concept2.

com

THE C.R.A.S.H.-B.S WELCOME ADAPTIVE ATHLETES

E
very February for the past 29 years, rowers from program at Community Rowing, Inc., Spaulding
all over the world have converged in Boston, Rehabilitation Hospital, the Paralympic Military
Massachusetts, for the C.R.A.S.H.-B. Sprints Program, and other local and international
World Indoor Rowing Championship. In the early organizations rowed on Concept2 Indoor Rowers
days, you could count the number of participants on that were adapted to meet their individual needs.
a couple pairs of hands and feet, and none came from The adaptive events held at C.R.A.S.H.-B.s were
farther away than they could drive. More recently, the 1000 meter sprints in four different classifications:
numbers have swelled to the thousands and include Functional Electrical Stimulation (FES), Legs-Trunk-
athletes from all corners of the globe who come to row Arms (LTA), Trunk-Arms (TA) and Arms-Shoulders
2000 meters on a cold New England Sunday. (AS).
The C.R.A.S.H.-B.s originated in 1982 when a group of Four-time multisport Paralympian and Beijing bronze
rowers, many of whom were current or former national medalist Laura Schwanger won the hammer in the
team members, organized an indoor rowing race to Women’s AS division with a time of 5:09.0. Beijing
help beat the winter training doldrums. They named Paralympians Ron Harvey and Emma Preuschl won
themselves the Charles River All Star Has-Beens— the Men’s AS with a 4:11.2 time and Women’s LTA
C.R.A.S.H.-B.s—and unsuspectingly birthed the world’s in 3:49.7, respectively. Shane Ryan of Limerick,
premier indoor rowing regatta. Ireland, turned in the fastest time for the men’s LTA,
This year, adaptive rowers were included in the 3:08.1.
C.R.A.S.H.-B.s. Thirty-eight people from the adaptive For all C.R.A.S.H.-B. results, visit [Link]/results.

Diane Pollack from Brooks Rehabilitation in Jacksonville, Florida. Winners of the Men’s Open TA category. From l. to r.: Anthony
Women’s Open LTA category, 5:20.4. Davis, 4:06.8; Augusto Perez, 4:01.6 and Laurent Piereth, 4:02.8.

2 [Link] | 800.245.5676
 ADAPTIVE CATEGORIES FOR
CONCEPT2 ONLINE RANKING

Concept2 introduced adaptive categories to the

Online Ranking in the 2003–2004 season. Because
adaptive rowing has grown in popularity, we are
excited to be offering additional ranking categories
created to attract and serve more populations of
adaptive athletes.
As of May 1, 2010, the Online Ranking adaptive
classifications are as follows:

Winners of Women’s Open AS category. From l. to r.: Lauren Silva, • AS: (Arms-Shoulders) class is for rowers who have
7:43.8; Beijing Paralympic bronze medalist Laura Schwanger, 5:09.0 no minimal trunk function (i.e. shoulder function
and Jennifer Cloutier, 6:03.2. only). An AS class rower is able to apply force
predominantly using the arms and/or shoulders.
These athletes will likely also have poor sitting
balance.
• TA: (Trunk-Arms) class is for rowers who have
functional use of the trunk but are not able to
use the sliding seat to propel the boat because of
significantly weakened function or mobility of the
lower limbs.
• LTA: (Legs-Trunk-Arms) class is for rowers who
have functional use of their legs, trunk, and
arms for rowing, and can utilize the sliding
seat. This class is divided into the following sub-
categories:
4SLAK Amp—single leg above the knee amputee
4 SLBK Amp—single leg below the knee amputee
4VI—visually impaired

Winners of the Men’s Open LTA catagory. From l. to r.: Aron O’Dowd, 4ID—intellectual disability
3:30.4; Shane Ryan, 3:08.1 and Kevin Frost, 3:24.3.
4NMD—neuromuscular disease (Multiple Sclerosis,
Cerebral Palsy and other similar ailments)
4GC—grip challenged (single or double arm
amputee as well as someone with single or
double grip disability)
You can choose your sub-category when you set
up your online logbook and create your profile. You
may also edit an existing profile to add one of these
new categories. In the rankings, the sub-category
will be listed in a column titled LTA Category when
LTA is selected as the ranking filter.
If you know a rower who fits in any of these adaptive
classifications, please let them know about this
opportunity!
Congratulations after the Men’s Open TA race between Francisco Lopez
DeVictoria, 4:07.0, and Augusto Perez, 4:01.6.

[Link] | 800.245.5676 3
 [Link]

BE INSPIRED

W
e are lucky to have an incredible group of customers,
many of whom take the time to write us about how
rowing has helped them through health challenges. Their
broad range of experience and perspective is a great source of
inspiration to us. While these stories may not be typical, we’re
excited to be a part of so many extraordinary moments.

