Update Spring11

8/3/2019 Update Spring11

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Rowing Tips fRom Top AThleTes

A s we count down to the 2012 London Olympics, Concept2 has invited aspiring Olympians to sharetheir best rowing tips and training ideas on our blog. These elite rowers have answered technical

questions and shared tips that can apply to all rowers, even beginners. Here are some of ourfavorites for training and racing. Visit concept2.com/blog frequently for detailed advice and updates fromour athletes.

Sam Loch (Australia)

Sam Loch will race in the Australian M8+ again this August.He won a bronze medal in this event at the 2010 World Championships.

Sam offers some insight into foot position on the indoor rowerand says that it’s “a routinely ignored aspect of training andracing” that can alter your comfort and performance. If yourfeet are too high, you limit your catch length, which limitsyour stroke length and overall technique. If your feet are toolow, your leg drive won’t be optimal and you won’t be able toproperly engage your leg drive. “As a rough guide, you wantyour knees to be in the general vicinity of your armpits at thecatch position (when the handle is closest to the ywheel),” says Sam.

Shoe choice on the erg is often a matter of convenience and

personal preference, but Sam recommends experimenting withdifferent shoes to make informed choices. Sam explains: “I ndthat most running shoes emphasize cushioning (which is neif you’re trying to reduce impact in your running stride) but onthe Concept2 Indoor Rower, I feel they reduce the amount of force applied through the leg drive.” Consider rowing barefootor in thin-soled shoes to see what works best for you.

Ali Cox (United States)

American Ali Cox earned a World Championshiptitle and an Olympic silver medal in 2004. After leaving rowing to launch her own marketingconsultancy in 2008, she has rededicated herself to the Olympic dream and has her eyes rmly set on making the London 2012 USWomen’s 8+.

Ali’s tips for spring racing:

Patience: Do not go nuts when you rst shoveoff from the dock. Take the time to nd yourgroove, reestablish rhythm and trust that thecobwebs will work themselves out.

Blisters: Prepare and have your best healingremedies ready to go, such as [applying] blacktea bags and hydrogen peroxide. The number onething with blisters is that you do not want to alterthe way you hold the oar, because it will screw uptechnique and potentially create injuries.

Ali also recommends ways she nds motivation toreach “another level” in workouts:

• Visualize the work your opponent is putting in.

• Play songs on your iPod that have happysignicance.

Cover photo: German women training at altitude on Silvaplana, St. Moritz, Switzerland. Photo by Detlev Seyb.


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Andréanne Morin (Canada)

Andréanne Morin has travelled around the world with her oars and boats. She has represented Canada from her early days as a junior rower in Ottensheim, Austria (1998) through two Olympic Games(Athens 2004 and Beijing 2008). She now has her sights set on theLondon 2012 Games.

Andréanne feels that hand positioning and grip control are oftenunder-coached but are technical elements rowers can easily coach

themselves. Here are a few ideas to consider:

• A better grip and a better feeling through the hands will undeniablylead to a more effective connection to the water. Relaxed handsand a loose grip allow a rower to achieve a smoother and quickerpick-up of the boat at the catch.

• Often in boats, you will see some athletes with a grip wider thantheir own shoulders and others will have narrow grips. A widergrip will allow you a greater pivot at the catch while a narrow gripwill limit your pivot. At both extremes, the stroke is not at optimalefciency.

• A cue to help rowers correct the width of their grip is to place arubber band on the grip at the ideal inside hand position. When

the rower’s hand comes in contact with the band, they will knowthat their hand has shifted.

• A rower’s hands should only barely brush against their body at the release. Under no circumstanceshould the handle come in contact with the body, since it would be like slamming on the hand break—killing all the momentum of the boat generated through the drive. Skin abrasions and bruises on thetorso are obvious hints that there is too much contact between the handle and the body.

• Visualize the nal erg score youwant to see at the remainder of

the erg piece.• Systematically repeat positive

words of encouragement atcertain milestones throughoutthe workout.

• Remind yourself that pain istemporary, results are forever.



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he Dynamic Indoor Rower, introduced in December 2010, provides rowers with more optionsfor indoor rowing. The Dynamic Indoor Rower specically addresses the needs of competitiveon water rowers who are training for proper body control, early body preparation and good connection

between the oar handle and foot stretchers during the drive.

