Can any one recommend a C2 Forum somewhere?
Are 4x500 the standard starting point?
Sorry to hear about you accident, but it sounds like you are making an amazing recovery. Best wishes for your continued good health.
There is a C2 dedicated forum on their website that includes various training threads:
There is also an online logbook and workout of the day utility accessed through the "online tools" tab on the website:
A lot of folks on the C2 forum are big fans of The Pete Plan. Below is the 24 week beginner training plan:
As far as a starting point, intervals are a good part of your weekly plan. To avoid getting bored with the workout, I think it is helpful to switch up a variety of workouts.
Good luck. If you enjoy the Erg and want to compete with more than yourself, the RowPro software (www.digitalrowing.com) gets a lot of love. I have not tried it personally, but I am looking setting up my machine near a monitor.