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Rowing Together: A Deep Dive into the 2024 Concept2 Fall Team Challenge

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Welcome to the latest blog post in support of Season 7, Episode 28 of The Chris Abraham Show! In this episode, we talk about the 2024 Concept2 Fall Team Challenge, a virtual event that brings together rowers from around the world to collectively accumulate meters on their RowErg, SkiErg, or BikeErg.
Rowing Together: A Deep Dive into the 2024 Concept2 Fall Team Challenge

S7E28 Album Art

I’ll be sharing my own experiences rowing for Potomac Boat Club (PBC), as well as tips and advice for getting involved, staying motivated, and participating in this challenge, no matter your fitness level.

Whether you're a seasoned rower, a complete beginner, or just curious about what virtual team rowing is all about, this post will walk you through everything you need to know to get started. We'll also touch on how you can adapt the workouts to suit your abilities and discuss the physical and mental benefits of committing to this challenge.

What is the 2024 Concept2 Fall Team Challenge?

The Concept2 Fall Team Challenge is a virtual rowing event that takes place from September 15th to October 15th, 2024. Participants form teams of at least two people (though some teams have hundreds), and together they aim to accumulate as many meters as possible on their rowing machines, SkiErgs, or BikeErgs.

The beauty of this challenge is that it’s open to everyone, regardless of fitness level, rowing experience, or access to fancy equipment. Whether you have a high-end RowErg at home, access to a gym, or simply want to participate in a team, this event is all about the community coming together for a common goal: meters!

I’ve been rowing for Potomac Boat Club (PBC) and plan to hit 10,000 meters a day. But remember, there’s no set requirement for how many meters you should aim for each day. You can set your own goals and break them down into manageable chunks. The key is to stay consistent, keep moving, and contribute to your team’s success.

Getting Involved: How to Join a Team

Getting involved in the 2024 Concept2 Fall Team Challenge is easy. All you need is a Concept2 logbook, and from there, you can either create a team or join one. Here’s how you can get started:

  1. Create a Logbook: If you don’t already have a Concept2 logbook, head over to log.concept2.com and sign up for a free account.

  2. Join a Team: Navigate to the “Teams” page in your logbook. From here, you can search for teams or create your own. Remember, you’ll need at least two participants to form a team, but there’s no upper limit.

  3. Confirm Participation: Once you’ve joined a team, make sure to confirm your participation in the Fall Team Challenge. This ensures that every meter you log between September 15th and October 15th counts toward your team’s total.

  4. Row (or Ski or Bike): Start accumulating meters on your RowErg, SkiErg, or BikeErg. If you’re using a BikeErg, keep in mind that meters are halved when applied to the challenge, but every contribution counts!

Why Participate? The Benefits of Joining the Fall Team Challenge

Participating in the Fall Team Challenge isn’t just about logging meters—it’s about staying engaged, improving your fitness, and working together with a global community of rowers. Here are some of the biggest benefits of joining:

1. A Global Community

The Fall Team Challenge brings together rowers from all over the world, creating a virtual community of people who share a passion for fitness, teamwork, and improvement. Whether you’re part of a local club like Potomac Boat Club or a virtual team of friends and family, you’ll get to share your progress, cheer each other on, and work toward a common goal.

2. Fitness and Health Benefits

Rowing is an incredible full-body workout that combines strength training with cardio. It engages the posterior chain—your back, glutes, and hamstrings—while also working your core and upper body. The low-impact nature of rowing makes it ideal for people with joint issues, and the repetitive motion helps improve circulation, oxygenation, and even digestive health. (Fun fact: rowing can even help with bowel movements by gently compressing and extending the abdominal area.)

3. Mental Health and Discipline

Participating in a month-long challenge like this is also a great way to build mental toughness. It encourages you to stick to a routine, even on days when you’re not feeling 100%. Like my former landlord David used to say, just showing up—whether that means doing a full workout or just scanning your gym barcode—gets you closer to achieving your goals. The same goes for rowing: even if you just hop on for a few thousand meters, you’re still contributing to the team and building the habit.