This comparison chart differentiates between our indoor rowers and will help you choose the best product.

going DYnAmiC…oR noT

Model D

Model E

Model Don Slides

Dynamic

Compact

footprint

**

**

*

***

Price

(Plus shippingand applicabletaxes)

$900(PM4 upgradeavailable)

$1260

$1190($900 Model D

plus $290pair of Slides)

$1250(PM4 upgradeavailable)

Great

aerobicworkout

***

***

***

***

Close

simulation tothe dynamics of rowing a boaton the water

*

*

**

***

Easy tomoveandstore

***

***

*

**

Suitablefor gyms,health clubs,and tnessfacilities

**

***

*

*

Team boatconnectivity

Availablewith Slides

Availablewith Slides

***

Availablesoon

Higherseat:easier toget onand off

*

***

*

***

T

moDel D moDel e



one ToUgh CoRD

Rowing on the Dynamic Indoor Rowerrequires a more specic technicalapproach than rowing on the Model Dor E. For general tness, the ModelD or Model E may be a better choice,since it provides an efcient workoutfor all abilities. The Model D is currentlythe standard for indoor rowingcompetitions, world records and

recruiting.

As Bryan Volpenhein, Oklahoma CityHigh Performance Center Head Coachexplains, “I’ve been on [the Dynamic]quite a bit recently, and I just doa lot of my own personal trainingon them. I think they’re a greatmachine—very compact, portable,actually easier to store than theConcept2 stationary erg and not asclumsy as the sliders.” Hear moreabout Bryan Volpenhein’s experiencerowing on the Dynamic IndoorRower, and watch how he executesa start sequence, race pace, andsteady state in our new Dynamicvideos at concept2.com/dynamic.

he drive system of the new Dynamic Indoor Rower uses ahigh-tech, high-strength cord made of Dyneema®. The cordconnects the handle and the foot carriage; a chain, located within

the enclosure, uses the resultant force and drives the ywheel. Thecord’s light weight results in a system that is more responsive tothe rower’s movements and quick to react, especially at high strokerates. It is also possible to decrease the handle return force of theshock cord to better simulate the feel of a boat.

Dyneema®

cord is three-and-a-half times stronger than theModel D and E chain, and is used for sailboat rigging, commercialshing nets, industrial lifts and slings, and even trapeze supportropes. We rst started testing this cord while developing the SkiErg,where quick and light poling cadence is important. Factors such asmaterial, braid type and lubrication were investigated. Over the lastthree years we’ve placed dozens of cord samples under rigorouscontinuous use and strength testing. We continue to performstrength tests to learn more about how the cord will function withuse and what the best treatment is for optimum life.

Dynamic owners should inspect the cord regularly for visible signsof wear. The cord may become fuzzy, but does not need replacinguntil the bers begin to separate.

The Model D and E will continue to use the chain, which has provenover time to provide a durable, smooth feel of rowing on thewater.

moDel D on sliDes

T

DYnAmiC





Concept2 and Concept2 CTS travel to severalregattas in the US and abroad each year tosupport regatta competitors with oar service.We provide technical advice, repair work andparts replacement so that athletes can headto the starting line with condence in theirequipment. Here is a list of 2011 regattaswe’ll be attending.

2011 International RegattaService Schedule

World Cup IMunich, Germany, May 27–29

World Cup IIHamburg, Germany, June 17–19

World Cup IIILucerne, Switzerland, July 7–9

U23 ChampsAmsterdam, Netherlands, July 21–24

Junior ChampsEton, United Kingdom, August 4–7

World ChampsBled, Slovenia, August 28–September 4

European ChampsPlovdiv, Bulgaria, September 16–18

2011 Concept2 CTS RegattaService Schedule

CSSRA RegattaSt. Catharines, Ontario, Canada, June 3–5

USRowing Club NationalsIndianapolis, Indiana, July 13–17

Head of the Oklahoma*Oklahoma City, OklahomaSeptember 30–October 2

Head of the Charles*Boston, Massachusetts, October 23–24

* a regatta where the new Dynamic IndoorRower will be available for demo.

DiD YoU Know? ConCepT2 AnD sUpeRCRoss

Andrew Short, the 6th fastest rider in the 2011 Supercross season.

In sports where agility, strength, quickness and enduranceare mandatory for success, the key is nding the besttraining modalities to achieve these goals. The Concept2Indoor Rower is one such tool used by many of today’stop Supercross riders.

Supercross is motocross, or off-road motorcycle racing,on dirt tracks in major professional sports stadiums. Afew of the iconic settings are Angel Stadium in Anaheim,

California, the Georgia Dome in Atlanta, Georgia, RogersCentre in Ontario, Canada, and even the hallowedgrounds of Daytona Motor Speedway in Florida.

Supercross taxes the body to amazing levels over onevery long day. Here’s a typical day: A rider will be facedwith a qualifying race where they must place within thetop nine to race in the nals. If the rider doesn’t make thetop nine he or she has another chance in the “Last ChanceQualier”—another full race in which the top two riderscontinue to the nals. The nal race is called the “Main,” or night show, where it is an all out, go-for-broke 20-laprace of seemingly impossible obstacles, tight corners andbreathtaking jumps. The physical demands of this type

of racing have led the top riders to the Concept2 IndoorRower for its ability to fully condition the body.

