Breaking 7:00

[brad_herring]

Hello, I am a sophomore in high school in my novice year of rowing. I'm a male, 15 years old, weigh 130, and my height is 5'7. My PR 2k time is a 7:29.6, not all that impressive. Recently I have hit a major plateau on my erg progress, which is disappointing because my goal is to break 7:00 by the end of my senior year. I have a history in weightlifting and track and field as a decathlete and I have great aerobic as well as anaerobic endurance. I train 5-6 days a week either running, weightlifting, cycling, or of course erging. I will also dominate and win any 5k or mile run that my crew participates in, however I am in the bottom 50% on the erg. I am an oarsman and was moved into the varsity 8 for fall season but will be rowing the single for the spring. Considering all of these factors, will it be possible for me to break 7:00 by my senior year?

[hjs]

Will be tough, you have. Could build for running, but a lot less so for rowing. A 30 second jump is a big one, you do need more seize, look at your parents build, that gives you an idea how you will turn out.

[Citroen]

You'll need to be closer to 18:30 for 5K and 7500 for 30mins.

BTW, go here: http://c2ctc.com/make_image.php to get a pretty list of PBs for your forum signature.

[rhr]

As Henry (hjs) mentions, look at your parents. It's unlikely that you are fully grown at 5'7 and 130lbs at 15. How you'll be built by senior year only you can say.

Doing a 7:29.6 / 2k at 130lbs isn't bad. That's around 1.9 Watts / lb. You are an above average runner as you are built for running, not erging. At 15 I weighed more like 165lbs, if your classmates are around 35lbs heavier than you then it makes sense for them to be faster. A 7:00 / 2k is approx 300W, at +-1.9 W / lb you would need to be 158 lbs to achieve that. Assuming you grow taller and your limbs longer and you train hard, maintain the same power output and reach 158 lbs then a 7:00 / 2k is doable.

If you are likely to stay the same height and weight as you are now then stick with running and decathlon. Giving away 35lbs to other lightweights on the erg will only lead to frustration.

[brad_herring]

Forgot to mention my max deadlift is 335, max squat 265, max bench 185. So I'm pretty strong as well, just don't have a whole lot of weight to throw back on the erg.

[christopherregisryan]

Those are pretty strong deadlift and squat numbers. I think it is very reasonable for you to shave 4 splits per year on your 2k as you mature. Keep up your training, eat and sleep well and get rest in between your workouts. It might not be a bad idea to post a clip of yourself rowing at 2k pace on the forum. There are a number of people here who may be able to help you find some "free speed" via stroke efficiency. If you don't want to do that, ask your coach to look at your stroke and advise you. Good luck with your journey to a 6-handle. You can do it!

[Gettingold]

Brad
If your deadlift figures are correct you obviously have the power to improve your low pull dramatically, which will inturn assist with overall times. Google "peak power training" or do a search on the British site. They state it will help shave 6 - 10 seconds off your 2k time. I do agree with the comments re the 5k time. Lets start by putting together a sub 20 min time and edge it down to sub 19 over the next four months. I believe you will get there.
Good luck. Keep us informed of your progress.
Terry

[jamesg]

A 7½' 2k is fast for 130 lb, more than 4W/kg. Equivalent to a 6:20 2k for a 100 kg oarsman.

At 15 if anything you should take it easy, it won't cost you anything. Less risk of bones and tendons wearing out if not yet fully hardened.

[brad_herring]

Fantastic week of PRs pulling a 7:27.7 2k, 1:38.9 500, and 19:52.1 5k! Mostly stopped weight training and starting to focus on endurance more, seems to be helping quite a bit and making it more enjoyable.