Rowing with RowPro
Contents
1. The illustrated gude to Rowing with RowPro Home Edition Version 4 Digital Rowing Inc 60 State Street Suite 700 Boston MA 02109 USA www digitalrowing com assist digitalrowing com 2013 Digital Rowing Inc All rights reserved The authorized user of a valid copy of RowPro software may reproduce this publication for the purpose of learning to use RowPro software No part of this publication may be reproduced or transmitted for commercial purposes Digital Rowing RowPro the Digital Rowing logo and the RowPro logo are trademarks of Digital Rowing Inc Concept is a trademark of Concept2 Inc DO001 V004 RHE 10 20 13 1 First steps with RowPro STEP 1 CONNECT YOUR CONCEPT2 PM AND START ROWPRO RowPro can connect to a Concept2 PM3 or PM4 via USB or to a Concept2 PM2 via a USB Serial adaptor It s important to put on your HRM chest belt syne it with your Concept2 PM and connect your Concept2 PM to your RowPro PC before you start RowPro When you re all connected start RowPro by double clicking the RowPro desktop icon Note If you have problems starting RowPro or connecting your Concept2 PM check the Troubleshooting section in RowPro Help Online at www digitalrowing com help STEP 2 UNDERSTAND THE IN ROW DISPLAY The main RowPro display screen is called the In Row Display Before you row familiarise yourself with the main parts of the In Row Display shown below Edition License Version2. E ae ae Main menu 4 ec Rowhro ams Setup ET Center vaene Gnic hHep Stop Row B Mode ai T T T T T Setupa row Rowing log Stroke Finish Single or and controls technique your row multi erg Main w a e ee ad ie OD aa a a i aj t menu i s 2505 SW O 211 20 Pa 30 449 1 512 JH display r 2340 4M0 TTT Iv oo 2134 Progress i bar Pace PM and HR twin charts Chart selector Chart selector PM Mode fps connection indicator indicator Note For more information about the In Row Display see RowPro Help Online at www digitalrowing com help STEP 3 CREATE A USER RowPro is designed for multiple users Each user is provided with their own training plans rowing log user profile and user settings Before you row you need to add yourself to RowPro as a user To do this open the Control Center click the Users button at the bottom click Add read and accept the Medical Warning enter a user name and click OK and Close Each time you start RowPro the user is set to either the Guest User or the last person who used RowPro depending on the option selected in RowPro Control Center System Settings Note RowPro includes a Guest User who can row but does not have training plans a rowing log a user profile or user settings An unlimited number of users can use the general functions of RowPro by rowing as the Guest User If you are the only user set RowPro to start with the Last User ac
3. Stewart Wyllie says i General its full pam i i i People Chat Peter Loeffen says f currently stewartw please check into heat 2 online Pam at Digital Rowing says Ok heat 2 here we go Pam at Digital Rowing says Mike afe you there to check in Note People online can see your name in the Chat list and all the people in Chat can see each other typing in Chat SETTING UP A SOLO QUICK ROW Close Chat to get it out of the way Click the Create Quick Row button at the bottom of Session Setup Type in a session name like Solo Quick Row set the Duration to say 100m and click the big green Row button This will take you to the Check in and Start screen You ll see yourself listed there probably alone unless someone else has checked into the session The Check in window is shown below GMT now 20 35 GMT Pam at Digital Rowing MA Starter Catherine Cox Lines GB participants are info Mike Creamer NY US L N Ellen MO US Ruud Jackel Flevoland NL Mattias Andersson Who s Bo po Bo po Po po po bo i 5 h Robin Lawson lance GB In eac Alan B G8 lane and their Stan Nwaka London GB Dan Haskin NE US status Rowtand Hilis Herts GB Session Manuel Reyes 00000 CL Chat Kev Kitching Hampshire Remko van Dokkum NH NL Nigol Robinson AA F Withdraw Tell the Starter you re Starting Start Not Ready or Ready delay Note Session Chat can
4. the stroke Brian s easy to follow coaching is designed to help beginners quickly understand how to row safely and powerfully and help more experienced rowers improve all phases of the stroke from drive to finish This understanding enables you to accurately identify errors in your own stroke technique without needing a coach to watch you and give feedback Remember good stroke technique is the key to maximizing power minimizing injury and lowering heart rate e Each stroke loads your lower back with several times your body weight Good technique keeps the load manageable e 3 x 20 minutes per week adds up to around 75 000 strokes per year Good technique greatly reduces the risk of repetitive strain injuries e Good technique increases stroke power and efficiency which in turn reduces your heart rate and increases your pace STEP 5 ROW YOUR FIRST JUST ROW RowPro is designed to start ready to row in Just Row mode This means as soon as you start RowPro with your Concept2 Performance Monitor connected you can pull the handle to start rowing and RowPro automatically tracks your rowing without you touching your computer or your Concept2 Performance Monitor at all So start rowing and watch RowPro in action In the RowPro 3D Display the on screen boat moves along the course with the bow front of the boat matching the distance on your Concept2 Performance Monitor and the on screen rower called the Oarsman matching y
5. then some around 2 30 to 2 40 In a typical 10 or 20 minute Gentle session the pace will range from 2 45 to 3 15 depending who s in it In a typical 6k Handicap Race the paces range from 1 50 to 2 15 but with the handicapping the finishes are very close regardless of the paces There are plenty more examples The main points to note are e There are always sessions and people rowing at your pace and you can also create your own sessions and invite others to join e Most sessions have a range of paces and people tend to row along with others near their own pace e In time sessions everyone finishes at the same time regardless of their pace e Most sessions are not races they are people enjoying rowing together online How will I fit Online Rowing into the other rowing I m doing If you re just rowing a set pattern of pieces each week you can either join online rows already scheduled that are near what you want or you can create online rows yourself that others can join If you re doing a training program with specific workouts for example intervals you can do these by joining or creating an online row of similar duration and then rowing the pattern you were planning to row within that workout So for example if you were to do two intervals of 500m with 750m rests and a total of 6k you can row this pattern by changing your pace and stroke rate at 500 1250 1750 and 2250m to fit your planned intervals Also most trainin
