Concept 2 rower experience?

[TanktheFrank]

Well, finally graduated and now it's time to start the process with a local PD. They used to have a "standard" fitness test that was 1.5 mile run in 14:30 or less, push ups, situps, and a sprint. Nothing I couldn't prepare for so to speak. A couple years ago they apparently switched to the rower testing for vo2 max. I had no idea if I could hit my target time, so I went and rowed today on the same machine to get a feel for it. Keep in mind, I'm a fella on the husky side and while that has been and is being worked on, I'm stuck in a higher weight class for now.

Basically I had to hit 2000 meters in 9:40 or less. I was able to do it in 8:30 with the best technique I could, at max effort. Now, my question to you fellas is, how can I get better?

I'm working out, changed my diet, but I don't want to be in the minimum bar. More cardio? More back and leg strengthening? I'm very open to ideas!

 

[XLR308]

Cardio training is the best answer, or maybe mention a stress card and safe space as a fall back. ??

 

[TanktheFrank]

Haha. Maybe embrace my inner millennial? Use that to skip the oral board and poly graph too, speed up this process to get into the academy!

 

[XLR308]

Anything you can do to boost your stamina and prolong the time before lactic acid build up causes your muscles to burn out will make it that much easier and boost your score.
Having access to the exact machine and allready having a baseline score for yourself I think you are on the right track. You could also look into using an exercise mask if you don't allready live in a high altitude environment as it will help boost your respiratory systems effciency and boost your stamina levels faster than cardio alone.

 

[TanktheFrank]

I like the idea of the mask. I spent my summers, while in high school, on the western slope of CO baling hay, throwing hay, and busting my ass for my grandparents. Mix in some running in the evening and I came back studly and better conditioned. If I can replicate that without the travel, it would be worth a shot.

 

[XLR308]

The mask can't actually replicate the effects of a lower oxygen environment but it can help make your respiratory system more efficient while exercising because it makes you lungs work harder due to the restriction of wearing it.
Give it shot just don't expect to be able to best your previous performance while wearing one and certainly need to know your limits, as in don't pass out at the gym while exersizing.

 

[Rover31]

I use a C2 at home, have had one for many years.I wish I could say I use it daily...
The key to these things is technique. It is very dependent like Nordic skiing is in small technique things.
I have a guy I work with who is a world class rower (yeah really, he travels the world rowing and is one of the top 5 guys in his age group, former UW rower).
Anyway I order to get better I had him watch me and give tips.
So my thought is to watch some videos. Get a mirror front and side to watch your technique. And then get a real rower to give you some tips.
Use your legs, your back “, shoulders and arms are not the drivers compared to the legs.
Coaching, It is very very helpful!

 

[TanktheFrank]

I hit the gym this morning to start my routine. I did 6k meters over 40 minutes, with a break in between the 4000m starter and 2000m timed.

Even as a fat guy I think I'm maintaining good form and technique. I even took my feet out of the straps for a bit so I wasn't relying on pulling myself back with them. I know I'm not that far into it, but I'm able to run 500m averaging 1:56 at 16-18 spm. I'm pretty stoked this far!

 

[Sheldon N]

I know I'm not that far into it, but I'm able to run 500m averaging 1:56 at 16-18 spm. I'm pretty stoked this far!

Try for a faster stroke pace at around 24-28 spm, but keep your eye on the 500m pace time to hold the same effort.

Other thing to keep in mind as you progress and improve is that the pace vs effort is not a linear curve. Going just a little bit faster is much harder. Increasing from a 1:55/500m to a 1:30/500m is DOUBLE the amount of effort. Going to a 1:12 sprint pace is crazy hard, double the effort again (4x harder than 1:55).

 

[olive drab]

Forget the mask unless you are running 5 min miles and cant get lower. In the mornings do cardio and keep a weight routine for a few afternoons/evenings per week. Run, run, run. Mix in sprint days with distance run days. Work in swimming or finning days too. Increasing VO2 max takes time and there is no substitute for putting in the time. IF at the gym, finish your workouts with a goal # of assisted pullups or dips to failure (or unassisted if you still have the strength). 50 reps, 100, whatever you can do.

 

[rugger1330]

Mountain Tactical Athlete has a Convept 2 rower progression system in a couple of their programs I think..

 

[davsco]

i have one of these and really liked it, but haven't used it in a year or so as my knees were really hurting from the return strokes. so you already beat the max time? sounds like you can coast now, haha. when you say 'max effort' are you saying you rowed as hard as you could, or are you saying the tension was all the way up? if the tension wasn't all the way up, turn it up. good luck!

 

[19Scout77]

Row for 30-45 minutes every day with a sub 2:00 500m average and report back in a month.

 

[HeavyAssault]

Use a Tabata styled workout profile.

 

[kenzup]

Do you know if the set the drag factor correctly on the rower? You go into the settings it will tell you how to do it.
Depending on the how they set the rower would change how I row. If it set correctly I would shoot for 25-30 strokes a minutes with good form. Hitting a 1:50-2:00 500m split time should not be difficult to get too.

The form on a rower can make or break your time. I have seen people try to dummy muscle a C2 for a good time, unless if your Brian Shaw probably not the best technique. The biggest issues I see with people on the rower is not keeping there heels down. A mid foot positioning is how we generate power for pretty much every movement. Then, most males want to push there knees out instead of bringing them to your chest and keeping a tall strong core. Then when you pull your should be pulling to the bottom of your chest and should not lean back to much.

Breathing correctly will help keep your pace. Breathe out on your stroke and a nice deep breath on the return. Going to fast can be extremely less efficient.

I train on the rower like I train running. If you have the opportunity to row 4 times a week:
Row 1 - Short Interval 250m or less (i.e. 8x250m rows rest half your row time)
Row 2 - Short row - 2000m to 4000m; this isn't a race just pick a pace and keep it plus or minus 10 seconds/5 seconds preferred
Row 3 - Long interval 500 to 1500 (i.e. 4x1000m rows 1 minute rests)
Row 4 - Long Row 5000 or more; again pick a pace and keep it your splits plus or minus 10 seconds/5 seconds preferred
Do not keep doing the same patterns change it up. Use your imagination. Once a month hit a 2000m row for time to check your progress.

Hope his helps. Hit me up if you have any questions.

 

[NWnewguy]

I've been using the C2 for years and when I have a deployment or something else that takes me away from it for a while, the best thing to get split times back down is 500M sprints. Do a 500M sprint and then do a core exercise such as Russian crunches or supermans or whatever works for you, but vary the exercise . Try to get through 4 sets of the sprints. You should be shooting for something in the 1:30 range, but that will be amazingly difficult. Once your body gets used to turning in 1:30-1:40 500M splits, rowing at 1:45 for 2000M seems stupid easy. I used to think I threw down some amazing 500M sprint times until I had a guy show up that rowed for the Academy (and was only 12 months removed from there) and he destroyed my previous command best on his first attempt. I guess it helps that he's also 15 years younger, but still, it didn't help my ego!
As discussed before, small improvements in split time require exponentially more effort. I would look for a stroke rate around 28-30 and routinely row for 22-30 minutes at a 2:00 or less pace. This does amazing things for your cardio and really targets a lot of muscle groups. I don't know of a more thorough total body workout on a machine.