Could use some advice.

[Rowing_Rower]

I am a junior in high school and have rowed the past two years. Somehow I have not gained any weight over the years and I am still under 155 at 6'1. Cardio is my strength which helps with endurance, but I cannot sprint to save my life. My goal is to row in college at the Division 1 level (I am aware that the lightweight category is dwindling and also know that 6'1 is a little short for D1). I am very close to breaking 6:40 on my 2k and hope to break 6:20 next year by Crash B's, my 5k is an 18:08. The weight limit for lightweight at Crash B's is 165. I am wondering what I need to do to drop another 20 seconds with or without gaining the 10 lbs. Thanks for your time! Happy rowing!

[hjs]

I am a junior in high school and have rowed the past two years. Somehow I have not gained any weight over the years and I am still under 155 at 6'1. Cardio is my strength which helps with endurance, but I cannot sprint to save my life. My goal is to row in college at the Division 1 level (I am aware that the lightweight category is dwindling and also know that 6'1 is a little short for D1). I am very close to breaking 6:40 on my 2k and hope to break 6:20 next year by Crash B's, my 5k is an 18:08. The weight limit for lightweight at Crash B's is 165. I am wondering what I need to do to drop another 20 seconds with or without gaining the 10 lbs. Thanks for your time! Happy rowing!

The number one thing people who can,t gain weight do wrong is very very simple. EAT! eat really everybody can gain weight.
Re training, volume at low rate, 18/21 paces roughly 18/22 seconds above your current 2k.

10 pounds is a lot of weight you can gain. Eat plenty, (lots of protein), train a lot and simply go for it. Nobody can exactly predict what is possible. But given you age etc, plenty to gain!

[lwtguy]

I was under 150 all throughout high school, but after I started rowing in college I started seriously lifting and training. The workload will most likely increase for you and you will do much more. You're going to naturally gain a little weight just from the college training. By the time I graduated I was sitting comfortably around 165.

[Oldcolonial]

I am a junior in high school and have rowed the past two years. Somehow I have not gained any weight over the years and I am still under 155 at 6'1. Cardio is my strength which helps with endurance, but I cannot sprint to save my life. My goal is to row in college at the Division 1 level (I am aware that the lightweight category is dwindling and also know that 6'1 is a little short for D1). I am very close to breaking 6:40 on my 2k and hope to break 6:20 next year by Crash B's, my 5k is an 18:08. The weight limit for lightweight at Crash B's is 165. I am wondering what I need to do to drop another 20 seconds with or without gaining the 10 lbs. Thanks for your time! Happy rowing!

I would not be too stressed about your body dimensions. If you are 6'1" as a junior you may still grow quite a bit. My guess is you will be a bit taller and fuller by the time you go off to college. You could be right around that sweet spot for a light weight. I grew 2 inches in college and ended up being 6'2". As others have suggested, eating is good. If you are like most teen aged boys, you have already figured this out. Eat with vigor but do try to stay away from overly processed foods.

6:40 for 2K is already a very competitive time. Its hard to say if 6:20 is in the cards in the next 12 months. A 6:20 lightweight time for someone in high school is more than just elite, its world class. It may come down to how carefully you chose your parents ( your genetics ). Its hard to know if the genetics are there. If you don't get there, its not the end of the world. With the proper training, you can get there and well beyond that in the longer term.

The best you can do is continue to train to row but please do consider participating seriously and or continue to participate in in some other sports. At your age it is important to participate in activities that develop the 5 major competencies; strength, endurance, speed, coordination and balance. In the long run, this will make you a better athlete which means you will be a better rower. In the short run, it may not help you beyond keeping rowing fresh and exciting. If all you do is row and train to row between now and when you graduate high school you might find that you are mentally and physically burned out as well as being the proud owner of an assortment of chronic injuries. This is not what you want. You want to get to college with performances that indicate you are good enough to be there but with a body that gives you plenty of upside. I believe your current times put you in that mix. You want to be prepared to have your best performances late in your college career or beyond. The typical peak for an endurance athlete is around age 27. That is when you want to peak.