6. 1 3 empty and leave the start as Workout Note A Workout start means the session clock starts when you pull the handle A Race start means RowPro does a race start sequence 5 Click the big green Row button now to set up the row in RowPro and on your Concept2 Performance Monitor The main parts of Session Setup are shown below Who are you Start Type User D Curent User Dana Sculier 0 What type of session do you want Lanes Set Piece if Empty Session 3 Erm Name 2 pty options os 3 Emp 1 000 meters fa 3 Custom y 4 Me Live Session 2 000 meters type 5 000 meters yp Online 6 000 meters 30 minutes 5 100m Venue 10 000 meters 60 minutes Warm Up Dn oo Half marathon 21 097 meters Up 250 m Marathon 42 195 meters 4 minutes kids Dn 250 m 100 meters Test 250 meter Event Test Set up Se the row F Use Broadcast eae Camerano n OOOO Specific sessions RowPro now sets up the 250m warm up on the RowPro In Row Display and on the Concept2 Performance Monitor When you re ready pull the handle and row the 250m warm up At the end of the warm up click OK to go on to the main row Note You can set RowPro to advance to the main row and warm down automatically in RowPro Control Center User Settings Row the 500m main row then the 250m warm down When you finish the session make sure the Save Strokes checkbox is checked s
7. Here s a recommended action plan for rowing with RowPro to get back in shape Step 1 Create a rowing plan Step 2 Use the Coaching Clinic Step 3 Find your motivators RowPro has rowing plans for weight fitness and competition If your initial goal is to lose weight choose a weight plan otherwise choose a fitness plan The RowPro Training Plan Wizard will guide you to the right plan and will tailor it for you To create a plan go to Control Center Training Plans click the Use Wizard to Create Training Plan button and follow the steps in the Wizard Click Coaching Clinic in the RowPro main menu to open the Coaching Clinic Click the gt button on the top left of the Charts frame The rower will start moving in slow motion Click and drag in the 3D Display to swivel the rower Click each of the buttons next to the coaching tips to learn about stroke technique in the different parts of the stroke Study the rower s action from different angles as you read the coaching tips Later when you row your workouts place a mirror on one side and your RowPro PC on the other side of your rowing machine Compare and adjust your technique while you row until your technique is good RowPro has a full suite of motivation boosters that reflect the surprisingly wide range of things people find motivational This enables you to select the motivators that fit you exactly to really help you stick with your rowing There s a
8. Strategies for staying motivated long term section later in this guide Look through that and try the various methods listed there to find the ones that work best for you Make a point of trying them all you never know Step 4 RowPro has the tools you need for clearly tracking progress from simply Track your logging rows to sophisticated tracking of variables like pace and heart rate progress There s a Tracking your progress section later in this guide Look through that and use the various methods listed there to track your progress ROWING TO MAINTAIN LIFELONG FITNESS If you re already reasonably fit and you re now taking up rowing chances are you re shifting from another form of exercise to ease up on your joints Our research shows this is one of the common drivers that get people rowing The typical background is that you used to keep fit by running aerobics or some other form of exercise that was hard on your joints but now you re in your forties or fifties and your knees ankles or other joints are giving you trouble so you ve invested in a Concept2 Indoor Rower Note You d be amazed at the number of rowers who were once runners but their knees just can t take the pavement pounding any more This is a smart choice because rowing is a low impact full body exercise you can do over your entire lifetime to stay fit and healthy The core theme in this group is that rowing is a long term replacement exerci
9. a trace for your HR on each chart STEP 10 UPLOAD YOUR RESULTS TO CONCEPT2 Concept2 provides free Online Logbooks where you can record all your rows This can be very handy if you want to participate in Concept2 Challenges or register for one of the Million Meter Clubs RowPro enables you to select one or more rows in your Rowing Log and export them direct to your Concept2 Online Logbook This is a great time saver that eliminates all the double entry work you d otherwise have to do To use this feature select one or more rows in your RowPro Rowing Log right click and click Export to C2 The first time you will be asked to enter your Concept2 Username Password and Ranking ID into RowPro and from then on you can just upload rows one at a time or in batches direct from RowPro Note You can get your login details from your Profile at the Concept2 website and of course you will need to have a Concept2 Online Logbook STEP 11 HAVE A PEEK AT ONLINE ROWING The one major feature of RowPro still to try is Online Rowing Now we know many folks hesitate thinking I need to get better before I show myself online We have two suggestions for you 1 You can quietly have a peek at online rowing by just setting up a Quick Row and immediately rowing it by yourself This gives you a look at what it s all about and enables you to confirm you have all the technology lined up correctly without anyone else seeing you row 2 There are
10. be seen by all people in that online rowing session but not by anyone else online STARTING You ll see the icon next to your name shows flashing red lights meaning you re not ready Click Ready and the red lights will disappear to show you re now ready to row online Strap yourself in get ready to row and click Prepare to Start You ll see the 100m Quick Row is now showing on your Concept2 Performance Monitor and the orange Prepare to Start button in Check in is replaced by a green Start button Rowing online Pick up the handle and click Start Watch your Concept2 Performance Monitor screen You ll see over a few seconds it goes through a sequence Sit Ready Attention Row Start rowing when it says Row While you row notice your boat moving and your pace showing on the Pace Bar at the right of the display When there are others rowing online you ll see their boats and Pace Bar entries as well CHECKING RESULTS When the session is over click OK to close the pop up box and RowPro will reset and set up a new Just Row Open Control Center Rowing Log and you ll see your Online Rowing session result has been saved automatically in your Rowing Log Click Oarbits then click Session Results and you ll see your result listed there Everyone who visits the Oarbits Results page or Oarbits Online can see that result If you click the result you will see the result details for each participant if you rowed alone then it will
11. beginners to help you get started e There s an online hostess Pam to answer questions and help you get started e Any pace is great from gentle to sizzling you choose e There are many scheduled rows every day that anyone can join e Online rowers are a great bunch of friendly people all around the world Here s a tour of RowPro Online Rowing that will take you through the main points CONNECTING ROWPRO TO THE OARBITS SERVER With your RowPro computer connected to the Internet open the RowPro Control Center and click Oarbits to connect RowPro to the Oarbits server at Digital Rowing Tech Tip If RowPro doesn t connect to Oarbits see the Troubleshooting Internet Connection help topic at www digitalrowing com help REGISTERING FOR ONLINE ROWING The first time you connect to Oarbits you see a registration page Enter the same email and password you used when you purchased or activated RowPro and for the computer name just make one up Note The computer name needs to be unique It s not seen anywhere it s just a technical requirement UNDERSTANDING OARBITS AND OARBITS ONLINE After you register in Oarbits you will see the Session List This shows all Scheduled Rows and Quick Rows currently available Later you will join or create these sessions in Oarbits For now just click Session Results to see the results of recent completed Online Rowing sessions Have a look around the rest of Oarbits to familiarize yourself with i