“I hit my two million meter goal in April 2009 and suffered from
goal completion doldrums. For the last few months, my rowing
has been more miss than hit. Two weeks ago, I decided to put my
machine in the back of the truck, and while my son was doing swim
practice, row in the parking lot behind the pool.
My usual pace for my workouts is around 2:15/500 meters which
typically gets me up to 140 bpm (age 55), a nice easy pace for
me.
That evening, a pace of 2:30 generated considerable discomfort in
my chest that went away if I dropped down to 2:40/2:45 per 500.
Not using my noodle like I should have, I finished 12,000 meters
split over four sets.
Over the next few days, I started thinking about what I had
experienced while exercising. I saw my doctor and explained what
had been going on. He sent me to Duke University Medical Center
in Durham, North Carolina, for a detailed stress test.
I flunked the after-exercise part of the test, was admitted into the
hospital immediately, met the cardiologist that afternoon, had an
angiogram the next morning where one of my heart arteries was
“Most of my meters were rowed after
discovered to be practically blocked. A stent was inserted to open
completing treatment for lymphoma,
up the artery.
including chemotherapy, radiation
therapy and surgery. The surgery Fortunately, my heart suffered no damage and the stent has
removed 5% of my right lung and reopened the artery to its original diameter. I should have a
the radiation scarred another 10% complete recovery. I’m convinced that if I had not been using your
of both lungs. Thanks, Concept2 for indoor rower regularly over the first 2,000,000 meters as well as
getting me into better shape than that night outside the pool, I might have missed the signs of an
before my illness!” impending heart attack until such time that the results would have
been much more drastic.”
Mark A. Brown, Arizona
Bill Cook, Chapel Hill, North Carolina

4 [Link] | 800.245.5676
 “In July 2009, I found out I had cancer and would
need surgery, radiation and chemo. The answer to
one of my first questions to the doctor; ’when can I
row again after surgery?’ was eight weeks. Walking
helped bridge the gap. When I started radiation
in September, the Fall Rowing Challenge gave me
incentive to row whatever amount of meters I could
(which wasn’t too much!). Rowing some during
the day gave me the energy to make it through
the afternoon at work and then go to the hospital
for evening treatments. Rowing was something
I could control at a time when much was out of
my control. Slowly, I started rowing more meters
or would row with a bit more intensity. By the time
radiation ended and chemo started, I was rowing
“In 2003, I was diagnosed with ankylosing about four days a week. More incentive came with
spondylitis, an auto-immune arthritis condition, the Holiday Challenge. In the past I normally rowed
and was unable to walk for a period due to extreme over 200,000 meters in that challenge. This year I
tendonitis in my feet. I spent a couple of months managed about 150,000 meters and, at the end of
in a wheelchair just to avoid the pain of walking. November, I hit the 13 million meter mark for my
After struggling with various forms of medication lifetime meters rowed.
for three years I finally got things under control I believe that continuing to row during my cancer
enough to take up an exercise plan in earnest. treatment gave me the strength to endure the
I had always loved the Concept2 Indoor Rower and process physically and mentally. My time spent
had married into a family of rowers, so I decided rowing allowed me to focus only on that rowing
to buy an erg. I started hitting it pretty slowly, workout, and not dwell on this awful disease.
but gradually found that as I worked out harder I It has been three months since my last treatment.
felt stronger and the pain bothered me less. After I just completed over 200,000 meters for the team
a season of steady ergwork and dieting, I was 40 World Rowing Challenge and am rowing faster
pounds lighter and in the best shape of my life. and longer than I was a year ago. I have realized
I joined the local boat club and started sculling that my rowing performance is also a gauge of my
as well. I trained in earnest through the fall overall health. My pace for 500 meters a year ago,
2008 and managed to pull a 6:29.7 at last year’s when I was unaware of my tumor, was 10 seconds
C.R.A.S.H.-B.s. The arthritis seems to be in slower than two years ago. I am now close to
full remission as I’m fully off medication as of matching my pace from two years ago and hope to
summer 2007. beat those times in the near future, as well as reach
The rowing machine has assumed a mythic status the 14 million meter mark—325,000 meters to go!
in the family as it seems to be responsible for I feel strong and healthy now. I am thankful for the
returning me to full health. I do not exaggerate fitness level maintained because of my rowing, and
when I say I feel like the thing saved my life. truly believe it helped me in my fight.”
Three and a half million meters down, and Lord Lisa Washburn, Morrisville, VT
knows how many to go!”
(Editor’s note: Lisa is the controller at Concept2.
Jeff Brock, Providence, Rhode Island She was a constant source of inspiration to us as
she rowed through her cancer treatment.)