Concept2 has grown so much in the sport: it was theonly tness equipment company invited to present at theRicky Carmichael University, a riding school for up andcoming motocross riders.

To get a look into the world of Concept2 and Supercrosscheck out this video:youtube.com/watch?v=uh4ELF74OQ8.



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ACCessibiliTY @C2_ADApTive

Innovative athletes have long been adapting indoor rowers and racing shells to meet their needs, sowe’ve teamed up with several outstanding organizations to help make the sport more accessible to awider population.

With dedicated researchers, rowing coaches and seless individuals in the tness industry, we are workingto make rowing accessible to a community of people with many varied gifts and abilities. We’re nding thatrowing is bringing a new level of tness, independence and inclusion to individuals facing a wide array of physical and mental challenges.

Here are some of the events and organizations that we supported in the past year.

Abilities Expo Los Angeles, CA

This is a three-day event targeted towards theadaptive community and rowing was featured asa sport and exercise. Thousands of people wereintroduced to rowing by Angela Madsen, a 2008Paralympian at the Beijing Olympic Games, worldrowing record holder and the only person with adisability to have rowed across two oceans (Atlanticand Indian).

U.S. Olympic CommitteeParalympic Military Sports Camps Chula Vista, CA and Newport, RI

These camps give disabled veterans an opportunityto try several different sports including rowing—both on the water and on the indoor rower. Theaim is to provide an introduction to the sportfor both its competitive opportunities as well aslifetime health benets.

DisAbility Sports Festival, California State University San Bernardino, CA

The DisAbility Sports Festival is designed for people of all ages and disabilities to learn and participate infteen different sports taught by experienced athletes and coaches.

Sweat for a Vet Veterans Day Event Washington, DC

Able-bodied and disabled people pedaled Spin bikes, Krankcycled and rowed for three hours raising awarenessand over $70,000 for tness equipment to outt the rehabilitation facilities at Walter Reed Army Hospitaland Bethesda’s National Naval Medical Center. It was organized by Project VisAbility, an organization thatlinks job opportunities in the tness world with physically challenged tness instructors.

Rowing at the rst ever adaptive event at the C.R.A.S.H.-B.Sprints. From l. to r.: Lauren Silva, Laura Schwanger and Jennifer Cloutier.



2011 C.R.A.S.H.-B. SprintsWorld Indoor Rowing Championship

Boston, MA

This marks the second year that an adaptiverowing race has been included in the CRASH-BSprints. Adaptive entries nearly doubled from theprevious year and included several elite rowersfrom the US, Canada and Brazil. Six competitors

received invitations from Paralympic Rowing CoachKaren Lewis to attend a US Adaptive Rowing Teamdevelopment camp in Oklahoma City.

Twitter: @crashbsprintsFacebook: CRASH-B World Indoor RowingChampionships.

UCanRow2

Houghton, MI

Terry Smythe and Sarah Furman have combinedtalents and are taking to the road to introduce

rowing to the adaptive community. Terry is amaster rowing instructor and has taught rowing atworkshops across the country. Terry has also beenworking diligently to have the Michigan SpecialOlympics include indoor rowing. Terry’s mostrecent adaptive rowing work was hosted by theTexas Rowing Center Adaptive Rowing Program.

Twitter and Facebook: @UCanRow2

Exercise for Persons with DisabilitiesProgram (ExPD)

Spaulding Rehabilitation Hospital and Community

Rowing, Boston, MA

This is a pioneering tness program for individualswith spinal cord injuries. The groundbreakingtechnology of Functional Electrical Stimulation(FES), combined with rowing, allows paralyzedmuscles to contribute to whole body exercise.FES rowing increases cardiovascular health andimproves muscle mass and bone density in peoplewith lower body immobility.

Louisville Rowing Club

Louisville, KY

Louisville Rowing Club (LRC) is home to one of theoldest adaptive rowing programs in the US. It isalso the only facility where coaches from all overthe US can participate in hands-on workshops,learning how to develop adaptive programs in theirown clubs and experience the newest adaptivecoaching techniques. If you want to bring adaptiverowing to your boathouse, LRC is where you begin.louisvillerowingclub.org

On Water Adaptive Rowing

There are dozens of locations across the countrythat now offer opportunities to learn to row, bothindoor and out. Find out more in the Opportunitiesand Events section at concept2.com/adaptive.

Please visit concept2.com/adaptive to learn moreabout adaptive rowing. Our goal is to supportadaptive rowers worldwide by sharing stories,photos and resources on third-party adaptationsand general information about adaptive rowing.