12. you have a number of rows in your Rowing Log you can start to use the rowing stats functions built into the Rowing Log To find and select the rows you want included in the stats you can Set Filters to select only rows of a certain Time Distance etc Right click a row and click Select Similar to quickly select all other rows with similar Duration Type and or Format Once that s done you can see basic stats for the selected rows at the bottom of the rowing log as shown in the image below 17 09 20 Training E 26 167 6000 2114 500 500 SD C2 5 10 2010 Training E 25 444 6000 2087 500 500 SD C2 Rows Selected 105 Total Time 44 18 42 0 Total Meters 630 000 Annual summary stats When you ve been rowing with RowPro for a number of years and many people have you can view an annual summary of your rowing statistics as shown in the image below and a chart showing your monthly rowing volumes RowPro Annual Log Time Time Meters Avg Pace Warm Up Dn Year Ended 31 Dec2003 54 06 275 744 026 00 2 109 44997 46525 YearEnded 31 Dec2004 58 07 50 6 824 536 00 2 064 80209 74536 Year Ended 31 Dec 2005 40 00 28 6 555 826 00 2 09 3 40033 45806 Year Ended 31 Dec 2006 59 24 237 847 137 00 2 06 1 58850 60370 Year Ended 31 Dec2007 51 24 26 4 727 459 00 2 077 41551 40590 YearEnded 31 Dec2008 38 00 54 2 533 678 00 2 08 0 36934 33275 YearEnded 31 Dec2009 22 19 18 3 309 683 00 2 158 19500 20000 Year Ended 31 Dec2010 20 24 405 275
13. 280 00 2 086 18436 18350 ANALYZING YOUR PROGRESS Over time you will of course want to check your progress how does the row I just did compare with a previous similar row It s easy just select two similar rows you want to compare then right click and click Analyze to get an analysis report similar to the one shown below which compares two 6000m Easy rows done 3 months apart Watts and Heart Rate Comparison Chart 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 E Ez Sumof Sumof Sumof Sumof Performance Value1 Performance Value2 Performance HRI Performance HR2 You can see there are many mechanisms in RowPro for tracking your performance and progress and you ll find you often use them to get that vital feedback about how you re doing and whether you re making the progress you want 4 Rowing online THE MAGIC OF ONLINE ROWING RowPro has a unique and very popular 3D Online Rowing system that enables you to row online with other people all round the world in real time Online Rowing is fun addictive and a great way to keep yourself rowing over the long term Online Rowing is a huge success with over 100 growth year on year and over 120 000 boats now past the finish line Have you rowed online yet If not now s the time to give it a go Some quick facts e Online Rowing is free to all RowPro users e Any Internet connection will do including wireless dial up and satellite e There are organized sessions for
14. Where else can you work out and compete with others all around the planet live and in real time Whether it s racing your past self the companionship and competition of online rowing the structure of a rowing plan or the mental lift you get from the sparkling 3D on water scene RowPro gives you just the motivation you need to stick with it for a lifetime of rowing fitness and health Action plan to maintain lifelong fitness Here s a recommended action plan for rowing with RowPro to maintain lifelong fitness Step 1 Create a rowing plan Step 2 Use the Coaching Clinic Step 3 Find your motivators Step 4 Track your progress RowPro has rowing plans for weight fitness and competition If your goal is to be competitive choose a competition plan otherwise choose a fitness plan The RowPro Training Plan Wizard will guide you to the right plan and will tailor it for you To create a plan go to Control Center Training Plans click the Use Wizard to Create Training Plan button and follow the steps in the Wizard Click Coaching Clinic in the RowPro main menu to open the Coaching Clinic Click the gt button on the top left of the Charts frame The rower will start moving in slow motion Click and drag in the 3D Display to swivel the rower Click each of the buttons next to the coaching tips to learn about stroke technique in the different parts of the stroke Study the rower s action from diffe
15. do with RowPro will automatically be added as another line entry in your Rowing Log There are many functions available in your Rowing Log for example viewing Session Reports comparing and analyzing rows importing rows from Concept2 LogCards viewing your rowing history and statistics uploading results to your Goncept2 Online Logbook and much more Many of these functions are accessed by right clicking an entry in your Rowing Log to bring up the pop up menu There is a separate Rowing Log for each RowPro User My Log There are also separate Rowing Logs for Venue Race results the Race Log and for downloaded competitor rows the Competitor Log The main parts of the Rowing Log are shown below Control a Center ii pages USER PROFILE TRAINING PLANS ROWING LOG USER SETTINGS SYSTEM SETTINGS OARBITS Filters F Fitters on Include Warm Up Dn in Cu mee E Opening Balance 1 000 meters SD Stroke Data C Date Category Type Fomat Te Metes 500m WUpDn Cu Metes SD C2 C2 Sent to C2 25 02 2 Just Row 1344 31 2106 0 0 1 079 261 25 02 2 Just Row 0 421 188 1518 0 0 1 079 449 25 02 2 Just Row 0414 180 1550 0 0 1 079 629 Selected 25 02 2 st Row BE 132 2005 0 0 1 079 761 Personal 6 06 20 Just Row 0 167 9 133 0 1 079 851 entry Rowin 6 06 20 Just Row 0 120 60 1394 0 0 1 079 911 8 6 06 20 Online Row 100m 0 207 100 1435 0 0 1 080 011 SD L
16. doctor to confirm it s safe and effective for you 2 Tracking progress Even with a plan it s not easy to verify week by week if it s really working Your Concept2 Performance Monitor records the basics but from there you re on your own typically with no coach or trainer to help RowPro connects direct to your Concept2 Performance Monitor captures every stroke automatically as you row saves it in your personal rowing log and provides reports and analysis to track your rowing and show your progress 3 Coaching clinic Stroke technique is far more important than most people realize and can make or break your rowing Incorrect technique can lead to injury and can result in an unfortunate combination of higher effort for lower results It s important to make your rowing contribute to your wellbeing not put it at risk RowPro has a Coaching Clinic where you can watch stroke technique in slow motion and learn the key parts of the rowing stroke from Olympic Rowing Coach Brian Hawthorne Once you understand the basics you can observe the Oarsman while you row and compare and adjust your technique using a mirror 4 Motivation Often a by product of medical conditions is tiredness or weakness that can make it hard to get on the rowing machine and do the exercise you need That s where RowPro really comes to the rescue RowPro is like a stimulant that boosts your motivation to row Whether it s racing your past self