[Link] | 800.245.5676 5
 [Link]

CONCEPT2 GOES TO INTRODUCING

THE VASALOPPET 2010 INDOOR BIATHLON

Vasa-what? Indoor rowing has been

Concept2 recently introduced the Concept2 SkiErg at accepted as a sport of
the Vasaloppet, the oldest, largest, most well-known its own, at least among
Nordic ski race in the world. The race is named after those tens of thousands
16th century Swedish King Gustav Vasa who, legend who have participated
has it, skied the distance in rebellion against Christian in one of the many
II of Denmark, the leader of the Kalmar Union that indoor rowing races held
controlled Sweden at the time. Combined with the around the world. And
Swedish word loppet, which loosely translates to indoor skiing? Well, the
“marathon,” you get Vasaloppet, the 90 kilometer first Concept2 SkiErg
race route from Sälen to Mora, Sweden. Sprints was held last
November and close to
Concept2’s Josh Carlson traveled to Sweden to help 400 people participated,
at the expo with Swedish Concept2 dealer Bo Ekros, so that’s a good start.
and also had a chance to race.
But indoor biathlon?
This year’s 90K race had a record number of How does that work and
participants: 14,934! Over 35,000 additional skiers does it have a future?
participated in shorter races that took part during the
week leading up to the Vasaloppet. For starters, we are referring to the Olympic sport
of Biathlon, which combines Nordic skiing and rifle
Here’s an excerpt from Josh’s race report: marksmanship. Biathletes ski as fast as they can
“By the last feed station with 9 kilometers left I had and then enter the shooting range to shoot at
my doubts, but the Swedish chocolate they served five targets 50 meters away. It’s a unique athletic
and warm blueberry soup gave me a boost. Skiing into challenge to be able to combine aerobic fitness
the town of Mora with the streets lined with people with the mental concentration and discipline
cheering was unbelievable! I put on my best show required to shoot straight under heart-pounding
for the last 100 meters to look fresh, but in reality, stress. Members of the Concept2 family have
I was beyond tired, extremely happy to be done, been competing in biathlon for quite a few years,
and very anxious to take off my skis. I was right on so it didn’t take long to try indoor biathlon. The
with thinking I could Concept2 SkiErg provides the aerobic challenge;
finish in seven hours laser rifles are used for safe indoor shooting.
and finished in a The U.S. Biathlon Association is interested in
respectable 4501st indoor biathlon as a great way to introduce their
place in 6:59:04! It sport to many more people, without requiring
was great to meet an outdoor range, snow, skis or the use of real
my target time, biathlon rifles. In fact, during the winter Olympics
thanks to workouts in Vancouver, B.C., Concept2 partnered with them
back home on the to demonstrate indoor biathlon to the media.
Concept2 SkiErg.”
Indoor biathlon will certainly add a new dimension
to a workout—whether with a Concept2 SkiErg
or indoor rower and a laser rifle. Alternating
Just a few of the nearly cardiovascular work with shooting offers a unique
15,000 skiers who raced challenge. Stay tuned for future updates.
in the Vasaloppet!
Visit [Link]/ski for more details on the
Concept2 SkiErg.

6 [Link] | 800.245.5676
 THE CONCEPT2 SKIERG THE CONCEPT2 SKIERG
IS NOT JUST FOR SKIERS TECHNIQUE TIPS
Skiers and non-skiers alike will get more from Concept2
“The Concept2 SkiErgs are great for rehab as SkiErg workouts if they remember a few important tips. Here
the guys are able to work the core stability are three keys to efficient use of the Concept2 SkiErg:
problems and strengthen the area without
stressing with the rowing motion. They also USE YOUR LEGS
work the legs, not the way stairs or rowing More efficient:
ergs do, but if you were to do explosive The legs should bend and straighten,
standing squats for 10, 20 or 30 minutes lowering and then raising your body
you would definitely feel the burn.” weight with every pull. Some skiers get
From a collegiate rowing coach extra power by coming up on the balls
of their feet as they start the pull. After
an all-out effort, your legs will feel like
“As a triathlete and personal trainer I’m in jelly!
love with the Concept2 SkiErg! It’s awesome
to have a piece of equipment where I can Less efficient:
get cardio while using my upper body and Keep your legs straight throughout the
core. The erg is AWESOME for triathlon drive.
training due to it mimicking the finish on
the swim stroke and it helps to increase my KEEP THE WORK CLOSE TO YOUR BODY
upper body muscular endurance.”
From a health club instructor & triathlete More efficient:
As you start the stroke, you should
have a comfortable bend in the arms.
The US Paralympic Sled Hockey team got This keeps the work closer to your body
its first taste of using the Concept2 SkiErg and shifts the load from “just arms” to
for training when one of the team captains, “arms and core.” By engaging the core
Taylor Chace, from the University of New muscles early in the stroke, you are able
Hampshire was exposed to them at the to put more power into your pull without
university fitness rooms. Taylor brought his being limited by arm strength, and you
enthusiasm for the Concept2 SkiErg to the benefit from a great core workout.
rest of the team when they gathered for a
pre-Paralympics training camp January 25 Less efficient:
through February 20. Keep arms outstretched for less
involvement of the core.
The Concept2 SkiErg nicely approximates
the specific motions to sled hockey (also
known as sledge hockey in Canada), and AVOID PULLING THROUGH TOO FAR
the athletes didn’t want to be without them
in Vancouver, so they arranged to have More efficient:
two in their locker room in Vancouver for Keep the pull-through from getting too
warm-ups before games. General Manager long by stopping your hands at your
JJ O’Connor commented, “The Concept2 thighs. This makes it easier to get
SkiErg provided an unbelievable workout your arms back up for the next pull
that was a very realistic simulation of the and enables you to maintain a faster
on-ice motion of propelling on the sled. It tempo.
definitely gave us an advantage.”
Less efficient:
The US Paralympic Sled Hockey team took Extending the arms way back at the
the gold medal at the 2010 Paralympics in finish makes it harder to get your arms
Vancouver, Canada, beating Japan 2–0. back up for the next pull.