4. Adaptable for All Fitness Levels

Whether you’re an elite athlete or just getting started, the Fall Team Challenge is open to everyone. You can row as fast or as slow as you like, and the emphasis is on consistency rather than intensity. Even if you’re dealing with injuries, mobility issues, or are just getting back into fitness, there are ways to adapt your workout to suit your abilities. For example:

  • Instead of full push-ups, try wall presses or push-ups against a sturdy chair.
  • If kettlebell swings sound too intense, start with a simple arm-swinging motion, holding a light object like a small bag.
  • If getting on the rowing machine is challenging, practice the seated rowing motion with resistance bands in a chair.

My Rowing Journey and Routine

For this year’s challenge, I’m committing to 10,000 meters a day. That sounds like a lot, but I’ve broken it down into smaller chunks throughout the day to make it more manageable. Some days, I may do 5,000 meters in the morning and 5,000 meters at night, while other days, I’ll spread out 2,000-meter sessions every hour or so.

I also like to mix things up by incorporating other forms of movement into my routine, like using my Kaiser M3 stationary bike or doing floor exercises like planks and push-ups to balance out the workout. I’ve found that keeping my body moving throughout the day—whether it’s rowing, biking, or doing a quick set of push-ups—helps me feel more energized and focused.

Modified Workouts for All Fitness Levels

I understand that rowing 10,000 meters a day may seem intimidating for some, so I want to share some tips on how to modify the workout to fit your current fitness level:

  1. Wall Presses for Upper Body Strength: If push-ups are too difficult, try standing in front of a wall and pressing against it, slowly lowering your body and then pushing back up. This exercise works your chest, shoulders, and triceps without putting too much strain on your joints.

  2. Seated Core Workouts: If floor exercises like planks or crunches are too difficult, you can do seated core exercises by sitting in a sturdy chair and engaging your core muscles. Try lifting one leg at a time, holding it in the air for a few seconds, and then lowering it back down.

  3. Hip Hinge for Lower Body Strength: If squats are difficult, practice the hip hinge motion. Stand with your feet shoulder-width apart, bend slightly at the hips, and return to standing. This will help strengthen your glutes and hamstrings without requiring a full squat.

  4. Low-Intensity Rowing: If you’re new to rowing, start with a few minutes at a low intensity and build up your stamina over time. Even if you’re only rowing for a few minutes, those meters add up over the course of the day, and you’ll build strength and endurance.

Staying Motivated: Practical Tips for Success

Staying motivated for a full 30-day challenge can be tough, but there are ways to keep yourself engaged:

  1. Set Small Goals: Rather than focusing on the 10,000 meters a day, break it down into smaller goals. Aim for 2,000 meters before breakfast, 2,000 meters after lunch, and so on. Every bit helps!

  2. Track Your Progress: Use the ErgData app to track your meters and see how your daily totals add up. Watching the progress bar fill up can be a big motivator.

  3. Celebrate Small Wins: Even if you’re not rowing as much as you’d hoped, celebrate the fact that you’re showing up and contributing to your team’s success. Every meter counts!

  4. Incorporate Other Activities: Don’t limit yourself to rowing. If you have access to a stationary bike or kettlebells, add those into your routine for some variety. You can also focus on stretching, flexibility, and mobility exercises to round out your fitness plan.

FAQ

  1. What is the Concept2 Fall Team Challenge?
    The Concept2 Fall Team Challenge is a virtual rowing event that takes place annually from September 15th to October 15th. It allows rowers from around the world to join teams and collectively accumulate meters on the RowErg, SkiErg, or BikeErg. The goal is to work together as a team to row as many meters as possible during the challenge period.

  2. How do I participate in the Fall Team Challenge?
    To participate, you need to create a free logbook on the Concept2 website at log.concept2.com. Once you have a logbook, you can join a team or create your own. After joining a team, be sure to confirm your participation in the challenge so that your meters count.

  3. Do I need a Concept2 rowing machine to participate?
    Yes, to participate in the Fall Team Challenge, you’ll need access to a Concept2 RowErg, SkiErg, or BikeErg. You can log meters from any of these machines, and all meters count toward your team’s total. Note that BikeErg meters are halved when counted toward the challenge.

  4. What if I can’t row a lot of meters? Can I still participate?
    Absolutely! There is no minimum meter requirement, and participants are encouraged to row as much or as little as they can. Every meter counts, and even smaller daily goals like 1,000 or 2,000 meters add up over the course of the challenge. The emphasis is on participation and consistency.

  5. How do I track my meters?
    You can track your meters using the PM5 monitor on your Concept2 machine and sync it with the ErgData app on your smartphone. This app automatically uploads your meters to your logbook. If you don’t use the app, you can manually enter your meters into your logbook after each session.