17. ental lift you get from the sparkling 3D on water scene RowPro gives you just the motivation you need to stick with it for the off season Action plan to maintain off season fitness Here s a recommended action plan for rowing with RowPro to maintain off season fitness Step 1 Create a rowing plan Step 2 Use the Coaching Clinic Step 3 Find your motivators Step 4 Track your progress RowPro has rowing plans for weight fitness and competition If your goal is to be competitive choose a competition plan otherwise choose a fitness plan The RowPro Training Plan Wizard will guide you to the right plan and will tailor it for you To create a plan go to Control Center Training Plans click the Use Wizard to Create Training Plan button and follow the steps in the Wizard Click Coaching Clinic in the RowPro main menu to open the Coaching Clinic Click the gt button on the top left of the Charts frame The rower will start moving in slow motion Click and drag in the 3D Display to swivel the rower Click each of the buttons next to the coaching tips to learn about stroke technique in the different parts of the stroke Study the rower s action from different angles as you read the coaching tips Later when you row your workouts place a mirror on one side and your RowPro PC on the other side of your rowing machine Compare and adjust your technique while you row until your technique is good RowPro ha
18. g plans have a number of filler rows where for example you just row 6k Easy You can row some or all of these online with others just by setting up a suitable Scheduled Row in Oarbits You may not be able to do all your training online this way but you should be able to do quite a large part This helps break up your training and gives you the boost of rowing with others while you train How long before a Scheduled Row starts do I need to register and check in For the more popular sessions like GenFit you might want to register a day or more before the start to make sure you have a place in it The maximum number of boats in any online row is 16 For special events like someone s birthday row people typically join as soon as they see it listed in Oarbits maybe days or weeks away Having said that you re welcome to join any Scheduled Row that still has lanes available up to the last minute before it starts It s a good idea to check in at least 10 minutes before the start time of a Scheduled Row This gives you time to get oriented do a bit of a warm up and chat with the others there As a general rule the starter should start the row no later than 5 minutes after the scheduled start time rather than continuing to wait for someone who has not checked in 5 Strategies for long term success STRATEGIES FOR STAYING MOTIVATED LONG TERM RowPro has a full suite of motivation boosters that reflect the surprisingly wide range of thi
19. ing for the actual rowing in Online Rowing Note Nobody online can see you re in Oarbits so take your time and have a good look WORKING WITH GMT After RowPro connects to the Online Rowing Server the session list shows any Quick Rows you can join plus any Scheduled Rows you have created or joined in Oarbits Notice there is a GMT clock showing the current GMT time All RowPro Online Rowing sessions are scheduled in GMT so you ll need to get used to working in GMT It takes a little getting used to but you ll quickly get used to working out GMT vs your local time Note There may not be any Quick or Scheduled Rows at the exact time you look so the list is likely to be empty USING CHAT At the bottom of Session Setup click Chat to open the Chat window Look in the panel on the right to see if there are any names listed there Any people listed there are currently connected to the Online Rowing Server If you d like to try Online Rowing with one of them type something like Hi I m new to Online Rowing Anyone want to help me do my first ever online row If anyone replies they can help you from there Otherwise you can set up a solo Quick Row yourself just to try it out The Chat window sometimes referred to by users as General Chat is shown below LN Ellen says Hey these screenshots are the way to make friends Pam at Digital Rowing says Stuart can you please check into the 2nd round heat 1 four mins
20. ique while you row until your technique is good RowPro has a full suite of motivation boosters that reflect the surprisingly wide range of things people find motivational This enables you to select the motivators that fit you exactly to really help you stick with your rowing There s a Strategies for staying motivated long term section later in this guide Look through that and try the various methods listed there to find the ones that work best for you Make a point of trying them all you never know RowPro has the tools you need for clearly tracking progress from simply logging rows to sophisticated tracking of variables like pace and heart rate There s a Tracking your progress section later in this guide Look through that and use the various methods listed there to track your progress ROWING TO MAINTAIN OFF SEASON FITNESS This of course is the perfect use of a Concept Indoor Rower because that s the reason it was invented in the first place to help on water rowers maintain their form over winter while the rivers and lakes were frozen The typical background 1s that you are a fit person who does some other form of sport or exercise in the warmer months when you can be outdoors and you need to maintain your fitness levels and stay in reasonable shape over winter So you ve invested in a Concept2 Indoor Rower because rowing is a full body exercise you can do indoors at home The core theme in this grou
21. literally hundreds of people rowing online and while some of them are super fast others row at a very sedate pace Mostly people row time rows online so everyone finishes at the same time and nobody cares how fast or slow you row mostly it s just to have the pleasure of other people s company Also just so you know Online Rowing is free and you can do as much or as little as you want anytime 24 7 So if you re ready to have a quick peek at Online Rowing go to the Online Rowing section of this guide and follow the steps there 2 Working out what rowing you need to do ROWING TO GET BACK IN SHAPE If you re rowing to get back in shape and from there maintain a healthy fitness you re not alone Our research shows this is one of the most common drivers that get people rowing The typical background 1s that you were in reasonable shape years or decades ago but now you re in your forties or fifties and having issues with your weight fitness health so you ve invested in a Concept2 Indoor Rower to get back in shape Great decision by the way A common theme in this group is that people have had some attempts at kick starting an exercise regime in recent years but for various reasons didn t end up sticking with it Typically the key reasons the exercise fell away were 1 time pressure and 2 trouble staying motivated Note Time pressure is known to be the key make or break factor in sticking with exerci