[Link] | 800.245.5676 7
 [Link]

VIRTUAL TEAMS
WITH REAL RESULTS

What makes a team a “team?” Does it require rowing side-

by-side or face-to-face communication? Virtual teams who
join Concept2 challenges do not row together in the same
physical space; they connect online. Our virtual teams
continue to amaze us with their shared goals, coordination,
and support for one another, proving that “team” is a state
of mind.
Over the years, many teams have jumped offline to meet
face-to-face, cementing the relationships that span cities,
countries and continents. Most recently, the Free Spirits ANNUAL
Virtual Team met at the 2010 C.R.A.S.H.-B. Sprints to cheer
each other on, row to personal bests, and share a glass of
HOLIDAY CHALLENGE
wine. RAISES NEARLY $30,000
A new “Tweet Crew” who met on the popular social networking
site, Twitter, entered the World Rowing Challenge this year. For the second year in a row, Concept2’s
Sharing your latest workouts with friends through technologies annual Holiday Challenge was a
such as Twitter, the Concept2 Facebook application, or the fundraising effort, as well as a meter-
Concept2 Online Logbook can help keep you motivated and accumulating effort. After all, why not
accountable. Under “Profile” in the logbook you can also add put all those hard-earned meters to
training partners to share and compare workouts. good use?
Want to join a virtual team? Visit the “Virtual Team Challenge” Here’s how it worked: the challenge
section of the Concept2 Forum to find a team that matches was to complete either 100K or 200K
your goals and interests. Joining a team and a challenge can between Thanksgiving and Christmas on
be a great way to jumpstart your goals. There are teams the Concept2 Indoor Rower or SkiErg.
structured around similar goals, ages and interests. Or feel Participants who completed either goal
free to create your own! were given the option of converting
their meters to donations to their
choice of one of four organizations—
Oxfam International, Slow Food USA,
Feeding America and the Center
for an Agricultural Economy. These
organizations all share the mission of
making sure that no one goes hungry
and our food supply is sustainable.
More than 2000 people participated,
amassing a combined 1,200,230,946
meters, and raising a total of
$27,944.36!
Thanks to all participants for helping to
make this group effort such a success.
We expect to offer a fundraising option
Members of the Free Spirits Virtual Team meeting for the first time at
for the next Holiday Challenge so look
the C.R.A.S.H.-B.s in Boston. Front row l. to r.: Dave McOnie (CAN), for updates in 2010.
Ann Seidman (USA), Gaye McOnie, Odd Geir Aarrestad (NOR) Back
row l. to r.: Dave Plumb (GBR), Peter Seidman, Philip & Hazel Price
(AUS), Olaf Ellefsen (NOR), Peter Weiss (GER).

8 [Link] | 800.245.5676
 SUMMER CHALLENGES FOR FUN AND MOTIVATION

SUMMER SWEEPS
• Row or ski 5000 meters as many days as you can during the months of June, July and August.
• On ten randomly selected days throughout the months of June, July and August we will draw
a winner’s name from everyone who rows or skis at least 5000 meters that day.
• Meters must be entered online.
• This is an individual challenge. (You do not need to belong to a team to participate.)
• Indoor rower, on water, Concept2 SkiErg, and on snow meters count.
Prizes: Keep your online logbooks current to be included in the drawings! Winners’ names will be posted on
the Summer Sweeps Winners page. The more days you row or ski at least 5000 meters, the more chances
you’ll have to win a T-shirt or rowing shorts!

Concept2 SkiErg Loppet DOG DAYS OF SUMMER CHALLENGE

July 1–31 We’ve heard there is interest in another summer challenge, so
• Using the Concept2 SkiErg, ski at we’ve come up with a new challenge for August. The goal is to
least 100,000 meters during the provide incentive and motivation to begin building up your rowing
month of July and enter your meters or skiing distance in the last part of the summer in preparation for
in your online logbook. indoor training in the fall. We know there are lots of other activities
to choose from in the summer, so the goal is not a huge distance,
• This is an individual challenge. (You
but a gradual increase in total meters from week to week.
do not need to belong to a team to
participate.) To meet this new challenge, you will need to row or ski the following
weekly distances for a total of 140K for the month of August:
• Meters must be entered online.
Week 1: 20K • Week 2: 30K • Week 3: 40K • Week 4: 50K
• Concept2 SkiErg meters only.
All those achieving the weekly goal will be added to the Honor
Board. There will be an overall Honor Board for those who complete
the full four weeks of the challenge.

