Time Improvement

[ROWING123PAK]

I am 15 years old, and weigh in at 62 KG, 5'9 . I currently pull the following times on the machine:
1K : 3:40
2K : 7:42
5K : 20:15
There are two major rowing competitions a year in my area, one in November and one in January/February. My goal is to drop the 1K time to around 3:17, the 2K to around 7:10 and the 5K to around 19:00. Please let me know if it is a reasonable goal, and what I should be doing to get these times. For context: at a similar time last year, I used to pull 4:00, 8:40, and 24:00, so I am worried that I have reached my peak. Another issue I face is that by default I row at rate 22-24 instead of the higher 30 rates that people row in for race times. Please advise me how to correct this error, and achieve my goal, so I am able to win the races in November and January. Another side note that is not very relevant is that I should remain under 75kg, to maintain lightweight qualification, in case I play that category, but I doubt I will gain that much weight. I apologize for formal tone/grammatical errors, as English is my second language, please do let me know how I can progress to achieve my goals

[Elizabeth]

Hey there!

First, are you rowing with a team and do you have a coach? Following their programming is usually a great start to determining programming, as well as working with them on any things that you're doing on top of work with the team.

Second, I really don't know what specific goals are reasonable, but a coach who is used to working with youth may have a better idea. My preferred approach is to work towards smaller, incremental improvements over time. And you are working with a long enough horizon that those little improvements may be able to add up to hit the bigger goals you're seeking.

As far as rates, a lot of it is practice. I also need to remind myself to lighten up my stroke and tap tap tap the boat along or I will put an unsustainable amount of power into it. Low rate work has its place. And practicing rating up does too.

Finally, you have not hit your peak at 15. But you do need to eat in order to fuel training and also to grow, and trying hard to keep weight down can negatively affect performance, your long-term growth, and even your long-term health. Adequate fueling may come with weight gain, and that's okay. Additional muscle and additional height can both help with your athletic endeavors. (You may be done growing, but you may still be growing upwards at 15.) And sometimes a little extra fat can help keep you more healthy. Those are very good things.

[ROWING123PAK]

Thanks a lot for your response. I row with a team, and have 2 coaches, but the team usually trains 1-2 months before the season starts, and I don't feel like that's enough time to hit those goals, which is why I'll be training in the off season as well. I will keep your suggestions in mind, thanks a lot for your response, it means a lot!

[Elizabeth]

How long until the team starts meeting? It would be reasonable to focus on building an endurance base now (lots of steady state, adding about 10% a week to prevent injuries) and doing some strength training 2-3 times per week, focusing on compound lifts (squats, deadlifts, bench, pullups). That's a pretty typical off-season strategy that can help carry over to performances in season.

[Yankeerunner]

In addition to the excellent advice from Elizabeth let me offer a couple of comments.

Since last year you have improved your splits by 10 seconds in the 1K, 15 in the 2K, and 22 in the 5K. Your endurance has advanced more than your raw power. Good. It takes training volume to do that. You're on the right track.

Your goal though is to now improve your 1K by 12 seconds/500m and your 2K and 5K by roughly 8 seconds. I think that you're a bit too ambitious about the 1K. You might want to re-think that one. As a frame of reference, my best times, at 67 kg and 5'10" were 3:19.2 for 1K, 6:55.7 for 2K, and 18:22 for 5K. When I first got down to 7:10 I could only do around 3:28 for 1K. I never got down to 3:17, and not for lack of trying.

As for being lightweight, as Elizabeth mentioned, you may not be done growing. We all grow at somewhat different rates. From age 14 to 15 I gained 17 kg (44kg to 61kg) despite staying skinny as a rail through it all. Fifty-eight years later I'm now holding at 68kg. One thing I found as a marathon runner in my prime years was that there is a point of diminishing returns with keeping weight down. I raced well at 137-141lbs. Above 142 I got increasingly logy. Below 137 I got increasingly weaker. Don't fight weight gain if it comes naturally as a consequence of growing and gaining strength.

Best wishes. Keep us posted.