22. ngs people find motivational This enables you to select the motivators that fit you exactly and really help you stick with their rowing e Just being able to track progress gives you a tangible feeling of accomplishment that motivates you to continue e People find soft competition very motivating Top of the list is the ability to race your past self Also on this list is rowing vs pace boats and people s downloaded Rowfiles Rounding out this list is rowing with other people live online where they re not officially racing but they can t help but get caught up in mini competitions with adjacent rowers or online rowing buddies If your problem is feeling bored while you row just the 3D on water scene on the RowPro display is tremendously motivating mentally lifting you out of your indoor environment and onto the sparkling virtual river In most people s minds boats and water beat machines and rooms hands down If you find rowing alone at home a bit lonely online rowing is just the tonic you need The company community companionship and interaction via chat forums and email with other rowers online is a proven major motivator If you regularly suffer the will I row today inertia the commitment of having signed up to row a scheduled session online with others is the catalyst that gets you on the machine Also the commitment of having a scheduled training plan session due that day is the catalyst
23. o the strokes are saved This will enable you in future to row with it as a past row So that s going to be your typical pattern for a RowPro rowing session set up the row in Session Setup row the warm up the main row and the warm down and you re done STEP 8 ROW WITH OTHER BOATS Right now it s time to bring in other boats These can be pace boats and or past rows done by yourself or other people plus of course you can row online with other people live in real time but that s for later First let s set up a 500m Set Piece using both a pace boat and the 500m Set Piece you already rowed To do this follow the steps 1 3 in Step 7 above then do the following to add in the pace boat and past row e Pace boat Click the 2 button in the Lanes section Click Pace Boat check the Quick Pace checkbox enter suitable Pace and SPM settings similar to what you just rowed in the 500m Set Piece and click Select You ll see next to the 2 button instead of Empty it now shows QPB and the Pace you set for the pace boat Note When typing in a pace just type in the digits So for example to enter a pace of 2 15 4 just type in 2154 e Past row Click the 3 button in the Lanes section Click Past Row Providing you saved strokes when you did the 500m Set Piece you ll see it listed there Select it and click Select You ll see next to the 3 button it now shows PR and the pace Now click the big green Row button to set up the row in RowP
24. od stroke technique With every stroke you take the Oarsman executes the stroke with excellent technique enabling you to check compare and adjust your own stroke using a strategically placed mirror Charts indicators and target zones Your performance in terms of Pace Stroke Rate and Heart Rate is shown in the lower part of the In Row Display together with bands to show if you re in your target zones Pace chart shows your HR chart shows your pace since you started HR since you started SPM indicator shows your vs your target zone vs your target zone SPM vs your target zone REVIEWING YOUR PERFORMANCE AFTER A ROW When your row is done you can review your performance in summary via the entry line in your RowPro Rowing Log or in detail via the Session Report The image below shows the Session Report for a 4x2000r750 Slow Pressure interval row Slow Pressure Session RowPro Session Report Rowed by Peter Loeffen on 17 October 2010 Avg Avg Avg Avg End Interval Time Meters Pace DPS Watts Cals SPM HR 1 8 476 2 000 2 119 120 1525 121 19 130 2 8 469 2 000 2 117 120 153 1 121 19 138 3 8 47 2 2 000 2 118 12 0 1529 121 19 146 4 8 47 0 2 000 2 118 120 153 0 121 19 152 Sum Active 35 087 8 000 2 118 120 1529 484 19 152 Sum Rest 26 216 6 000 2 118 1529 362 26 151 Totals 1 01 30 3 14 000 2 118 1529 846 22 151 Sum Warm Up Dn 7 153 1 250 67 Overall 1 08 45 6 15 250 913 TRACKING YOUR ROWING STATS Once
25. og 6 06 20 Online Row 100m 020 8 100 1440 0 1 080 111 SD 14 06 2 Just Row 0103 48 1463 0 0 1 080 159 19 07 2 Onine Row 200m 0380 200 1350 0 0 1 080 359 SD 19 07 2 Onine Row 100m 0 204 100 1420 0 0 1 080 459 SD 19 07 2 Onine Row 100m 0 203 100 1415 0 0 1 080 559 SD Basic Rows Selected 247 Total Time 6 11 40 0 Total Meters 80 559 etats Utilities C logad C impot Manuel Entry C Statistics Reset View My Log x Users DU Current User Dana Sculler M Close STEP 7 ROW YOUR FIRST SET PIECE OK now that you ve rowed with RowPro it s time to row a Set Piece RowPro is pre configured with all the standard Concept2 Set Piece rows from 500m to Marathon To set up a Set Piece row click Session Setup in the RowPro main menu This opens the Session Setup panel where you can set up all rows other than Just Rows The basic sequence for using Session Setup is 1 Confirm you are selected as the User so the result goes into your Rowing Log 2 Select the type of session you want to row This could be a Set Piece Training Session Custom Row or Online Row By default Set Piece is selected 3 Select the specific session you want to row from the list For this row leave the default 500m session selected 4 Choose any session options for example boats in other lanes splits warm up down etc For this row leave the default 5 splits and 250m warm up down selected leave lanes
26. our stroke timing Note RowPro learns about each stroke once you have finished it When you change your stroke rate the Oarsman may take a stroke or two to re synchronize with you While you row the on screen Pace Chart tracks your pace and the numbers displayed on the on screen PM twin match the numbers on your Concept2 Performance Monitor If you are wearing a HR monitor connected to your Concept2 Performance Monitor then the on screen HR Chart tracks your heart rate When you do a Just Row you can keep rowing as long as you want The RowPro course will go on forever Of course if you re not used to rowing you need to take care not to overdo it first time out please consult your Concept2 User Manual for guidance When you re ready to finish your Just Row simply stop rowing The on screen Oarsman takes one or two more strokes until it s sure you ve stopped then your boat stops and the Oarsman stops rowing For Just Rows you need to tell RowPro when you re finished rowing To do this click the pink Stop Row button on the menu bar above the 3D Display check the Save Row checkbox confirm the correct user i e you is selected and click OK to save the result RowPro then ends your Just Row and sets up a new Just Row You can now check the result in your Rowing Log STEP 6 CHECK YOUR ROWING LOG To open your RowPro Rowing Log click Control Center Rowing Log There you ll see your Just Row listed Every new row you
27. p 1s that rowing is a seasonal replacement exercise regime that s primarily about maintaining fitness Often there s also a history of competing in events such as marathons because they provide stimulation competition and goals Rowing goals 1 People in this group typically have the following rowing goals 2 To successfully stay fit over winter Challenges People in this group face the following specific challenges with rowing e Uncertainty about what rowing to do e Need to track progress to know it s really working e Uncertainty about how to row properly e Need a way to stick with it that really works Using RowPro to maintain off season fitness OK here s how to use RowPro to maintain off season fitness 1 Rowing plans People know rowing without a plan is basically guesswork and repeatedly rowing the same workout invites boredom But when you re new to rowing finding the right mix of workout duration intensity frequency and format is not easy and finding a rowing plan that s right for you can be a real mission RowPro provides a lifetime supply of rowing plans that are tailored to you and efficiently cycle your body through the correct mix of strength endurance and speed workouts so you get the best results from your off season maintenance 2 Tracking progress If you re already reasonably fit you ll no doubt have long established habits for monitoring distance heart rate and other metrics RowP
