I’m starting this thread to have a central place to record my training and progress on the C2 rower.

Male, 47/6ft/188lbs. Have rowed occasionally over the years as ‘cardio’ at the gym and for a few short bursts to supplement other training, but have never followed any kind of rowing program. My technique I think is pretty good but I have an absolute beginner in terms of things like damper setting, drag factor, stroke rate and pacing. Interested in other people’s perspectives and also going to use this as trial and error

Have long term sporting background. International representative rugby player at college and played semi pro into my late 20s, also played varsity soccer as freshman at college too plus all the sports including track and field growing up. My endurance and lung capacity has always been good – I tested in the early 14s on the beep test

Training has got less intense over the past 5 years as I’ve been managing injuries – 2 knee reconstructions plus a torn & bulging disc – and I’ve been ‘working out’ rather than training and been happy enough to be active/train for appearance. 2 months ago decided to start doing some met con training. Can’t run and cycling bores me, so decided to get back on the rower.

Goal was to get sub 7mins on 2k. Lifetime PRs prior to the past 6 weeks

500m 1.28
1km 3.19
2km 7.07
5km 18.43

Training to date

Have basically been doing 1-2 20/30 min slow and consistent rows per week, 1 interval session (eg 5x500m with 3 mins rest or 3x1k with 4 mins rest) and then either a 2k or a k time trial. The slow sessions have been done after my weights.

I’ve seen improvements every week.

5k has gone 19.27, 19.17
2k has 7.36, 7/19, 7.17. 7.11

Then last week, I happened to get back in contact with an old friend who is an enduro fiend. He for the first time sent me some info on damper setting and drag factor. Until I read his link, I’ve had the damper setting on 10 and been puling at 19/20 strokes per minute. And it’s made me realise I haven’t been training optimally.

These past few days, I’ve experimented with lower damper settings and…

2km was 7.04 (damper setting 7, stroke rate 23)
5km 18.58 (damper setting 6, stroke rate 22)

At the 1500m mark of the 2k I considered going for sub 7. It had never been my intention and I had some weights planned for afterwards, so chose not to kill myself, but I was surprised how good I felt. Likewise with this morning's 5k. I set out to hold 1.53.9 for as long as I could and was surprised I held it together all the way through

I do think a lot of these gains are based off improved conditioning, but I can’t argue with the huge jump in both times since I dropped the damper down and increased my stroke rate a little

This next week I’m going to experiment with a damper at 5 and try to start understanding how the hell I can work towards a better drag factor…any idea how I can measure/track this?

Have you tried the Dark Horse Rowing videos on YouTube? I know he has several segments on damper settings and drag factor.

I'll try to follow your log here. I have a C2 gathering dust in the basement and need to get my ass rowing again. (I never tracked any PRs but that seems like a good idea to keep motivated.)

I'm far from an expert, but I got into a rowing kick a few years back (did 10k meters in under 40 minutes, so became barely competent).

Re: damper setting, everything I saw on the C2 site was that the setting that was most reflective of actual conditions on the water was around 3-4, though that should be calibrated to your specific machine through looking at drag. That's about all I remember, which I realize isn't much.

I wanted the drag factor at 120 for my steady state effort and that corresponded to 4 on my machine.

I recently bought a C2. I have only been training on it for 3 weeks,Your times are way better than mine - my fastest 5k so far has been just under 23 minutes.

Anyway, good luck - I'll follow this log.