Greg Lakomski racing the LTA Mens’ Open event at the 2011C.R.A.S.H.-B. Sprints.



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giving voiCe To The peRfoRmAnCe moniToR

W e’ve been hearing from more and more visuallyimpaired folks who nd the Concept2 Indoor Rower aterric tness option. It offers a safe and exhilarating

activity and is a great way to train for rowing, skiing or othersports. It also offers an opportunity for competition through indoor

racing.

In June 2008, we introduced ErgChatter, a free, PC software designed to

interface with the Performance Monitor (PM) to give a “voice” to the PMdata. ErgChatter announces your performance data at regular intervalsas you row. The software was developed for us by Jason Dahlstrom,a rowing coach and programmer. Since then, over 350 people havedownloaded the free software from our website. Full details and a link todownload can be found at concept2.com/ergchatter.

At the C.R.A.S.H.-B. Sprints World Indoor Rowing Championships in

eRg ChATTeR ChAngeD mY life

David BrownDavid Brown was a marketing executive withCoca-Cola in Saudi Arabia in 2000 whenhe fell victim to a homemade bomb left onhis car. The explosion left him without hisright hand and totally blind. After years of running with a training partner he turned torowing on his Model D.

“One day in 2008 I was idly lookingthrough the Concept2 website at theadaptive classications when I came acrosssomething called ErgChatter—softwarethat would allow blind or visually impairedpeople to get a readout of the PM3 on theircomputer. I was excited.

From that moment on my life changed forthe better. I didn’t need anyone to tell mehow I was doing. I could log my times and

chart my progress. I joined virtual team “Sub7” and could readother rowers’ training programs and compare my efforts to theirs.I now felt part of the crew!

I can chat online and share my training sessions and no one realizesthat I’m any different than them. It makes me feel included.”

Mike WinegardenMike Winegarden was born with aneye disease that left him blind and partially deaf since the age of 10.He has been involved in tness for over 20 years and is the creator of the See Yourself Fit system.

“From the moment I took thegrip in hand I knew I found anexcellent tness machine. I wasstunned to learn that [Concept2]had developed a means for blind

or low vision people to hearinformation as they row.

Perhaps the most exciting thing of all is that it’s free. Most of us blindfolks have to pay big bucks foradaptive technology or expensiveequipment to try and make thingsaccessible. ErgChatter uses thevoice that’s already on yourcomputer.

Thank you for building the bestmachine out there and a big thank



Version 6.40 of the Concept2 Utility allows you toupload workouts done on the Dynamic Indoor Rower.You no longer have to go back to your log and manuallyedit uploaded pieces to be marked as Dynamic.

Marking pieces as Dynamic is as easy as clicking thecolumn in the Logcard Data Viewer window prior touploading your pieces. If you row most of your pieceson the Dynamic, save yourself a few clicks by selecting

Dynamic as the default type in the Edit Settings window.This will automatically mark pieces as Dynamic in theLogcard Data Viewer window.

you for making it accessible at no extra charge.I can’t tell you how nice it is to sit down andnot have to ask someone how far I have goneor anything else. This is what accessibility isreally supposed to mean.”

For the unabridged versions of these two stories,please visit concept2.com/visuallyimpaired.They are well worth reading!

February, we offered a sneak peek at a newapplication we are developing for the iPhone,iPad and iTouch. It will offer many of the featuresof ErgChatter plus additional capabilities, suchas setting up workouts and giving more controlover what is voiced. This application is not yetavailable, but we hope to have it ready fordownload this summer. Continue to visit thethird-party software pages of the Service sectionfor information on apps developed for iPhone,iPad, iTouch, Android and other devices.

For information about ErgChatter and updates onthe future app, visit the Adaptive Rowing sectionof our website at concept2.com/adaptive.

new in The ConCepT2 UTiliTY



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how To enTeR meTeRs foR pAsT seAsons

It’s May…and that means a new rankingyear has begun. That’s right!Ranking Year 2012 began May 1.

With it comes a fresh slate for loggingmeters and besting personal bests. If you didn’t get all your 2011 RankingYear meters entered in time, don’t fret!Simply go to the History tab in youronline logbook, scroll to the Historical

Monthly Summary section and click Addnew historical monthly total. The levelof detail you use to enter past meters isup to you. Enter information workout-by-workout, or simply enter bulk sums toshore up your lifetime meter total. Havemeters to enter from even older rankingyears? No problem. The History tab willtake these, too.

Sorry folks, it’s not possible to uploadmeters from past ranking years; you’llneed to use the History tab for thesemeters. Also, we do not accept race timesfor past ranking years.