28. re working hardest then over time you risk overloading your elbow So take the time to study proper technique in the Coaching Clinic and keep working at it 6 Getting help RowPro Help Your first port of call for help is the built in RowPro Help To launch it click Help on the RowPro main menu or press the F1 button for context sensitive help on major forms RowPro Help Online The entire RowPro Help is available online at www digitalrowing com help Troubleshooting RowPro Help and RowPro Help online have a complete Troubleshooting section that covers all the common problems you may encounter and how to resolve them Information and assistance For free and friendly personal assistance email assist digitalrowing com This is also available to tryout users
29. rent angles as you read the coaching tips Later when you row your workouts place a mirror on one side and your RowPro PC on the other side of your rowing machine Compare and adjust your technique while you row until your technique is good RowPro has a full suite of motivation boosters that reflect the surprisingly wide range of things people find motivational This enables you to select the motivators that fit you exactly to really help you stick with your rowing There s a Strategies for staying motivated long term section later in this guide Look through that and try the various methods listed there to find the ones that work best for you Make a point of trying them all you never know RowPro has the tools you need for clearly tracking progress from simply logging rows to sophisticated tracking of variables like pace and heart rate There s a Tracking your progress section later in this guide Look through that and use the various methods listed there to track your progress ROWING TO MANAGE A MEDICAL CONDITION If you re rowing to manage a medical condition you are not alone Our research shows this is quite a common driver that gets people rowing The typical background is that you have a medical condition such as diabetes and you need aerobic and or strength exercise to maintain your health or slow the progression of the medical condition So you ve invested in a Concept2 Indoor Rower because indoor rowing is a
30. ro and on your Concept2 Performance Monitor Again you ll see and row the warm up first then when you go on to the main row you ll see the Pace Boat in Lane 2 the Past Row in Lane 3 next to you and yourself in Lane 4 which is the near lane Note Lane 1 is always the far lane nearest to the shoreline While you row the main row the Pace Boat just goes at its preset pace because it s a Quick Pace Boat You can also create more complex pace boats that change their pace and or stroke rate up to 20 times along the way The Past Row on the other hand is an exact stroke by stroke replay of the original row as you rowed it So for example if you sprinted the last 10 strokes then the Past Row will also sprint the last 10 strokes exactly as you did originally STEP 9 VIEW A SESSION REPORT By now you will have three results in your Rowing Log 1 The Just Row 2 The first 500m Set Piece you rowed alone 3 The second 500m Set Piece you rowed with the Pace Boat and Past Row Click Control Center Rowing Log where you should see all three results listed Right click one of the 500m Set Piece rows and click Details to bring up the Session Report In the Session Report you ll see 5 splits of 100m and totals Note You can also double click an entry in your Rowing Log to see a Session Report Click Split Chart to see a chart of the 5 splits then click Stroke Chart to see a chart of the strokes If you were wearing a HRM you ll also see
31. ro connects direct to your Concept2 Performance Monitor captures every stroke automatically as you row saves it in your personal rowing log and provides reports and analysis to track your rowing and show your status Coaching clinic Stroke technique is far more important than most people realize and can make or break your rowing Incorrect technique can lead to injury and can result in an unfortunate combination of higher effort for lower results It s important not to accidentally injure your lower back or elbow in the off season RowPro has a Coaching Clinic where you can watch stroke technique in slow motion and learn the key parts of the rowing stroke from Olympic Rowing Coach Brian Hawthorne Once you understand the basics you can observe the Oarsman while you row and compare and adjust your technique using a mirror Motivation You already know how to stick with an exercise regime but now you need to make a successful emotional transition to rowing Don t fall into the mind trap that rowing is boring when there s so much you can do to make it stimulating RowPro has a powerful suite of motivation boosters that make indoor rowing as interesting as your previous activity and in some cases better Where else can you work out and compete with others all around the planet live and in real time Whether it s racing your past self the companionship and competition of online rowing the structure of a rowing plan or the m
32. s a full suite of motivation boosters that reflect the surprisingly wide range of things people find motivational This enables you to select the motivators that fit you exactly to really help you stick with your rowing There s a Strategies for staying motivated long term section later in this guide Try the various methods listed there to find the ones that work best for you Make a point of trying them all you never know RowPro has the tools you need for clearly tracking progress from simply logging rows to sophisticated tracking of variables like pace and heart rate There s a Tracking your progress section later in this guide Look through that and use the various methods listed there to track your progress 3 Tracking your progress TRACKING YOUR PERFORMANCE WHILE YOU ROW The RowPro In Row Display is a goldmine of information that helps you understand your performance while you row Performance relative to other boats The first and most obvious feedback is your performance relative to pace boats past rows and other people you re rowing with online as shown below Relative boat positions show how you re performing vs other boats 5 2505 Sw O12 Pa 19 1 51 2 JH MA A M0 o TT IV 9 2134 BT s 2 2 Lane buoys every 10m See through radar shows relative Pace bar shows orient you on the course boat positions at a glance meters pace Stroke technique You also get feedback about go