Participants who complete the Concept2 SkiErg Loppet and the Dog Days of Summer Challenge can enjoy:
• Name inclusion on the Challenge Honor Board
• A specially designed downloadable certificate.
• The option to purchase commemorative challenge items from Café Press (US and Canada only).
Anyone with an online logbook at [Link]/logbook can participate in these challenges.
For a complete list of our challenges, visit [Link]/challenges.

[Link] | 800.245.5676 9
 [Link]

THE OXFORD AND CAMBRIDGE BOAT RACE

Here at Concept2, there is always strong interest

in weekend racing results. This year, however,
we watched the Boat Race with an even more
careful eye. What made this year different?
Of course, we were thrilled to see a talented
spattering of Americans and Canadians in both
crews, but we were interested in the equipment
match up. When the oarsman grabbed their
tools of propulsion, each took hold of a different

Peter Spurrier
type of Concept2 oar.
The Oxford crew worked with the traditional
Big Blade55 with wooden handles, oars they
Cambridge comes from behind to win over Oxford in the 156th have used successfully to defeat Cambridge
Boat Race on April 13. in seven out of the most recent eleven races.
by Chris Wilson Cambridge grabbed hold of the most recent
blade innovation, adjustable length Fat2
The Oxford and Cambridge Boat Race in England is more
Smoothie Blades. Tradition runs deep in these
than a long standing rivalry of two university crews.
crews, but the Cambridge Blues embraced their
When the press shines its spotlight on the annual regatta
new equipment with conviction and confirmed
that happens in dreary April on the Thames, there is an
Coach Chris Nilsson’s choice of oar.
emphasis on tradition, the spectator activity, the who’s
who in the crews, and the tidal stretch of the river. These Did the blades make a difference? The oarsmen
elements of the event are noteworthy, of course, but it is believe they were certainly one part of the
the grueling nature of the race and the single-mindedness successful “build-up” to a come-from-behind
of the task that sets the race apart from the more familiar victory for the Cambridge Crew. Cambridge won
university races that happen on spring weekends all across the 156th Boat Race by 1 1/3 lengths in a time
the United States. of 17 minutes 35 seconds.

HOP IN A BOAT

Ever thought about getting off your rowing machine and

into a rowing shell? Now is the time. The 9th annual
National Learn to Row Day is Saturday, June 5, 2010.
Since 2002, USRowing and Concept2 have sponsored
National Learn to Row Day, to help people “get their feet
wet” and experience the exhilaration of rowing on the If you are interested in participating, either as an
water. Learn to Row Day activities vary from club to club individual or a host club, visit the EVENTS section
and may include: of the USRowing website at [Link].
• Rowing demos with coaching on the Concept2 Indoor Another way to try rowing is to attend a rowing
Rower. camp. Depending on the camp, you may
• Rowing lessons in indoor rowing “tanks” or on outdoor even be able to bring the whole family. Go to
teaching stations such as dock-boxes or barges. [Link]/camps for a list of rowing camps.
You’ll be able to read all about camp offerings
• On-water rowing lessons (where available). and get the information you need to make the
• Open houses and informational sessions. best choice.

10 [Link] | 800.245.5676
 PM TECH TIPS

TOP TEN REASONS TO USE A LOGCARD DON’T FORGET TO UPDATE YOUR

The PM3 and PM4 come with a removable LogCard that FIRMWARE
stores workout data and personal preferences. It’s a handy We continuously enhance and improve the
way to keep track of your workout data. Here are some Performance Monitor software and routinely
reasons to use a LogCard and get the most out of your offer updates that can be downloaded
meters! into your PM. Updating your firmware is
1. Save all your workout data in one place. recommended for best performance. It’s easy
and it’s free! Visit [Link]/firmware for
2. Take your favorite workouts with you when you use complete details.
other Concept2 Indoor Rowers or Concept2 SkiErgs
with a PM3 or PM4.
3. Repeat your best workouts with a touch of a button. GOT A PM QUESTION?
4. Eliminate the risk of forgetting to record your meters We’re always updating our
and times. online service pages—from
offering troubleshooting
5. Use the Concept2 Utility software to upload your tips to giving advice on
workouts to your online log at [Link]/logbook. how to get the most out of
No hand keying needed. (You can also your PM. We encourage you
download workouts to a spreadsheet.) to visit [Link]/pm
6. Track your total and monthly meters. for the latest and greatest
information.
7. Share your LogCard with up to five users.
8. View your average calories burned per hour.
9. Take it with you when you travel—it fits in your wallet.
10. With the LogCard, every meter is counted!

