I'm just a coxswain, but I do erg and I typically do do the work-outs my rowers have to do (but were off season now...). I'm pretty slow on the erg, and I need tips to get faster and I want to know what kind of workouts I should be doing..
My best times are (ha..don't make fun of me):
500m= 1:59.1 on feb 7 2009
1000m= 2:05.7 (4:11.4) on feb 14 2009
2000m= 2:12.3 (8:49.5) on march 24 2009
5000m= 2:24.0 (24:00.2) on march 16 2009
6000m= 2:29.2 (29:50.6) on december 11 2008
Okay, so they are pretty awful, but I want to change that..I haven't "really" erged since March so I've fallen behind- but I know for a fact I can beat those times. (I was extremely tired at the end of those pieces but not DEAD. Well..the first two, I was dead-those were at erg sprints, but I know I can give it more).
I'm pretty small...4'11 3/4'' and 111 lbs..but I don't want to make that excuse. I'm planning on rowing some in the fall (just do get better at coxing and the feel of the boat) but in the spring I plan to race in a single at least once. Now, I know I'll probably end up in last place..but just for experience and because I love rowing I'm going to do it any way.
So does anyone have any tips or workout plans? I don't mind tough workouts/killing myself over this if it's going to make me better. I know I could never get a 7 minute 2k, but if I could get as best as possible, I don't even care.
Thanks!
--oh and I guess since fall season is coming up- i'm more geared towards improving my 5k and 6k..
just a coxswain..but any tips!?
Well regardless of your times, it is great you are trying to keep in good shape. A coxswain that cares about his or her fitness usually helps challenge the crew better and makes them want to stay in better shape. Plus, you stay small 
BUT my only piece of cliche is advice is to always keep working at it, never stop erging day after day.
My real advice is as follows. Follow the Wolverine Plan created by Mike Caviston of the University of Michigan. It can be difficult to follow and set up your own erging schedule from it, so I've done all my crew buddies a favor and simplified it into exactly what you need to do.
Check your inbox to see the workouts, I need to find them on my laptop later today. And they will (I guarantee you) drop your times if do them 5-6 times per week.
BUT my only piece of cliche is advice is to always keep working at it, never stop erging day after day.
My real advice is as follows. Follow the Wolverine Plan created by Mike Caviston of the University of Michigan. It can be difficult to follow and set up your own erging schedule from it, so I've done all my crew buddies a favor and simplified it into exactly what you need to do.
Check your inbox to see the workouts, I need to find them on my laptop later today. And they will (I guarantee you) drop your times if do them 5-6 times per week.
24, 166lbs, 5'9
Whats a cock swine?
I know what is a cock and a swine and I also know that a swine can have a cock, but what does this have to do with rowing? Is this a post with a hidden message for people above 18 please? hanks for more clarity and please be more mindful for young kids also reading this website. Thanks.
Well a 2:12 for a 111 lbs person is about a 2:01.7 pace for a 160 person or a 1:56 for a 200 lbs person. So while not great times they are pretty respectable for non-athletes.
If you are going to do the wolverine plan, (and even if you are not), then I would recommend reading all you can about it and understanding why it is structured the way it is. You will learn a lot about training and it will help you in your single and even with your coxing.
Since you are a cox and small you may have a much greater appreciation for technique then others so you may do much better in a single then you think. There is a guy in my club who was less then a second off a world record one the erg and is much bigger and stronger them me and was a good 45 seconds faster on the erg. I can trounce him in a boat at any distance. That was last year. This year I am several seconds slower per 500 on the erg but faster on the water (and he is injured from bad technique). There are also very short rowers in my club who are very fast in a single including a 5'2" women who got a gold in the master worlds a number of years ago.
So don't sell yourself short. Work at it and you may surprise yourself and earn more respect of those in your boat and be a better cox as a result.
If you are going to do the wolverine plan, (and even if you are not), then I would recommend reading all you can about it and understanding why it is structured the way it is. You will learn a lot about training and it will help you in your single and even with your coxing.
Since you are a cox and small you may have a much greater appreciation for technique then others so you may do much better in a single then you think. There is a guy in my club who was less then a second off a world record one the erg and is much bigger and stronger them me and was a good 45 seconds faster on the erg. I can trounce him in a boat at any distance. That was last year. This year I am several seconds slower per 500 on the erg but faster on the water (and he is injured from bad technique). There are also very short rowers in my club who are very fast in a single including a 5'2" women who got a gold in the master worlds a number of years ago.
So don't sell yourself short. Work at it and you may surprise yourself and earn more respect of those in your boat and be a better cox as a result.
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mahimufasa
- Paddler
- Posts: 1
- Joined: September 6th, 2009, 4:13 pm
And you're just a jerkoff.mahimufasa wrote:A 2:00 500m piece? HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA!!!! Short people crack me up...
You should be proud, every coxswain I've had, sits on their ass, starves themselves, but still gains weight because they do nothing, they sit there and laugh at us while we sweat and bleed from erging. (Ok a bit of an exaggeration)
The fact that you're even erging on your own is something to be commended for.
You're times are not that bad, I've seen ROWERS with worse, so don't feel down on yourself, just get your technique up, and your endurance, and you'll eventually bring those times down alot.
Good luck
Great job at rowing! If you want to be a competitive coxwain, the best favor you can do your rowers is to learn to row a 1x (and get them to do it too BTW 
). To know what it feels like when the boat runs and what to do about it, is a great skill to have.
About the idiots who laugh at your times: WTF are they? Anyone been in Poznan lately? If not, I guess that they (like most on here) are just trying to improve for their own sake as well. Ultimately that's the only motivator that works anyway...
). To know what it feels like when the boat runs and what to do about it, is a great skill to have.About the idiots who laugh at your times: WTF are they? Anyone been in Poznan lately? If not, I guess that they (like most on here) are just trying to improve for their own sake as well. Ultimately that's the only motivator that works anyway...