For more information about the rankingand online logbook, check out the RankingFAQs/Help, located in the list of QuickLinks just under your name on your mainlogbook page.

Happy logging!

This UpDATe is A pUbliCATion of ConCepT2, inC.

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800.245.5676 emAil: [email protected]

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Need a little motivation to keep going?

Check out the revamped Workout of theDay feature at concept2.com/wod.

Each day we offer three workouts to helpyou stay on track with your training.Choose from the short (30 minutes orless), medium (about 45 minutes), or long(60 minutes or longer) workout dependingon your goals and schedule for that day. If you don’t like what we’ve chosen, use the “show alternate” links to display randomselections for each workout type.



TweeT TweeT TweeT

With over 195 million users, youprobably know some “Tweeple” whostay in touch via 140 characters orless on the social media site Twitter.Follow your favorite rowers andskiers on Twitter to hear directly

from elite athletes, get real-time updates onraces or find motivation from others. There’seven a virtual team, c2tweetcrew.com, that

follows each others’ progress. Visit their websiteor search #c2tc.

Chances are your favorite team, club orboathouse is already on Twitter. Search for thesecrews to follow their racing seasons and cheerthem on.

Here are some of Concept2_Rowing’s favorites:

Concept2MXMMA Concept2’s Greg Hammondposts about training for motocross, off-roadracing and mixed martial arts.

C2_Adaptive Concept2’s Mark McAndrew

collaborates with the adaptive rowing andskiing communities.

SkiErg Training ideas and information forskiers on the Concept2 SkiErg.

alicox16 Follow 2004 Olympic Silver Medalist(and Concept2 blogger) Ali Cox’s quest to makethe 2012 Olympic team.

crashbsprints Updates on the C.R.A.S.H.-B.Sprints World Indoor Rowing Championships.

UCanRow2 Bringing indoor rowing to peopleof all ages, sizes and abilities.

In addition to rowing teams, national teamsand elite rowers, we love to hear whatworkouts you’re doing, answer your questionsand share your news.Follow us: @Concept2_Rowing.

Concept2 and Facebook go back along way. Attentive viewers of thefilm The Social Network may havenoticed that various rowing scenesuse retro Concept2 oars, includingin the climactic battle between the

Harvard team featuring the Winklevoss twins(dubbed the “Winklevii”) and the Dutch Nationalteam at the Henley Royal Regatta. To help out

the authenticity of the film we supplied severalsets of replica oars to match the ones used inthe original regatta. If you’re interested in howthey filmed the rowing sequences, check out theseries of articles on row2k.com entitled “Rowingand the Social Network” by Dan Boyne, directorof recreational rowing at Harvard and the film’stechnical consultant.

With such strong connections to rowing, it’s maybeno surprise that the Concept2 Facebook pagesare thriving. We’ve got pages for both rowing(facebook.com/concept2.rowing) and the SkiErg(facebook.com/concept2.skierg). As well as beinggood places to catch up on all our latest newsand links, they also host a whole community of people posting message, photographs, stories andvideos.

You may also be interested in our updatedConcept2 Facebook application. This app shows thelatest Online Logbook workouts for you and yourFacebook friends. It can also be set up so that yourworkouts are automatically posted to your NewsFeed. We’ve added new features as well, like acalendar that shows you what events are currentlytaking place on the online logbook and the ability

to choose from different message formats.We’ve also recently included the ability to easily seeyour friends’ ranked workouts and to publish yourworkout only to a select group of friends. We haveplans for other changes in the future, includingpublishing online logbook challenge achievementsand maybe even adding workouts to your onlinelogbook from Facebook itself.

If you’ve got ideas for what you’d like to see in theapplication, or if you have any other comments,then please send it to [email protected].

ConCepT2 AnD fACebooK



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What kind of workouts can be done onthe SkiErg?

The SkiErg is a versatile training device thatcan be used for any workout. You can do shortintense intervals, long slow distances andanything in between. You can fine-tune the feelof the pull by adjusting the damper setting—ahigher damper setting offers a slower heavier

feel that’s more of a strength workout; a lowerdamper setting encourages a quicker temposimilar to fast ski conditions.

I already own an indoor rower. Why wouldI want a SkiErg as well?

The SkiErg offers an exercise that iscomplementary to rowing. In rowing, the work isdone moving from a compressed position to anextended position, while in skiing you start thepull in an open, extended position and move to amore compressed position. Skiing is performed

standing; rowing is seated. Either one alone is agreat exercise solution because both are impact-free and involve the whole body. Having bothgives you more choices.

TRAining on The ConCepT2 sKieRg

I already have a coach and a training plan.How can I incorporate SkiErg workouts?

