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Table of Contents
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Summary of Contents for Concept2 SkiErg
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Page 3: Table Of Contents
TABLE OF CONTENTS USE AND TRAINING Before Your First Ski ............. 2 Important Safety Notes ..........2 SKIING TECHNIQUE Grips ................3 How to Ski ..............3 Technique Variations ............ 4 WORKOUT INTENSITY User-Controlled Resistance .......... 5 Damper Setting ............5 Cadence ............... -
Page 4: Use And Training
The SkiErg is designed to be pulled with both hands at the same time. Although no machine can duplicate all the subtleties of Nordic skiing, the SkiErg enables you to train using the motion that is essential to all techniques of skate and classic skiing. -
Page 5: Skiing Technique
SKIING TECHNIQUE Grips Use the strap and grip as you would use a Nordic ski pole. Slip your hand up through the loop and then come down over the strap and grasp the handle. How to Ski Begin with your hands Drive the handles Finish the drive with Bring your arms shoulder-width apart downward by... -
Page 6: Technique Variations
Whether you use your entire body, or just your upper body and core, the SkiErg may be used for all kinds of workouts, from long steady state to short hard intervals. And you can work as hard or as easy as you like since the resistance is user-controlled. The harder you pull, the faster the flywheel... -
Page 7: Workout Intensity
You can ski as hard or as easily as you wish. The SkiErg will not force you to ski at any set intensity level. It is up to you. As you put more effort into your skiing, you will go faster, produce more watts, and burn more calories. All of these outputs will be measured and displayed by the Performance... -
Page 8: Training
Getting Started: Workouts for New Skiers Resist the temptation to ski for 30 minutes the first time you try the SkiErg. We recommend starting with a series of short bouts of skiing, with breaks in between, taking care to master proper technique from the start. - Page 9 TRAINING The Third Ski 1. Warm up easily for 5 minutes, thinking about good technique, then stretch. 2. Ski steadily for 10 minutes at a comfortable pace. 3. Ski easily for 3-5 minutes. 4. Repeat Step 2. 5. Ski easily for 3-5 minutes for a cool-down. Stretch. The Fourth Ski 1.
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Page 10: Benchmark Pieces
The Concept2 SkiErg uses the same Performance Monitor(PM) that has been helping rowers train for many years. The PM is a powerful training partner because it is accurate, repeatable and self- calibrating. Here are several ways to use the PM to improve your fitness and your skiing performance. Longitudinal Testing To measure your progress over time, repeat one or more tests on the SkiErg every month or two. Keep everything the same (time or distance of test, damper setting, etc.) so that any differences measured will reflect differences in your conditioning. Testing Across a Range of Distance/Time To assess your relative conditioning over different distances and times, perform a series of SkiErg tests over a range from short sprints to longer aerobic work. -
Page 11: Overview Of The Performance Monitor
OVERVIEW OF THE PERFORMANCE MONITOR(PM) For more detailed information about using the Performance Monitor, please visit concept2.com/pm. These buttons allow you to: allows you to select • make menu selections meters, pace, watts or calories. Push this button any time while • increment numbers for setting workouts and date/time • view alternate displays while skiing setting up a workout, skiing or viewing results. - Page 12 Lane 1 equipped SkiErgs without using a computer. This can be done wirelessly or by Lane 2 Lane 3 using Ethernet patch cables available from Concept2. If using cables, be sure to peterd -2000m plug them in before starting the race.
- Page 13 • Workout data can be moved from Memory to LogCard. • Switch Users: Enables you to switch from one user to another on a shared LogCard. Additional information is available at concept2.com and c2forum.com. BATTERY INFORMATION The PM3 uses two alkaline D-Cell (LR20) Comes equipped with rechargeable battery pack. Recharge rate depends batteries.
- Page 14 See concept2.com/pm for current information. PM TROUBLESHOOTING 1. If the PM malfunctions or does not “wake up,” try one of the following: • Insert a paper clip (PM3) or pen/pencil tip (PM4) into the reset hole on the back and press lightly. • Remove the batteries for 30 minutes and insert two new alkaline D-Cell (LR20) batteries. To change language: press [MENU/BACK] until screen stops changing. Press fifth grey button on right, then press second grey button on right twice, and select your language. Alternately, hold down CHANGE UNITS and CHANGE DISPLAY and reset monitor. You can then select your desired language. 3. If your computer does not recognize that your PM3/PM4 is connected to it try one of the following: • Use another computer and/or USB cable. • Remove batteries for 30 minutes then reinsert batteries and try again. Refer to concept2.com/pm for more information and software updates. 1210...
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Page 15: Maintenance
Over time, this may cause the cords to twist around each other inside the SkiErg resulting in a “lumpy” feeling when you pull on the handles. This may cause premature wear of the cord. - Page 16 Inspect the Fasteners Check that all fasteners are tight and have not loosened during use. If your SkiErg is wall mounted, pay particular attention to the wall mount fasteners. Inspect the Top Bracket Pulleys Check that the pulleys spin freely in the housings and that the pulley housings swing freely in the pulley brackets.
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Page 17: Warranty
Concept2 SkiErgs are backed by a limited 2 year and 5 year warranty. For complete warranty information in the U.S. and Canada, visit concept2.com/ski. For warranty information outside the U.S. and Canada, contact the authorized Concept2 dealer from where your SkiErg was purchased. A list of authorized Concept2 dealers can be found at concept2.com/international. If you do not find a local dealer in your territory visit concept2.com/ski or email info@concept2skierg.com.
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