33. se programs over the long term Rowing goals People in this group typically have the following rowing goals 1 To get back in shape 2 To successfully slot the rowing into your busy lifestyle so it gets done 3 To keep on top of it in future so you stay in shape Challenges People in this group face the following specific challenges with rowing e Uncertainty about what rowing to do e Need to track progress to know it s really working e Uncertainty about how to row properly e Need a way to stick with it that really works Using RowPro to get back in shape OK here s how to use RowPro to get back in shape l Rowing plans People know rowing without a plan is basically guesswork and repeatedly rowing the same workout invites boredom But when you re new to rowing finding the right mix of workout duration intensity frequency and format is not easy and finding a rowing plan that s right for you can be a real mission RowPro provides a lifetime supply of rowing plans that are tailored to you and efficiently cycle your body through the correct mix of strength endurance and speed workouts so you get the best results for the least rowing Tracking progress Even with a plan it s not easy to verify week by week if it s really working Your Concept2 Performance Monitor records the basics but from there you re on your own typically with no coach or trainer to help RowPro connects direct to your Concep
34. se regime that s primarily about maintaining lifelong fitness Often there s also a history of competing in events such as marathons because they provide stimulation competition and goals Rowing goals People in this group typically have the following rowing goals 1 To successfully replace running or other past activities with indoor rowing 2 To get the same experience and outcomes from rowing as you did from running 3 To be able to keep doing it over the long haul basically the rest of your life Challenges People in this group face the following specific challenges with rowing e Uncertainty about what rowing to do e Need to continue old habits of monitoring distance heart rate and other metrics e Uncertainty about how to row properly e Need to handle the emotional shift from running or other activities to rowing Using RowPro to maintain lifelong fitness OK here s how to use RowPro to maintain lifelong fitness l Rowing plans People know rowing without a plan is basically guesswork and repeatedly rowing the same workout invites boredom But when you re new to rowing finding the right mix of workout duration intensity frequency and format is not easy and finding a rowing plan that s right for you can be a real mission RowPro provides a lifetime supply of rowing plans that are tailored to you and efficiently cycle your body through the correct mix of strength endurance and speed workouts so
35. show only you FINDING OTHERS ONLINE There is a dedicated Online Rowers Forum at www digitalrowing com Feel free to post there and to see what others are up to in the world of Online Rowing On the forum you ll find other RowPro users of all makes and models who are keen to exchange ideas help each other and just chat as friends If you ve never posted on a forum before just look around till you get the idea then try it yourself either by replying to a post by someone else or by starting your own Note There s also a very active forum at Concept2 UK for RowPro folks at www concept2 co uk forum You ll soon see it s really easy and you ll be welcomed by your fellow RowPro users many of whom will cheerfully and enthusiastically help you get going So give it a go COMMON QUESTIONS ABOUT ONLINE ROWING What is Online Rowing Online rowing is connecting your RowPro PC to the Internet and rowing with other people anywhere in the world live and in real time The sessions are very similar to offline RowPro sessions but there are some extras There s an online rowing club named Oarbits where you create and join Scheduled Rows view results and contact others When you click Row in Session Setup Online you go through to a Check in area where others gather and you can text chat with each other and warm up until the starter starts the online row When you row there are other boats beside you in the other lanes Each boat represen
36. t and when you re done close the Control Center to leave Oarbits The main parts of Oarbits are shown below The view shows the Oarbits Session List page The Result List page looks similar Control ada o pages TRAINING PLANS ROWING LOG USER SETTINGS SYSTEM SETTINGS OARBITS SR Name Duration Starttime GMT Reg H Scheduled Easy_30min 30 00 SatJan01 0700 1 Row E 10k_MMV 10 000m Sat Jan 01 09 00 1 E New_Year_FM 42 195m SatJan01 0900 4 Oarbits 10k_MMV 10 000m SatJan01 10 00 1 pages a 10k_MMV 10 000m SatJan01 11 00 1 _ E 5k_to_get_rid_of_toxins_1 5 000m SatJan01 11 00 1 E 5k_for_the_new_year_2 5 000m SatJan01 11 25 1 Online 2x5k_cool_down_2k 2 000m SatJan01 1150 1 sessions L JVC_HAS_STARTED Om Sat Jan 01 12 00 1 New_Years_Day_Paddle 20 00 SatJan01 1400 7 California_Row 30 00 SatJan01 1700 1 E 4_x_1k_Intervals 1 000m SatJan01 1700 2 Easy_Beginners_Row 30 00 Sat Jan 01 18 30 1 m 2x12 mins_Ist_of_2 12 00 SatJan 01 2000 1 Utilities 4 i Refresh 04 38 GMT Participants f Details Users 4 Current GMT time Note The computer name needs to be unique It s not seen anywhere it s just a technical requirement CONNECTING ROWPRO TO THE ONLINE ROWING SERVER Next click Session Setup Online This connects RowPro to the Online Rowing Server at Digital Rowing This is a special real time connection reserved by Digital Row
37. t2 Performance Monitor captures every stroke automatically as you row saves it in your personal rowing log and provides reports and analysis to track your rowing and show your progress Coaching clinic Stroke technique is far more important than most people realize and can make or break your rowing Incorrect technique can lead to injury and can result in an unfortunate combination of higher effort for lower results RowPro has a Coaching Clinic where you can watch stroke technique in slow motion and learn the key parts of the rowing stroke from Olympic Rowing Coach Brian Hawthorne Once you understand the basics you can observe the Oarsman while you row and compare and adjust your technique using a mirror Motivation We all know it s not just training plans and tracking that get you back in shape You have to stick with it The 64 000 question is who s going to win the motivational mind game you or the rowing machine That s where RowPro really comes to the rescue RowPro is like a magnet that counteracts other pressures on your time by strongly drawing you to rowing via a powerful suite of motivation boosters Whether it s racing your past self the companionship of online rowing the structure of a rowing plan or the mental lift you get from the sparkling 3D on water scene RowPro gives you just the motivation you need to stick with it until you get back in shape and beyond Action plan to get back in shape
38. that gets you on the machine It provides the critical mind shift from will I row today to what am I due to row today Everyone is different and no doubt some of these motivators will resonate with you more than others It s important to at least try all of them so you can find out and maybe surprise yourself with what works best for you Remember the one word that comes up with the feedback from almost every RowPro user is motivation For most people RowPro is the motivation to row STRATEGIES FOR AVOIDING INJURY To keep rowing over the long term it s essential that you don t injure yourself particularly from the rowing stroke action that you ll repeat many times over a lifetime Note If you row a 20 minute workout 3 times a week over a year you ll row around 750 000 meters At an average of 10 meters per stroke that s 75 000 strokes per year and a whopping one million strokes over 13 years The key strategies for avoiding injury are Warm ups and warm downs Yes you already know this but don t let knowing it replace doing it Warm up and warm down before and after every row Good technique Physiotherapists know your lower back can be loaded with up to 7 times your body weight when you row and the common problem of shooting your slide is a significant contributor to that load Also if your elbows aren t completely straight during the part of the drive when your big leg muscles a