Choose several workouts per week, preferably atleast one interval session and one longer session,and simply replicate the workout. For example,if you want to replace a running interval session,determine the time it’s taking you to run theintervals. You can then either set the SkiErg

Performance Monitor for an interval of the sametime, or you can experiment a bit to determinethe SkiErg distance that will be comparable toyour running distance. It might even be thesame distance.

What program of workouts will be bestfor me?

The specific blend of workouts that’s ideal forany one person will depend on the following:Your fitness goals, current level of conditioning,strengths and weaknesses, experience with

ski technique, availability of training time andprobably other factors as well. Given this, it’sdifficult for us to offer a training program that’sperfect for everyone.

Training Plan

1) Read down the left column and find your fitness goal.

2) Read across the top row to see how many workouts of each type should be included in your weekly training.

3) Choose your workouts from the suggested lists.

Longintervals,

short rest

1

1

1

Short intervals,short rest

1

1

1

1

Short intervals,

equal rest

1

Longerintervals,equal rest

1

1

1

Long,steady work

1

1

2–3

Generaltness

Competitiveskiing, sprint

Competitiveskiing, 5k–15k

Competitiveskiing, loppets



A key component of any good training plan is testing.Regular testing, over the same time or distance, is thebest way to monitor the progress of your training.

Concept2 has established the SkiErg PerformanceSeries—a program of consistent, scheduled testingover a range of test distances designed to informsmart training.

Here is a snapshot of the test periods and distances:

Test Periods: (test may be performed at any timeduring the month)

• May 1–31

• July 1–31

• September 1–30

• November 1–30

Test Distances:

• Speed/Power: 30 seconds

• Sprint: 1000 meters

• Distance: 2000 meters

• Distance: 5000 meters

Anyone is welcome to submit results for all orany of the test distances in each of the fourtest periods. Results will be archived on theConcept2 Online Logbook, so that coaches andathletes may refer back to historical data. Visitskierg.com/performanceseries for complete detailsincluding how to submit results to the online logbook.

We hope you’ll join the fun and take advantage of thistraining tool.

The sKieRgpeRfoRmAnCe seRies

Suggested Workouts

Short intervals, short rest for short burst powerTabata: 20 seconds hard; 10 seconds off x 81 minute hard, 30 seconds easy1:40 hard, 20 seconds easy

Short intervals, equal rest for speed500 meters hard, 2 minutes easy1 minute hard, 1 minute easy

Long intervals, short rest for endurance 3 minutes hard, 30 seconds easy1000 meters hard, 250 meters easy1500 meters, 1 minute rest

Longer intervals, equal rest for maximizingVO2 max, speed1000 meters, 3–4 minutes rest5 minutes hard, 3 minutes easy2000 meters hard, 4 minutes rest

Long, steady work for endurance 5000 meters2 x 20 minutes30 minutes10,000 meters1 hour

Offered at left is the framework of a training plan,and a selection of different types of workouts to fillthe plan, depending on your identified goals.



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We offer a range of challenges to keep you tthroughout the year. Successful participants willbe able to download a personalized certicate of completion and purchase commemorative itemsthrough Café Press (US and Canada only).

June 21Summer Solstice Challenge

21,000 meters on June 21. Rowor ski, indoors or out, in one ormore sessions.concept2.com/summersolstice

July 1–31SkiErg Loppet

100,000 meters on the SkiErg inthe month of July.concept2.com/skiergloppet

August 1–28Dog Days of Summer

A different distance goal for eachweek of August. Row or ski, indoorsor out. concept2.com/dogdays

Looking Ahead…

October 25–31Skeleton Crew Row or ski 31,000 meters.

November 24–December 24Holiday Challenge Row or ski 100,000 or 200,000 meters(50,000 for kids and adaptive rowers).

Helpful Challenge Links:

• Annual Challenges Calendar: All of our challengesin one place at concept2.com/calendar.

• Instructions for participating in all Concept2challenges: concept2.com/challenges.

eRg ChAllenges!foR besT ResUlTsshAKe iT Up!

Is your workout always the same? If so, youmay not be getting as much out of it as youmight think. In order to get tter and stronger,as well as burn more calories, you need topush your current limits.

Here are ve ways to challenge yourself inyour rowing and SkiErg workouts:

Stretch your total time or distance Do you tend to do the same number of meters or minutes every time you row orski? Pick one day of the week to challengeyourself by increasing the length of yourworkout by 10 minutes or 2000 meters.

Go further in the same amount of time Take your standard workout, whether it’s 20minutes or 45 minutes, and note how manymeters you accomplish. Then, once or twice aweek, try for 10% more meters than usual.