I haven’t, but I’ll have a look. Thanks

Yeah, I’d never heard of it til last week so it all helps. I’ve found how to see my drag factor on the monitor when rowing but not how to display it at the same time as the /500m time or other data, which would be really useful

I played around for a few mins before my 5k yesterday and saw that pulling at damper on 10 my drag factor was 170 whereas on 5 it was about 120. Will look into it more over the coming weeks

You too. Have you spent some time on YouTube looking at technique? So easy to gain time with better stroke efficiency imo

Yep, 110-120 seems to be the consensus. As per above, quite how to track that while also seeing the other data on the display I don’t know, but I’m gonna get the ‘feel’ of that much drag with my long slow sessions and see how much it can help me improve

Mon

(hungover)

4x5 Front Squat - 75kg
3x8 RDL - 110kg
20 mins hard training on spin bike

Tues

4x7 Press 52.5kg
3x5 Push Press - 70
3x3 Power Clean - 75

20 min slow row. 2.03/500 ave. Damper between 5 & 6, stroke rate 19pm

when I do the slow rows I move the screen so that I can't see it and I just concentrate on technique and getting into an easy rhythm.

I have a passport membership to all the gyms in my city and Mon to Weds I train at a gym closer to my work than home. The erg at this gym feels older and the chain feels rougher and 'crunchier'. I got to the drag factor screen and it told me that I was at 110 with the damper on 5 so I stuck with that. The settings will definitely be different at my main gym which is where I do the time trials where they have 6 newer C2s, which all feel a lot smoother

Weds
4x8 - Bench 30kg DBs
5x8 - Bent Over Row 70kg
5x10 Dips
6x5 Pull Ups
3x10 60kg Seated Press

30 mins bike on spin cycle


Thurs

(was happy to force myself to train today...had a really bad night's sleep after a stressful day in the business and too much wine to self medicate on Weds night)

5x500m repeats, 3 min rest

1.39.0 (5), 1.38.0 (8), 1.38.5 (7), 138.9, (6) 1.39.1 (5)

experimented with different damper settings (in brackets above) and I think for this sprint distance, a slightly higher damper setting works better. I can definitely get a better top speed pulling with a 7, albeit my quads tire earlier than when the damper was on 5. I'm thinking if I ever go for a PR, I'll go between 6 and 7

All of the 500s I'm going really hard initially and then slowing down but holding on to get sub 1.39 which is my goal for each of the 5. This is no doubt very dumb, but I can't get out of the habit...so I'm going at 1.30 pace for the first 500, then getting to 250 in about 1.34 pace and then gradually easing back

during warm up I looked at drag factor on this machine and a damper of 5 gave me 110 drag, 3 gave me a 90 drag factor and 7 gave me 140 drag

If I go for a 2k PR on Sat, I'm going to try it with the damper on 5.

rest day tomorrow, albeit I'm taking the kids to the Royal Easter Show which will involve miles and miles of walking

be happy for me

Yippee!

Tested the drag factor and went for it at about 118, which on this machine is a damper between 5 and 6.

First 10 strokes went very hard and then got into a rhythm in the 1.45/1.46 zone. Went through 500 in 1.44.0 and 1k in 145.1 average. Slowed a little and had to work really hard to stay within distance in the third 500 and got to 1500 in 1.45.5 average

really started to go as hard as I could at about 320. Actually found it easier not to look at the screen but with 130 to go was still at 1.45.2 average so really went balls out at end - stroke disintegrated totally, as you can see from 38 s/m on the screen at the end.

that was pretty much all I had tbh - have had two nights of bad sleep and boozing, but felt strong enough because I've been eating a load of carbs.

had planned to take a 10 min rest and then do some weights but my body was still shaking after 7/8 mins so decided to leave gym. Will do weights tomorrow and have an active day today in my yard cutting **** down and moving stuff around

The plan from here.

Sub 7min 2k was my goal at the beginning of this and I'm super pumped to achieve it. Having hit the goal after only about 6 weeks on the erg and not a huge amount of specific training has made me realise there's a lot more progress to be made.

I'm enjoying the process and training and have loved getting back into doing some conditioning training after a few years of just doing weights. So I'm gonna continue on.

I've been enjoying with my broad training structure of 4 sessions per week...

2x 20-30 mins 'slow'
1x interval session
1x time trial

(I've also been doing 20 mins on the spin bike after weights on other days too)

I might look at doing 2 intervals, 1 long slow and 1 time trial moving forward and just see where I can get to.

