have a coach so my brother Fred's idea was to raise the rate and our focus was high( stroke rate) and light (power). Like you say something sustainable. We started out trying to row 30spm at 1/2 power. The boat started to move really good so we kept pushing the rate up and still trying to row quick and light at the catch. We found really good speed at 36 1/2 spm. But we were also not trying to shorten up. We tried to stay long. We crushed all the National camp pairs at the trails and finished 3rd in the Worlds that year. You have to push the recovery like you are sprinting but with a quick soft catch and a quick finish. These builders are a great tool to find that "easy, sustainable speed" with rate not power. Many thanks!!
This is a very insightful video, thanks.
I've watched it 3 times trying to get complete understanding.
So with the use of the builders your trying to find your personal
"easy speed" rate that is manageable for your entire 2k.
One that will maximize performance,
with least amount of energy expended.
In other words, with your example,
rate 36 speed 1:30 will optimize your performance.
With a rating of 34 or 38 at speed 1:30 you, as an individual would not
perform as well or it would take a greater effort to achieve the same score.
Thanks and looking forward to seeing the new studio in action!
Going to give this a go, makes sense.
Thanks you’ve helped a lot with my 2k get down to sub 8 minutes from 8:15-8:30
with a small bit of focus we will go down further. training is just about suffering at different levels, some is easy, some hard, and others parts impossible. then you take that and figure out how to use that suffering which you've already done, and then manage it for a set distance or time and set a new benchmark for yourself :)
Just got my Concept 2 and I am a beginner...I am a 55 year old Crossfitter that weighs 150lbs and likes to compete...I just got the rowing bug... My small size is a major disadvantage on the rower...I want to build a solid conditioning base, but want to be realistic...I know the only way to do this is by rowing many hours a month...
You really make your rowing look effortless...it would be very helpful if you could figure out an easy way to include your rowing stats in an inset in the corner of all of your videos as you row...it would give me an indicator of your relative effort as you row...
Michael Tranchina lots of people have been asking the same thing. Looking at my stuff is only really a comparison which isn’t really realistic. For your size/age/weight, check out what some of the WR stuff is on the Concept2 and see what you think about it and if there is any of those that you may want to work towards. Otherwise, the rower is IMO one of the toughest fitness machines in the world. There is no let up, it tells you the truth, and it’s just you vs the machine. So it’s about logging your workouts on the C2 logbook and then over time, seeing the improvement that you’ve made. So over a period of a month, or 2, or 3, you’ll notice you’re still working hard, but your watts or split time will be faster than what they were, so therefore you’re fitter, and you’ll probably find you can hold it for longer periods of time more consistently.
Eric Murray - KiwiPair Indoor Rowing Thank you for your helpful reply...I know you are right, man vs machine and the numbers tell the story...I think I will try and follow the Pete plan...My biggest challenge has always been overtraining...I love training, but at my age recovery times are much longer...
Thanks for sharing your expertise and experience with us...It is really appreciated!
Well done!
On the recovery do you also relax your feet? Found your advice on relaxing the hands, supple movements with arms really useful - curious as you feet don’t seem to be strapped in really tight. As my stroke rate gets higher I sometimes ‘forget’ about relaxing during recovery. Maybe Im being abit too specific. Great video thanks Eric
Harry S my feet aren’t strapped
In that tight. Tight to hold but not cranked so they can’t move. At low rate, you should feel a slight pull with the feet to ‘help’ with the momentum around the finish and back onto the recovery. But once you’re rolling forward, the feet should be floating in your shoe/straps so that you start to feel the load of the compression towards the last few inches of the front end. If you’re feeling like you’re pulling all the way forward right to the catch, you need to re-think what you’re doing. As once your body weight is over the chain should be helping you get back to the front and the speed of momentum around the back is the speed you carry to the front. The whole idea is if you’re pulling with feet and legs, that could be 20watts of power being used to not propel the erg which you could be using too. So over a period of time that could be 1-2ave splits over a piece.
Eric Murray - KiwiPair Indoor Rowing Thank you for this is , really helpful - will focus on recovery more in next erg session!
Im 14 years old and in my country we race on 1k and my pr is 3:46 is that good?
What ever you can do is good. then we train some more, get your fitness and confidence up and we can go even faster.
hi eric my ideal sir i want to get a scholarship for study as a rower in New Zeland Can i get one i am from pakistan