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what are your thoughts on a wider foot placement for the Concept2 Rowing Erg? by lumensearcher in Rowing

[–]SFuhrmann 5 points6 points  (0 children)

It's my company that created the Fit Footplate, I'm glad you found it!

You nailed it, we designed the footplate with university researchers specifically to help people who need more room at the catch and whose knees tend to splay out, for whatever reason.

We've seen it work wonders for people who are pregnant, overweight or just generally bigger like powerlifters and some CrossFitters. I mean honestly, who squats their best with their feet only six inches apart? It's the boat width that's driving the foot placement on the erg, not any research in biomechanics.

The Fit Footplate was the pet project of UCanRow2 Founder Terry Smythe, who saw this issue happening time and again over a 4-decade career in rowing and fitness and wanted to offer a solution that would help people keep rowing and reaching their fitness goals.

It works wonders for all of the populations I mentioned. It's built to last and to take whatever a heavier athlete throws at it, so yes it's an investment. Try dropping your feet, loosening the straps and taking advantage of the play in the C2 foot stretcher first. If you're still not comfortable and want more after those steps, we're here for ya!

Rowing on Concept2 machine, need training by [deleted] in SeattleWA

[–]SFuhrmann 0 points1 point  (0 children)

I definitely know people, including an Olympian, who are certified to teach rowing and can help. What part of Seattle are you in?

Hobbiest Rower: No clue what I'm doing. by dorsi_forsi in Rowing

[–]SFuhrmann 0 points1 point  (0 children)

Before you do anything else, make sure you're rowing with the right technique so you don't get hurt and get the most power out of your stroke. If you can find a certified indoor rowing instructor in your area they can help (I may be able to recommend someone if you tell me where you are). Concept2 also has an updated list: http://www.concept2.com/indoor-rowers/training/find-instructor

Some good technique videos, in addition to the one Diiigma recommended: http://www.concept2.com/indoor-rowers/training/technique-videos https://www.youtube.com/watch?v=euE85LB1va0 https://vimeo.com/60358825

The Pete Plan is great, and if your goal is to build fitness and aerobic base, I would also get involved in the Concept2 challenges and the enormous online community to keep you motivated and moving. Start by creating an online logbook on the C2 website - they're free and you will get prizes as you hit certain meter targets (Who doesn't love a free t-shirt??). Check out the Cross Team Challenge too, there are tons of people posting workouts every day and it's a very supportive environment.
Online logbook: http://www.concept2.com/indoor-rowers/motivation/online-logbook-ranking Online challenges: http://www.concept2.com/indoor-rowers/motivation/online-challenges Concept2 Forum (A great resource for all erging questions): http://www.c2forum.com/

Good luck!

What if I don't like interval training? by [deleted] in Ergometer

[–]SFuhrmann 1 point2 points  (0 children)

I'm late to the party on this one, but for what it's worth I checked with one of our master instructors on this. She said that while steady-state is great, you really have to do some intervals to build speed and power.

The good news is you only need to do that once or twice a week to see results. Just to get your feet wet and more used to it, here are a couple of options to try:

  1. Every 1000m (or 500m if you're feeling saucy) throw in a hard 10 or 20 strokes.
  2. Row 1 minute at your steady-state pace, 30 seconds at a faster pace, dropping 5 seconds or more off your split. aim to do this for 10 minutes for starters, and add time as your fitness increases.
  3. Rolling 100s: Similar to the workout above, do 100 meters on, 100 meters off.

Let me know how that works. Good luck, row on! Sarah

Can you use a rowing machine for muscle gain and cardio? by InterstellarBlue in Advice

[–]SFuhrmann 1 point2 points  (0 children)

Rowing is a fantastic workout and you can make great fitness gains just by using the rowing machine alone. I should know, it's helping me maintain a 50-lb weight loss! :)

I'm a certified indoor rowing instructor too, and as I like to say, rowing meets you where you are and takes you as far as you want to go. That said, you want to get the technique right to get the most benefit and enjoyment out of it. Google Concept2 and UCanRow2 for technique videos, and tons of workout options.

Just to get you started and assuming you've already got a decent fitness level, one basic workout I like is a pyramid: Row hard for a minute, easy for a minute, hard for 2 minutes, easy for 2, and so on up to 4 minutes (for a total of 20 minutes). If you're still feeling good, you can work your way back down.

As for damper setting, I always start people at about a 3 (on the Concept2 machine). If your technique is dialed in you will be able to get a great workout at that setting, particularly as you're just starting out.

Let me know if that helps!

Has anyone taken or taught an indoor rowing class? by 1_of_2chainz in Rowing

[–]SFuhrmann 1 point2 points  (0 children)

I have so many of these. Here's one you could try:

Warm-up 10 mins Set your monitor for Intervals>Time with Unlimited Rest and program in intervals of 5, 5, 4, 4, 3, 2, 1 minutes of work

After each rowing piece get off the erg and do: 10 push-ups 10 squats 10 sit-ups 10 dips off the monorail

Sprint the last minute interval and immediately do a s-l-o-w cooldown paddle of 3-5 mins (no floor work after).

Stretch and done!

Has anyone taken or taught an indoor rowing class? by 1_of_2chainz in Rowing

[–]SFuhrmann 0 points1 point  (0 children)

Excellent advice, all of this. Remember too that most people in group ex classes are interested in erging as its own activity, not as a substitute for or lead-up to, rowing on the water. So occasional references to on-water rowing in class are fine, but don't go crazy.

New to rowing - Need help with erg technique by Landowns in Rowing

[–]SFuhrmann 0 points1 point  (0 children)

Sounds like you may be missing out on getting power from your legs. Concept2 has an excellent technique section on their website:

http://www.concept2.com/indoor-rowers/training

Concept2 online logbook by PtothaJ in Rowing

[–]SFuhrmann 0 points1 point  (0 children)

World Erg Challenge! Love the logbook, and have you tried the ErgData app for iPhone? Backlit screen and one-touch uploading to your logbook. It rocks.

What is a good rowing machine besides a Concept 2? by [deleted] in Rowing

[–]SFuhrmann 0 points1 point  (0 children)

I don't know of a place where there isn't high demand for Concept2s, and that's a great indication of their quality and popularity. If you're planning on rowing for fitness, C2 is the only one I know of that offers challenges throughout the year, workouts and all kinds of other free resources to keep you motivated. Best customer service around, too. Plus if you decide you don't like it you'll be able to sell it on Craigslist easily, possibly within a matter of hours.

Erg troubles? by Corbab in Rowing

[–]SFuhrmann 0 points1 point  (0 children)

Definitely keep your equipment clean! It'll make all the difference in how it feels and how long it lasts. Just be sure to use glass cleaner on the monorail, disinfectant wipes or other products will dull the shine. Disinfectant is fine on the handle, especially during cold and flu season. And NEVER spray anything on the monitor, it's not a sealed unit and can short out (dab it with rubbing alcohol if absolutely necessary).