Go harder and shorter If your workouts tend to be of the long,steady variety, try doing intervals once ortwice a week. Intervals alternate short,intense bouts of work with easy restfulactivity. Try 1 minute hard, 1 minute easy, or20 seconds hard, 40 seconds easy.

Add other exercises Once or twice a week, try incorporating someother exercises with your erging. Or if youhave a SkiErg as well as a rowing erg, rotatebetween the two ergs. Other exercises couldinclude pushups, pull-ups, crunches, jumping

rope, running stairs or anything else youhave nearby.

Work out twice a day Once a week, try challenging yourself bydoing two workouts in one day—one in themorning and one in the evening. If you knowyou’re going to be away from your erg for aday or two, this can be a good way to “stockup” or “catch up” on your exercise.



emploYee pRofile

Ja haddck

Jason Haddick joined the Concept2 crew in April 2000 asa member of the production team. After graduating fromJohnson State College in Vermont in 1990 with a B.S. inHealth and Physical Education, Jason spent the betterpart of the next fteen years working outdoors as a skipatroller at Stowe and Smugglers Notch ski areas duringthe winter, and as a tour leader for Vermont Bicycle Toursduring the summer. Jason still enjoys cycling and skiingand is affectionately known as “Quadzilla,” especially by

those who try to follow him up or down the many hills of northern Vermont.

As a member of the production team Jason has worked onall aspects of indoor rower assembly, molding carbon oarparts and testing sweep and sculling oars. Today, Jasonsplits his time between working in the warehouse andoar shaft molding. You are just as likely to nd him ona forklift loading indoor rowers and oars in a containerbound for Europe or Asia as you are to nd him lugging amandrel (part of the mold for an oar shaft) in or out of anoven in the oar shaft molding room.

On working at Concept2 Jason

says, “I love working herewith such a great bunch of fun and energetic people. Wework hard together to createa terric atmosphere, whereexibility and creativity helpsolve problems and come upwith new ideas for improvedproducts and processes.” As atestament to this, Jason sayshis most difcult day at work

was the day someone ate his lunch. In place of the twosmoked turkey and Cabot cheddar cheese sandwiches he

left in the refrigerator, he found a note of apology saying “the sammies were yummy’” attached to someone else’slunch. Sadly, Jason did not enjoy the lasagna.

Jason hails from a small town in western Pennsylvania nearSeven Springs Resort, where he learned to ski and golf atan early age. Other interests include: hiking, hunting andshing, and at age 14 he caught a world record sailshwhile vacationing with his dad. The record stood for tenyears! Jason’s newest hobby is making Vermont “liquidgold” (maple syrup). He lives in Montgomery Center,Vermont, with his wife, Heather, their two very activesons, aged 7 and 4, and their three pet hermit crabs.

C2 CommUniTY news

When last fall’s Update newsletter went tpress, we were in the process of installing oufour 6kW tracking photovoltaic arrays. They’vnow been producing power since NovemberYou can follow our power production byvisiting allearthrenewables.com and enterinsite #270 in the Energy Production Report.

In Vermont the rst Saturday in May is GreenUp Day. Citizens volunteer to pick up trashalong the roads of their town. The trash icollected in bright green bags and left by theside of the road for free pick-up. Concept2

joined with our neighbor, the Turtle Fur Groupto “green up” our little industrial park.

Concept2 solar panels are up and running.

Concept2 Green Up crew. From l. to r.: Judy Geer,Kathy Gruber and Jan Bailey.


http://slidepdf.com/reader/full/update-spring11 18/20cct2.c | 800.245.5676

gooDs&gADgeTsgooDs&gADgeTs

18

moDel e inDooR RoweR

The Model E Indoor Rower featura rugged double-coated frame,rechargeable battery pack and nickel-plated chain, all of which mait even more low-maintenance ththe Model D. It stands 6” higher

the oor, putting the seat at normchair height for easier access.

The PM4 monitor (standard on tModel E) makes rowing more fun wonboard games, wireless heart ramonitoring and racing capabilitieThe PM4 supports both Polar™ aGarmin™ Heart Rate technologGarmin heart rate belt included.

PN 1997-US with PM4$1260 plus shipping

moDel D inDooR RoweR

The Model D Indoor Rowerincludes an updated footboarddesign, caster wheels, and instantlatching mechanism. The PM3monitor is standard on the ModelD. A PM upgrade is also available.The Model D requires minimalmaintenance and is built towithstand heavy use.



DYnAmiC inDooR RoweR

The Dynamic Indoor Rower is designed to meetspecic training needs of the competitive rowingathlete. The difference between this machine andthe Model D or E is that as you row, your feet domost of the moving rather than the seat. The seat also free to move, but due to the physics of rowingthe seat movement is minimal.