CROSSFIT AND CONCEPT2

Our friends at CrossFit, the strength and conditioning • Several CrossFit gyms have tried indoor
program ([Link]), continue to be at the forefront biathlon, using Concept2 SkiErgs and
of creative and effective use of Concept2 machines—both laser biathlon rifles, and they’re hooked!
the Concept2 Indoor Rower and the Concept2 SkiErg. The challenge of shooting straight after
CrossFitters like our machines because they provide a level maximum exertion fits well with the
of functional fitness—the basis of their fitness regimen— CrossFit credo of functional fitness. We
as well as a way to measure performance for tracking expect to see some good biathletes
improvement. Here are some of the ways they are making emerge from this collaboration.
the most of our products: • Both the indoor rower and the Concept2
• Concept2 Indoor Rowers are being used in annual CrossFit SkiErg are frequently found in the
competitions, starting with Sectional events from which CrossFit WOD (Workout of the Day) which
qualifiers move on to Regionals. The best of the best go is posted daily at [Link]. A more
to the national CrossFit Games! endurance-oriented WOD is posted at
• A CrossFit affiliate in Canada used our indoor racing [Link]. These workouts
software to run a competition. They were really excited are free and are a great resource for new
about the ability to turn their 300-person event into a ideas that are easy to incorporate in your
true spectator event. home gym.

[Link] | 800.245.5676 11
 [Link]

A YEAR OF FITNESS

To improve your fitness, you need to challenge yourself. In other words, you need to go longer or harder.
There’s been some recent intriguing research that suggests that harder effort may actually be better than
longer effort, at least when it comes to improved cardiovascular health. On the other hand, long workouts are
still a great way to improve endurance and burn calories, and give you a sound platform upon which to add your
intensity. So, it seems wise to follow a training plan that includes both kinds of challenges, but not necessarily
both in the same workout.
With this in mind, we offer a year’s cycle of training divided into blocks of different emphasis—some will focus
on volume while others will focus on intensity. To add motivation, we’ve built this training plan around the
annual calendar of Concept2 online challenges, so your participation in the challenges will help keep you on
track.
Here are some examples of the three general types of workouts that will be incorporated into this plan.

Intensity Workouts Intensity Maintenance Workouts (I.M.)

Choose from these interval workouts or Here are some ways that you can add a bit of intensity
make up your own variations. The important to a long steady workout:
thing is to alternate intense bouts of rowing • Every 500 meters do 20 strokes harder
or skiing with periods of rest (rest = slow, • Every 5 minutes do 20–30 seconds harder
easy rowing or skiing). • Toward the end of your long workout, do a set of five
• 5 x 500 meters hard with 2 minutes rest 10–15 stroke bursts with 10 strokes easy in between
• 4 x 4 minutes (or 1000 meters) hard • Add a smattering of ten stroke bursts whenever you
with 2–3 minutes rest feel like it!
• 8 x 20 seconds hard with 10 seconds
rest (also called a “Tabata” in CrossFit) Volume Workouts
• 4 x 1:40 hard with :20 rest; take a
break of several minutes, then repeat Volume workouts can be as simple as a long steady
• 10 x 1 minute hard, 1 minute rest piece­­—as long as your favorite TV show, or for as long
as you have time. If you prefer volume with a little
structure, here are some ideas:
• 10-minute pieces with 2–3 minute breaks in
between. Aim for at least three of these; more if you
have time.
• Alternate between 3 minutes at a lower stroke rate
(22–24 spm) and 2 minutes at a higher stroke rate
(25–28 spm) for a total of 30 minutes.
THIS UPDATE IS A PUBLICATION OF CONCEPT2, INC.
• Alternate 1000 meters at a moderate pace with
VOLUME 53 SPRING 2010
500 meters at an easy pace, continuing until you’ve
105 INDUSTRIAL PARK DRIVE MORRISVILLE, VT USA 05661
800.245.5676 EMAIL: ROWING@[Link]
covered your desired distance.
• Row 4000 meters moderate, 500 meters easy, 3000
[Link] meters moderate, 500 meters easy, 2000 meters
Editorial Team: Jan Gearhart, Judy Geer, Meredith Haff, moderate, and so on, varying your starting and
Suzanne Hudson, Chris Wilson, Will Spalding
ending distance to get the workout length you desire.
Layout & Design: Jan Gearhart

12 [Link] | 800.245.5676
 LEGEND: Intensity
Intensity Maintenance (I.M.)
Volume For details on all Challenges, see [Link]/challenges.

TRAINING TARGET # OF WORKOUTS SUGGESTIONS

FOCUS PER WEEK OF EACH TYPE

Building volume, Volume: 2–4 Get back into rowing or skiing after a bit of a break in May.
then starting to Intensity: 1 later in month You will gradually build the length and intensity of your
JUNE

add intensity Intensity Maintenance: 1–2 workouts so you’re ready to row or ski the Summer Solstice
Challenge: 21K on June 21.