39. the friendly companionship of online rowing the structure of a rowing plan or the mental lift you get from the sparkling 3D on water scene RowPro gives you just the motivation you need to get on with it Action plan to manage a medical condition Here s a recommended action plan for rowing with RowPro to manage a medical condition Step 1 Create a rowing plan Step 2 Use the Coaching Clinic Step 3 Find your motivators Step 4 Track your progress RowPro has rowing plans for weight fitness and competition If your initial goal is to lose weight choose a weight plan otherwise choose a fitness plan The RowPro Training Plan Wizard will guide you to the right plan and will tailor it for you To create a plan go to Control Center Training Plans click the Use Wizard to Create Training Plan button and follow the steps in the Wizard Click Coaching Clinic in the RowPro main menu to open the Coaching Clinic Click the gt button on the top left of the Charts frame The rower will start moving in slow motion Click and drag in the 3D Display to swivel the rower Click each of the buttons next to the coaching tips to learn about stroke technique in the different parts of the stroke Study the rower s action from different angles as you read the coaching tips Later when you row your workouts place a mirror on one side and your RowPro PC on the other side of your rowing machine Compare and adjust your techn
40. tivated that way you will never need to bother setting the user If there will be more than one user set RowPro to start with the Guest User activated that way none of the users will accidentally row as another user Note The 20 day free tryout is limited to one user STEP 4 VISIT THE COACHING CLINIC One of the most common questions people ask when they start rowing is Am I doing this right Then they start searching for a technique video Good stroke technique looks easy in a video and is important to master but it takes time and attention to develop properly That s why RowPro has a state of the art 3D coaching clinic where you can watch the 3D Oarsman perform excellent stroke technique in slow motion and learn the key parts of the stroke from Olympic rowing coach Brian Hawthorne To explore the Coaching Clinic click Coaching Clinic on the RowPro main menu then e Click the gt button on the top left of the Charts frame The rower will start moving in slow motion Click the gt gt button The rower will row at 24 SPM Go back to slow motion e Click in the 3D Display and drag the mouse The rower will swivel to follow your mouse Now you can see the display is true 3D Look at the rower s action from different angles as you read the coaching tips e Click each of the buttons next to the coaching tips to learn about stroke technique in the different parts of the stroke Stop Slow Fast Coaching notes about parts of
41. ts someone else in the session When each person takes a stroke their avatars in the boats beside you also take a stroke so their position and actions match in real time When you finish an online row a finish panel pops up showing the results and enabling you to chat again with others in that row Is there someone online who can help me get started Yes Look out for Pam at Digital Rowing in RowPro Chat or email Pam at PamL digitalrowing com Pam helps people get started and hosts a number of online sessions including GenFit and Beginner sessions Pam rows online most days and is there to help you The other folks online can also help and most are very happy to do so and very knowledgeable about Online Rowing Are there organised activities I can join There are several organized activities you can join including e General fitness friends and family gentle and beginner sessions organized by Pam e Handicap racing series organized by Ernie e Online training series organized by Chad e Race Night Series organized by Concept2 UK e There s more information about organized sessions in the Activities section of Oarbits Online at www digitalrowing com Oarbits How fast do the folks online row People row online at whatever pace suits them In a typical 30 minute GenFit session for example with 16 people rowing there will be a few fast boys out the front at 1 52 or so then a bunch at 2 00 to 2 05 then more at 2 10
42. whole body exercise you can do at home and done correctly it can raise your heart rate substantially and build your strength appropriately The common theme in this group is that rowing is a medically driven exercise regime that s primarily about maintaining health Rowing goals People in this group typically have the following rowing goals 1 To maintain your health through an active exercise regime 2 To be able to keep doing it over the long haul basically the rest of your life Challenges People in this group face the following specific challenges with rowing e Uncertainty about what rowing to do e Need to track progress to know it s really working e Uncertainty about how to row properly e Need a way to stick with it that really works Using RowPro to manage a medical condition OK here s how to use RowPro to manage a medical condition 1 Rowing plans Given your medical condition finding the right mix of workout duration intensity frequency and format is not easy and finding a rowing plan that s right for you can be a real mission And of course you need your doctor to check and confirm any exercise plan is going to be safe and effective for you RowPro provides a lifetime supply of rowing plans that are tailored to you and efficiently cycle your body through the correct mix of strength endurance and speed workouts so you get the best results for the least rowing You can take a RowPro rowing plan to your
43. you get the best results while not stressing your joints 2 Tracking progress If you re already reasonably fit you ll no doubt have long established habits for monitoring distance heart rate and other metrics RowPro connects direct to your Concept2 Performance Monitor captures every stroke automatically as you row saves it in your personal rowing log and provides reports and analysis to track your rowing and show your progress Coaching clinic Stroke technique is far more important than most people realize and can make or break your rowing Incorrect technique can lead to injury and can result in an unfortunate combination of higher effort for lower results It s important not to accidentally replace knee stress with lower back or elbow stress RowPro has a Coaching Clinic where you can watch stroke technique in slow motion and learn the key parts of the rowing stroke from Olympic Rowing Coach Brian Hawthorne Once you understand the basics you can observe the Oarsman while you row and compare and adjust your technique using a mirror Motivation You already know how to stick with an exercise regime but now you need to make a successful emotional transition to rowing Don t fall into the mind trap that rowing is boring when there s so much you can do to make it stimulating RowPro has a powerful suite of motivation boosters that make indoor rowing as interesting as your previous activity and in some cases better
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