  6. Do I need to row every day?
    No, you don’t need to row every day. The challenge runs for 30 days, and you can row as often as you’d like. Some people aim for daily goals like 10,000 meters a day, while others row a few times a week. The important thing is to contribute meters when you can.

  7. Can beginners participate in the Fall Team Challenge?
    Yes! The Fall Team Challenge is open to all fitness levels, from beginners to elite rowers. You can row at your own pace and set your own goals. The challenge is about accumulating meters, so there’s no pressure to go fast or row for long periods of time.

  8. What are the benefits of joining a team?
    Being part of a team in the Fall Team Challenge adds a sense of community and accountability. You can motivate each other, celebrate milestones together, and work toward a shared goal. Teams can be made up of friends, family, coworkers, or even strangers from around the world.

  9. How does the BikeErg count toward the challenge?
    If you use a BikeErg, your meters will count at half the rate. For example, if you ride 10,000 meters on the BikeErg, it will count as 5,000 meters toward the Fall Team Challenge.

  10. What rewards can I earn by participating?
    Participants who complete either 100,000 meters or 200,000 meters during the challenge are eligible for:

  • A certificate of completion
  • The option to purchase Fall Team Challenge gear from Concept2’s shop
  • Inclusion on the Honor Board, which lists all teams and individual members who participate

  1. Is there a deadline for joining the challenge?
    Yes, to ensure your team’s meters are counted, all team members must join the challenge and confirm their participation by September 30th, 23:59 GMT (19:59 ET).

  2. Can I participate if I don't have a team?
    Yes, you can create your own team or find teams looking for members. Teams can be large or small, with the only requirement being that they have at least two participants.

Glossary

  • Concept2: A company that manufactures indoor rowing machines (RowErgs), SkiErgs, and BikeErgs, used for training, competition, and personal fitness.

  • RowErg: The official name for the Concept2 indoor rowing machine, often referred to as an “erg” or rowing ergometer.

  • SkiErg: A ski-ergometer developed by Concept2 that simulates the motion of Nordic skiing. It can be used for cardio workouts and is one of the machines eligible for the Fall Team Challenge.

  • BikeErg: A stationary bike manufactured by Concept2, used in the Fall Team Challenge. Meters on the BikeErg are halved when applied to the challenge.

  • PM5 Monitor: The performance monitor found on Concept2 machines. It tracks distance, time, watts, and other metrics, and can connect to devices like smartphones via Bluetooth or ANT+.

  • ErgData App: A smartphone app developed by Concept2 that connects to the PM5 monitor on the rowing machine, SkiErg, or BikeErg. It logs meters and syncs them to the user’s Concept2 logbook online.

  • Meters: The unit of measurement for distance in rowing. The Fall Team Challenge is based on accumulating meters over time, with no minimum or maximum requirement.

  • Logbook: A personal online account on the Concept2 website where users can track their workouts, log meters, and participate in challenges. Each user has a logbook where they can see their past performance and progress.

  • Team Challenge: A type of competition on the Concept2 platform where participants join or create teams and contribute their meters toward a collective goal.

  • Power 20s: A term used in rowing for a burst of effort lasting 20 strokes. These can be incorporated into a workout to increase intensity for short periods of time.

  • Posterior Chain: A group of muscles on the back of the body, including the hamstrings, glutes, and lower back. Rowing primarily engages the posterior chain.

  • Anterior Chain: The muscles on the front of the body, including the chest, abs, and quadriceps. Exercises like push-ups and planks target the anterior chain.

  • Steady State Rowing: A type of rowing workout focused on maintaining a steady pace for a long period of time. This contrasts with interval training or sprints.

  • Power Fives/Tens/Twenties: Terms used in rowing to describe bursts of maximum effort for a set number of strokes (5, 10, or 20). These are often used to increase intensity during a workout.

  • Virtual Team Challenge: A competition held online, where participants from different locations join together as part of a team and track their performance via the Concept2 logbook.

  • Slow Rowing: A technique where rowers focus on longer, slower strokes rather than fast, high-intensity intervals. This can be beneficial for building endurance and maintaining form.

  • Certificates of Completion: Official certificates awarded by Concept2 to participants who achieve certain milestones, like 100,000 or 200,000 meters, during a challenge.

Resources

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