What is the most efficient way to reduce erg times?

[James B.]

I currently have a 2k erg time of 6:59.0 and need to take off atleast 15 seconds to be considered for college recruitement. I am a rising senior and would like to row in college as a lightweight rower. The colleges I am looking at are mostly looking for sub 6:45 times. What would be the most efficient and quickest way to reduce my erg time by any amount of time in aproximatly 3 months (in time for the college application process). I have access to an erg and weight training equipment.

Thank you,
James

[SirWired]

Go to the Concept2 UK website, and download a copy of their training guide. You should find plenty of tips in there.

If you have time to kill, also read the "Wolverine Plan", or, if you have less time, the "Pete Plan". Google can dig that information up for you.

[bloomp]

I found a lot of my success this spring (my first year rowing in college) was due to following the Wolverine Plan strictly. I dropped 25 seconds off my 2k PR (7:23 to 6:58.3) and found my endurance to be much higher than at any other point in my four years of rowing (best piece that comes to mind was a 12k averaged at 2:01, I finished the last 2k in under 7:40). If you'd like I can send you a personalized plan of the Wolverine Program, that IF YOU FOLLOW, will give you results. And it will make you realize the full potential of the erg, not just what your coach has made you do in the past. Gimmie a holler and good luck getting recruited.

Be sure to use the Vespoli website to get your name out to schools for recruiting. I had an average 2k time in high school (7:29) and got contacted by 4-5 D3 schools and did official visits at Washington College and St. Josephs University.

[Elamonta]

Hey there,

I just finished my senior year in the realm of collegiate lightweight rowing and thought that I could offer additional advice that the previous post didn't hit on.

I found that the best "gains" in erg times came when I stuck to the plan and treated each workout seriously. If you make rowing a job you will get noticed and recruited by strong schools. Simply "rowing out" a piece only hurts you. Respect the rest days also. Overuse injuries and burnout are tough to get over, so try to avoid them by resting properly.

I walked on to my team as a freshman in college because I had never even heard of rowing before. As a lightweight my first 2k was a 7:38 and when I graduated I was part of one of the stronger lightweight programs in the state and finished with a 6:34 2k time.

Keep to the path and train hard. I followed the pete plan since I found it easier to follow than the WP. Couple that with weight sessions 3x a week with my team and 6x water practices and I felt to be in the greatest shape as an athlete.

Best of luck.

[brkozg]

Hi James,

I saw your posting.I want to have a 6.45 degree,and i wonder whether you could find a solution to improve your degree.and one more question:what about your power,are u doing any weight-lifting to improve?

Thanks a lot...

[iain]

The best program is one that keeps you motivated. There are plenty out there or ask a coach to design one for you. There is no one size fits all. Some need to improve power, others technique, still others pacing while all will benefit from improved endurance but to a differing degree. So you need a balanced program that addresses your specific needs.

In addition, getting the right food and rest to recover from workouts will massively increase your rate of progress.

best of luck.

- Iain