In addition to the same rugged construction andperformance monitor options as the Model D and Ethe Dynamic Indoor Rower:

• Offers a closer simulation of the dynamics of on-water rowing.

• Demands similar concentration and body controlas needed when rowing in a boat.

• Serves as a training and coaching tool that is mosport-specic than the Model D or E.

• Encourages effective technical movements andmore consistent power application.

• Has a smaller footprint (76 in/193 cm) than eitha Model D (96 in/244 cm) or a Model D on Slides(132 in/335 cm).

PN 2790-US with PM3 $1250 plus shipping

PN 2792-US with PM4 $1400 plus shipping



Note: Indoor rower purchased separately.

sKieRg

Similar to the Concept2 Indoor Rower, the Concept2 SkiErghelps you build strength and endurance by working theentire body in an efcient, rhythmic motion. Skiing is a low-

impact, high calorie-burning exercise suitable for all agesand abilities.

Just like the indoor rower, the SkiErg features:

• A Performance Monitor (either PM3 or PM4) that allows youto accurately assess your output, monitor your progress,and compare your scores with others

• Air-resistance ywheel—the harder you pull the moreresistance you feel

PN 2700-US Wall Mounted with PM3 $730 plus shipping

PN 2702-US Wall Mounted with PM4 $880 plus shipping

PN 2710-US Optional Floor Stand $200 plus shipping

For shipping outside the U.S. call Concept2. All prices and products are shown in U.S. dollars and are subject to change without notic

Go to concept2.com/slide to view Slides in use.

Note: Concept2 SkiErg shownwith Optional Floor Stand

DReissigACKeR oARs

Sweeps and sculls are made of berglass and carbon ber so they are lightweight and strong. Everyoar is made to customer specications. Visit concept2.com/oars for more information. Please call us toplace an order. Oars cannot be ordered online.

ConCepT2 sliDe

Enjoy the dynamic feel of rowing on the waterwith your current indoor rower. One pair of Slidesis required to oat a single indoor rower. Link two

indoor rowers together with a pair of Slides plus aspare Slide to simulate a “double” for team training.

PN 1800 (pair) $290 plus shipping PN 1800S (spare) $155 plus shipping 3 or more pairs $260/pair plus shipping

cct2.c | 800.245.5676



CloThing

See our complete line of shirts and shorts at concept2.com.

» T-shirts Short-sleeved, cotton $16.75–$19.

Short-sleeved, dri-release

®

$26.00» Performance Shirt Long-sleeved, Coolmax® $45.00

» Rowing Shorts Polypropylene/Spandex $47.00

Cotton/Lycra $29.00

moniToR YoUR heART RATe

The Performance Monitors PM2, PM3 and PM4 will display your heart rate if you use one of the following compatible heartrate options:

ReTRofiTs

» Caster Wheels» Model D Retrot Handle » Flexfoot™ Retrot Kit» PM4 Retrot Kit

ACCessoRies

More accessories for your indoor rower are available including:

» AC adapters for Performance Monitor(PM1, PM3 and PM4)Indoor Rower Cover

Most products (excluding oars) can be ordered online at concept2.com or by calling 800.245.5676 (U.S. & Canada) or 802.888.6333 (Int’l. only).

hart Rat Rcr

ad Ca

PN 1862$25 plus shipping(For those who already havea Polar chest belt.)

par Ct bt, hart Rat

Rcr ad Ca

PN 1747$75 plus shipping

par fT40 wrtatc

ad Ct bt

PN 2488$159.95 plus shipping(You will also need PN 1862 tosee heart rate on your PM2,PM3, or PM4.)

If you are unsure of which option is best for you, please visit concept2.com or call 800.245.5676.

gar frrur 210

wrtatc ad pru

Ct bt (gps-ad)

PN 2413$249.99 plus shipping

par™ To display your heart rate on the PM2, PM3 orPM4, you need a Polar Chest Belt and an external Receiverand Cable to connect to the PM. We also offer the PolarFT40 for those who want to monitor heart rate duringactivities besides rowing or skiing, or take advantage of the additional functions provided by Polar. Learn more

about the FT40 at polarusa.com.

gar™ The PM4 is compatible with Garmin technology,which offers wireless transmission from the Garminchest belt to the PM4 display. A Garmin chest belt isprovided with every PM4, and no external receiver orcable is required! We also offer the Garmin FR60 and210 for those who want to monitor heart rate during

activities besides rowing or skiing, or take advantageof the additional functions provided by Garmin. Learnmore about the t3 at garmin.com.

» Footstraps» Maintenance Kits

gar fR60 wrtatc

ad Ct bt - w

PN 2412$129.99 plus shipping

gar fR60 wrtatc

ad Ct bt - mPN 2411$129.99 plus shipping

Documents

Update Spring11