General rowing questions and snapping hip technique issue

[ngw7897]

So I grew up swimming, and once I got to sophomore year of high school I decided to pursue other things. But throughout high school I got really into weight lifting and crossfit which led to an interest in the erg. I am currently a college freshman attending a University that does not have a rowing team, but I am unhappy at my school and am considering transferring. I was complaining about how I miss being on a team, and I have friends that are collegiate rowers, and they really encouraged me to give rowing a chance. So after some research I joined a club team in my city. But I’m only in my first month of intense erging, and I am doing most of it myself since practices are only two times a week since I can't row collegiate or masters yet. However, my left hip/ groin area hurts when I row. I took an erg test and at the end of the test I stood up and was in a ton of pain. I basically had to sit right back down due to pain. I took about a week off and then erged again. It still hurt so I went to a sports ortho urgent care and they said it was snapping hip. SO I am getting an MRI to make sure it's not a tear. The pain is tolerable but I don't want to make it worse by pushing myself. They told me to do about 50% of my max capacity. Do you think this is a form problem as opposed to a health problem? Too much impact too quickly? I feel like it could be form since I haven’t had a ton of coaching, and it has never hurt or snapped during weight lifting (or basically any other exercise). I just don’t want to be motivated to put in a lot of work and just have to put a hold on progressing. All I want to go is get back on the erg, and back on the water. (ALSO- tips for a faster 2k?)

[GJS]

Perhaps a helpful article, here. The author mentions that, in his case, the cause was likely adding too much volume too quickly.

https://www.rowperfect.co.uk/rowing-inj ... -syndrome/

Cycling is great cross-training. Perhaps you can do that, painlessly, while this issue subsides?

[jamesg]

If you want to go fast in a 2k, you'll have to a) learn to row and b) do lots of mileage at half (or less) your flat out capability.

Not knowing your height, numbers are hard to define, but if you train at 2 - 2½ W/kg and rate 20 - 22 you can't go far wrong. 30-60 minutes.

At the club, see how the oarsmen do it. When afloat you'll need that style, best get it asap.

[lindsayh]

All I want to go is get back on the erg, and back on the water. (ALSO- tips for a faster 2k?)

You best have someone who knows have a look at technique or post here once you are able to get back on the erg and before you get to far into it.
There are many threads here with really useful stuff particularly focussed on 2km training and lots of info about training plans - have a look on the training sub forum.
Look at Pete Plan, Interactive Plan, Wolverine as well.
Have a look at https://indoorsportservices.co.uk/training/guide.
Fast 2ks need lots of meters at 70-80% MHR and speed intervals 1-2 times a week but need to get the technique right first