Goals from here

I feel like I've broken the softest of my PRs and that the 1k and the 5k are tougher. I want to use my weekly 'time trial' session to aim to beat a PR each week.

I don't think I'm capable of breaking the 5k PR yet but all the training should get me closer and I don't see much point in attempting to break the 500m PR either (or maybe I'm just scared) so....Time trial focus for the next two weeks will be

w/c 22/4 - 1k PR attempt
w/c 29/4 - 2k PR attempt

Goals for next two months

1k sub 3.15 (current PR 3.19)
2k sub 6.50 (current PR 6.59)
5k sub 18.40 (current PR 18.43)

would also like to try to replicate Montecore and try to go sub 40 mins for a 10k...no idea how tough that would be?

Have you looked at pete's plan? It seems perfect for you. The beginner one is 3 times per week (with 2 additional optional sessions) and the rows are structured more than just 20 minutes easy.

Will keep an eye on this thread as I am looking to add some short rowing sessions
for variety and challenge once or twice a week.

Best success to you.

I haven’t. Will check it out

Do it. I’ve really enjoyed the process and progress to date

have basically been eating **** food, drinking booze and getting bad sleep the past 3-4 days. Managed to get into the gym this morning for some weights and 20 mins on a spin bike...didn't break any records, but it was good to get a sweat on and I'm hoping I can click back into a disciplined routine now

happy to get back into the groove of training this week - it's been a weird week in Australia...both Monday and Thursday have been public holidays

have managed to stay off the booze and eat well...had a fasting day yesterday and was very active and then had a bad night's sleep so really felt it in the gym this morning.

plan is to either have a rest day or do some upper body only weights on Sat and then do a 1k time trial on Sun

Weds
DB Bench 4x9
SS with Bar Dips 3x12
Bent Over Row 4x7
15 min slow row 2.03 pace
20 min spin bike

Thurs
Front Squat 4x5
RDL 4x5

bth super set with pull up ladder 4,5,6-9-4
10 mins bike

also did 2 hours in the yard and an hour at the beach bodysurfing

Fri

3x1km repeats with 3.30 rest

3.32.6, 3.32.0, 3.31.7

then did 10 min slow at 2.03

new 1km PR 3.18.6

damper setting between 5 and 6 which is about 112 drag factor on that machine.

Went out very hard for 1st 150...was at 1.32 average and then settled in to 1.39/1.40 ave. Found myself slowing down by about the 350 mark so stepped it up and 'came home' with a 1.38 ave for the last 300.

was brutal, albeit I think I have more improvement in me on this one.

surprised by the PR to be honest - had an impromptu evening out on Fri that involved at least 10 drinks and some PEDs and then had a few beers and half a bottle of red last night too.

Am going dark for next two weeks (self banning off tpt to focus on work)

Training goals

4 ergs per week.
2 x long slow
1 x interval
1x time trial

2 extra cardio sessions...most likely bike.

Next three week time trial attempts

5k: goal sub 18.50 (PR 18.43, recent best 18.58)
2k: goal sub 6.58 (PR 6.59.7)
1k: goal sub 3.17 (PR 3.18.6)

Lifestyle goals: no boozing for next 10 days, eat clean

no impressive time trial results to report

went for a 5k pr two weeks ago off the back of a 'too heavy' training week...did a few double days and did 7 intense sessions, then 1 day off and then a 5k pr attempt. Was on pace for 18.53 ish but fell apart at 4k mark and didn't finish

that week set me back and I had a really flat week or two where I just didn't want to train with any intensity at all. I'm 47 and need to understand that I can't manage the same volume I did even 10 years ago

got some mojo back this week and have done two good row sessions.. 5x500m repeats with all under 1.38 (3 mins rest) and then a 5k this morning. Won't call it a PR attempt but kept a good steady pace and then went really hard in the final 300m to get under 19mins

18.59.7!

feel like I have my mojo back now. Am travelling with work next week but will row at least twice at the hotel gym and then am gonna look at a 2k time trial next weekend