Volume & Intensity Volume: 2–4 Maintain volume while adding intensity. Every day that you
Intensity: 2 row or ski at least 5K, you’ll be entered into the Summer
JULY

I.M.: 0 Sweeps drawing for the chance to win prizes.

Volume Volume: 2–4 Shift the emphasis back to volume and gradually increase
AUGUST

Intensity: 1 volume throughout the month. Our new August challenge

I.M.: 1 will provide the incentive.

Volume & Intensity Volume: 2–3 Optional team challenge: Fall Rowing Challenge, Sept. 15–
Maintenance Intensity: 0 Oct. 15. If you have access to a fitness club, join their team,
SEPT

I.M.: 2–3 or help them start a team, to provide camaraderie for this
challenge as you increase volume.

Volume Volume: 2–4 Keep pushing the volume until the Skeleton Crew Challenge
Intensity: 2–3 later in month when the focus will switch back to intensity.
OCT

I.M.: 1–2

Intensity Volume: 2–3 Continue the intensity work until the Holiday Challenge
Intensity: 2–3 starts, and then switch to volume.
NOV

I.M.: 0

Volume Volume: 3–4 Continue the volume with the Holiday Challenge. Fend off
Intensity: 0 holiday stress, and enjoy your holiday festivities, knowing
DEC

I.M.: 1–2 that you are working off the excess calories.

Intensity Volume: 2–3 If you plan to race in an indoor rowing race during the
Intensity: 2 winter, include a few 2K time trials to home in on your race
JAN

I.M.: 1 pace. Optional: January Virtual Challenge. Join a virtual

team.

Intensity & Volume Volume: 2–3 Final prep for indoor racing—and then the racing itself!
Intensity: 2 Be sure to taper off the work load several days before
FEB

I.M.: 1 you race!

Volume Volume: 2–3 Begin to rebuild volume once you have recovered from your
MARCH

Intensity: 0 2k racing. Optional team challenge: World Rowing Challenge,

I.M.: 2–3 March 15–April 15. Join a real club or a virtual team.

Volume Volume: 3–4 Decide whether you will try for a half marathon
APRIL

Intensity: 0 (21,097 meters) or a full marathon (42,195 meters) in April

I.M.: 2 and begin to work toward the distance of your choice.

Recovery Volume: 1–2 Garden, walk, bike to work. Row or ski a couple times a week
Intensity: 0 or more—but be sure to give yourself a break before you
MAY

I.M.: 1–2 begin working out at the end of the month!

[Link] | 800.245.5676 13
 CONCEPT2 SKIERG
The Concept2 SkiErg is a Nordic skiing ergometer and
training tool. Similar to the Concept2 Indoor Rower, the
Concept2 SkiErg helps you build strength and endurance
by working the entire body in an efficient, rhythmic motion.
Skiing is a low-impact, high calorie-burning exercise
suitable for all ages and abilities.
Just like the indoor rower, the Concept2 SkiErg features:
• A Performance Monitor (either PM3 or PM4) that allows
you to accurately assess your output, monitor your
progress, and compare your scores with others
• Air-resistance flywheel—the harder you pull the more
resistance 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

GOODS&
GADGETS Note: Concept2 SkiErg
shown with Optional Floor Stand

MONITOR YOUR HEART RATE

The Performance Monitors PM2, PM3 and PM4 will

display your heart rate if you use one of the following Heart Rate Receiver Polar FT40
compatible heart rate options: and Cable Wristwatch
Polar™ To display your heart rate on the PM2, PM3 PN 1862 and Chest
or PM4, you need a Polar Chest Belt and an external $25 Belt
plus shipping PN 2488 $159.95 plus shipping
Receiver and Cable to connect to the PM (all available
(For those who (You will also need PN 1862 to see heart
at right). We also offer the Polar FT40 for those who already have a rate on your PM2, PM3, or PM4.)
want to monitor heart rate during activities besides Polar chest belt.)
rowing or skiing, or take advantage of the additional
functions provided by Polar. Learn more about the
FT40 at [Link].
Suunto™ The PM4 is compatible with Suunto Polar Chest Belt, Suunto t3
technology, which offers wireless transmission Heart Rate Receiver Wristwatch
from the Suunto chest belt to the PM4 display. A and Cable and Chest
Suunto chest belt is provided with every PM4, and no PN 1747 Belt
external receiver or cable is required! We also offer $75 PN 2497 $149 plus shipping
the Suunto t3 for those who want to monitor heart plus shipping
rate during activities besides rowing or skiing, or
take advantage of the additional functions provided If you are unsure of which option is best for you,
by Suunto. Learn more about the t3 at [Link]. please visit [Link] or call 800.245.5676.

Most products (excluding oars) can be ordered online at [Link]

or by calling 800.245.5676 (U.S. & Canada) or 802.888.6333 (Int’l. only).

