Erg supplement for OTW Rowing

[Ruderer]

Hey,

My on the water rowing season starts tomorrow (Finally!) and I have been wondering how I could supplement my on the water training with some indoor training. I have two reasons for doing this...I was sick for 2-3 weeks, and mostly unable to train (now looking to make up lost ground), and I have the goal of breaking 7:00 before the end of the spring season.

I am a 15 year old (3 weeks to 16), 139 lb. (ish), 5 11.5 (ish) high school sophomore who has been rowing since last spring (Spring, Summer and Fall seasons completed). Before I was sick I had a 2k of 7:24. Up until I was sick I was on a training plan that really helped my 2k time but wasn't too hard. I had a cycle of short/long erging and short/long running.

Soon I will have my own erg, with slides, in my house. What is the best way to supplement my on the water training with erging? I was thinking about using the erg before school in the morning, or after practice at night 4-6 times a week. Would it be a good idea to do a plan such as the Pete Plan/Wolverine Plan as well as rowing on the water? Again, primary objective is to lower 2k time to 7:00, secondary objective is gaining 10-15 pounds of muscle. I am hoping that these supplements are 30-60 minutes long so I don't start running out of time.

Thanks in advance,

Ruderer

P.S. The summer rowing club that I want to join (Penn AC) requires me to have a 7:00 2k by April 30th, ~2 months from now. Is cutting 24 seconds in 2 months unrealistic?

[djh]

You should consult with your coach. I think your greatest risk is over-training.

[Ruderer]

I haven't really gotten much of a training philosophy or plan out of my coach...is the only way to reduce the risk of overtraining...training less?

[carlb]

You may try asking over on the Rowing Illustrated boards where I have seen a lot of College coaches post. They even have a section for High School.
http://rowingillustrated.com/boards/index.php

Also should ask on the C2 UK site where Pete Marston is active and will probably answer you. I like the looks of Pete's program, never done it. The combination of Hard Intervals and Easy Distance has proven a winner for XC Ski training.
http://concept2.co.uk/forum/

[ThatMoos3Guy]

As a rule during the season I'll mix in a couple of erg workouts on my own outside of OTW practices. I make sure to keep the intensity low, light steady state between 30-45 minutes with stroke rating 18-20. If I'm feeling worn out I'll blow the session off or I'll take it even easier. Chances are you're doing a lot of work with the team, so you don't want to force it outside of practice.