Potential?

[[old] Pre1321]

I just ambled into my college rowing meeting the other day because it seemed interesting. I'm 5'9 or 10, not quite sure, 145 lbs, and I'm 19 years old. I saw that a lot of people on here did 500m trials and I figured that since I've only been rowing for 5 days, all done on a concept II in my dorm, that I'd try an all out 500m to guage my fitness or potential for that matter. I warmed up for 5 mins and set the workout thing to 500m and rowed a 1:37.8. I have no idea whether for my age, height, weight, and rowing experience (about 5 sessions on the concept II of about 30 mins) if this is a good time. Any input would be appreciated.<br /><br />I am coming over from distance running by the way, in which is was above average, so my endurance is very good but I know I lack upper body strength.

[[old] chickenlegs]

<!--QuoteBegin-Pre1321+Sep 21 2005, 11:15 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Pre1321 @ Sep 21 2005, 11:15 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just ambled into my college rowing meeting the other day because it seemed interesting. I'm 5'9 or 10, not quite sure, 145 lbs, and I'm 19 years old. I saw that a lot of people on here did 500m trials and I figured that since I've only been rowing for 5 days, all done on a concept II in my dorm, that I'd try an all out 500m to guage my fitness or potential for that matter. I warmed up for 5 mins and set the workout thing to 500m and rowed a 1:37.8. I have no idea whether for my age, height, weight, and rowing experience (about 5 sessions on the concept II of about 30 mins) if this is a good time. Any input would be appreciated.<br /><br />I am coming over from distance running by the way, in which is was above average, so my endurance is very good but I know I lack upper body strength. <br /> </td></tr></table><br /><br />rowing is mostly an endurance sport, so a 500 m test is too short.<br />pull hard for 20' and see what you get.<br />given age and weight, rowing over 5400 m would be good.<br />don't worry about lack of upper body muscle development.<br />big arms and chest are not needed in rowing.<br />what you need is good technique (which you can learn), a strong heart (which you might already have), high capillary density in your legs and long limbs.<br />the last factor may prove the most limiting one in your case, even against other lightweights that are often over 1.80m (heavyweights are often over 1.90m).<br /><br />most important one: an iron will.

[[old] Ray79]

Would have to agree that rowing being an endurance sport 500m training peices are much too short. The 20 min ergo suggested by chickenlegs is a good entry level workout to get you started. Just be sure to row at a constant rate, say 24-26, for this lenght of time and row steady, dont go off too fast just cause it feels ok at the time, you will get tired too quickly and "blow up" as we call it. By keeping your split time a little higher it will improve your chances of making the whole 20 minutes. Another suggestion would be to stick at it no matter what, even if you feel like stopping after 10 minutes. The extra time and the extra metres you clock up will stand to you the next time you try it.<br />Other than that i wouldnt worry, improvements will be rapid at your level as your technique improves. Remember use your legs!!! I can emphasise this enough. And when you start training with a crew the coach should provide you with a training program to follow and try not to train on your own. The amount of it required to become competitive can prove a very lonely existance.<br /><br />If i think of anything else, i'll get back to you.<br /><br />Train Hard, Race Easy<br /><br />Ray <br />

[[old] atineb]

g'day<br /><br />I again would have to say that a 500m ergo is waaay too short and may not be the oldest or wisest rower here and sure as h*** don't have as much experiance as most people here I I would have to say a 20min ergo would be an excellent place to start. <br /><br />I have been rowing for a year and a half now and am a female lightweight but have 2 older brothers who are lightweights and each has said how benificial a 20min row is. although I would suggest not starting with such high ratings as 25 and 26! if you are going to do ergo's fairly often (every second or third day or so) I would alternate between pieces and break them up so they are more interesting.<br />A personal fav of mine would be splitting a 20min ergo into 5mins sections alternating ratings (I don't mean that you should stop between each 5mins though, it is to be done in one 20min block with no stopping in-between). <br /><br />most enjoy doing the first and third pieces with this plan of ratings: 16, 18, 20, 18 because is teaches you control and teaches you how to keep the pressure on with your legs with a slow rating. most prople I know tend to do 2 or 3 20min pieces in a session and I would alternate from the ratings above for the first and last, then try doing a piece at; 18, 20, 25, 20 for a bit of a faster workout.<br /><br />Don't start this all at once though .. start with doing one ergo a session then the next week bring it up to two and when you think you are ready bring it up to three. No more than three or else you will find that you become over tired. <b>Also</b> make sure that you are eating enough protine! I can assure you that this is important because if you don't the energy that you would/will be using during the session will need to be replaced and your body will look for a good source and will take it from your muscles. so baisicly you muscles will be eaten by your body. hopefully you are not a vegetarian although if you are that is not a huge problem, there are always things like nuts and protine shakes around to keep you going. <br /><br />cheers benni <br /><br />ps. I would also say that your time for the 500m piece was good! keep it up! also your running will really help with rowing... and so would riding if you can get your hands on a bike somewhere

[[old] atineb]

ha.. eeww sorry for all of the spelling mistakes and stuff in that one! I am buggered.. should go to bed now lol<br /><br />cheers benni<br /><br />pps. lol... in rowing.. your legs do 80% of the work and your arms/shoulders do the other 20% .. just for you too keep in mind.. and the upper body will develop as you get on the water.. don't you worrie!