14 [Link] | 800.245.5676
 MODEL E INDOOR ROWER
The Model E Indoor Rower features a rugged double-coated
frame, a rechargeable battery pack and a nickel-plated
chain, all of which make it even more low-maintenance
than the Model D. It stands 6” higher off the floor, putting
the seat at normal chair height for easier access.
The PM4 monitor (standard on the Model E) makes
rowing more fun with onboard games, wireless heart
rate monitoring and racing capabilities. The PM4 supports
both Polar™ and Suunto™ Heart Rate technology.
Suunto heart rate belt included.
PN 1997-US with PM4 $1260 plus shipping

MODEL D INDOOR ROWER

The Model D Indoor Rower includes an
updated footboard design, caster wheels,
and instant latching mechanism. The PM3
monitor is standard on the Model D. A PM
upgrade is also available. The Model D
requires minimal maintenance and is built
to withstand heavy use.
PN 1990-US with PM3 $900 plus shipping
PN 1992-US with PM4 $1050 plus shipping

DREISSIGACKER OARS
Sweeps and sculls are made of fiberglass and carbon fiber so they are lightweight and
strong. Every oar is made to customer specifications. Visit [Link]/oars for more
information. Please call us to place an order. Oars cannot be ordered online.

ACCESSORIES
More accessories for
your indoor rower are
available including:
» AC adapters for
Performance Monitor
Note: Indoor rower purchased separately.
(PM1, PM3 and PM4)
» Indoor Rower Cover CONCEPT2 SLIDE
» LogCard Feel the sensation of floating on the
» Footstraps indoor rower. One pair of Slides is
» Maintenance Kits required to float a single indoor rower.
Link two indoor rowers together with
CLOTHING RETROFITS a pair of Slides plus a spare Slide to
simulate a “double” for team training.
See our complete line of shirts and shorts at [Link]. » Caster Wheels
» T-shirts Short-sleeved, cotton $16.75–$19.00 » Model D Retrofit Handle PN 1800 (pair) $290 plus shipping
» Performance Shirt Short-sleeved, dri-release® $26.00 » Flexfoot™ Retrofit Kit PN 1800S (spare) $155 plus shipping

» Performance Shirt Long-sleeved, Coolmax® $45.00

» PM4 Retrofit Kit 3 or more pairs $260/pair
plus shipping
» Rowing Shorts Polypropylene/Spandex $47.00
Cotton/Lycra $29.00 Go to [Link]/slide to view
Slides in use.

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

[Link] | 800.245.5676 15
 CONCEPT2 EMPLOYEE PROFILE CATCH UP ON OLD NEWS

GLENN DWYER As you know, our Update newsletter is full of

by Will Spalding all kinds of useful information including training
Following his graduation tips, new workouts and motivational challenges,
from Boston College with success stories and product information. Reading
a bachelor’s degree in it is a great way to stay motivated and keep up
finance, Glenn Dwyer came with Concept2 news.
north to Vermont to satisfy We have nearly a decade’s worth of Update
his craving for alpine skiing. newsletters available online for viewing or
After nine years in the ski downloading—that’s 18 full issues! There’s a lot
business, one being the of great stuff packed into these issues, so why
retail operations manager not check them out at [Link]/update. We
at nearby Stowe Mountain also have a limited supply of back issues in hard
Resort, Glenn was ready copy format available, so give us a call if you
for a career change. In would like to order some.
August of 1999 he joined
the Concept2 accounting
team. Very soon, Glenn was
taking on purchasing tasks in addition to his accounting
responsibilities. Over time, Glenn transitioned to the
purchasing team and is now director of purchasing.
Today, Glenn oversees all aspects of procurement
for Concept2’s various product lines. With over 100
vendors and 1200 products and parts to manage, there
are continuous opportunities to refine replenishment
strategies and enhance supplier relationships. Glenn
incorporates lean manufacturing principles into our
supply chain and particularly enjoys collaborating on
cost savings projects with his coworkers.
NEW VIDEOS ON [Link]
Glenn considers Concept2 his secondary family. He
We continue to add instructional videos to our
enjoys working and socializing with his many colleagues
website. The latest additions are:
here. When not at work, besides skiing and hockey,
Glenn likes to play golf and ride motorcycles. As an avid Getting Started: This video provides new
Boston sports fan (Go BC Eagles!) he has stayed true to rowers the information they need to get off to a
his Scituate, Massachusetts roots. Thankfully, he points comfortable and effective start with their rowing.
out, he has a very understanding wife. Even if you’re an experienced rower, you might
learn something new!
Glenn is active in the Morrisville community where he
lives and works. He has volunteered as a driver for Rowing on Slides: Curious about the Concept2
Meals-On-Wheels, as a wood splitter and deliverer for Slides? What are they? How do they work? Why
the United Way firewood project, and as an instructor would you want to use them? And most of all,
for the local public school alpine ski program. Glenn and what does it feel like to row on them? Our video
his wife, Heidi, live with their 11-year-old daughter in addresses these topics and more.
a classic Victorian-era work-in-progress house in the To view the videos, visit [Link]/update.
village of Morrisville.

16
[Link]/update