1.5km times

[TRINITY_HARD_ASS]

hello rowers (: i am 13 years of age and live in perth i need to get my 2.5km ergo down because i want to get in the A quad for the head of the river on march the 28. my first and only attempt is 5:48 lol bit shit but i got in the B qaud and i need to get it down to about 5:10-5:20 by the head of the river any sujjestions on the way to get it down? should i turn to weights? im a bit scared that they will stunt my growth because i am 172cm 55kg PLEASE HELP

thanks

[iain]

I am not a coach and have no experience of what is appropriate to young athletes. The biggest improvements are made by improving technique. Look at the technique threads and try and get a coach to give you advice.

Looking at your posted PBs, your times drop off far more rapidly with distance than is normal in adults. PaulS claimed that doubling the distance should add around 5S to the pace per 500m (Paul's Law). This would make your 1:32 500m suggest that you could manage 1:40 pace for 1500m or 5:00. Some people claim that 500m can be pushed ~2S faster than this through over rating, but that would still be 5:06 and a seat in the A Quad. What this means is that you are lacking in endurance relative to your power. As such, weights are completely unneccesary, what you need is fitness. I would thus suggest that you do longer rows at 24SPM or so and at a pace you can maintain comfortably, but which becomes harder and makes you sweat significantly after 10 mins. Build the distances at this same pace rowing 3 or more times per week. Every 3 weeks try a 1.5k and you should see improvement.

I won't recommend distances as I don't know what is appropriate, if anyone knows that speed always drops off at this rate with pace for 13 year olds, please would they say so as i do not know whether the adult rules apply.

Regards

Iain

[TRINITY_HARD_ASS]

thanks for the help i wil do longer distances thanks

I am not a coach and have no experience of what is appropriate to young athletes. The biggest improvements are made by improving technique. Look at the technique threads and try and get a coach to give you advice.

Looking at your posted PBs, your times drop off far more rapidly with distance than is normal in adults. PaulS claimed that doubling the distance should add around 5S to the pace per 500m (Paul's Law). This would make your 1:32 500m suggest that you could manage 1:40 pace for 1500m or 5:00. Some people claim that 500m can be pushed ~2S faster than this through over rating, but that would still be 5:06 and a seat in the A Quad. What this means is that you are lacking in endurance relative to your power. As such, weights are completely unneccesary, what you need is fitness. I would thus suggest that you do longer rows at 24SPM or so and at a pace you can maintain comfortably, but which becomes harder and makes you sweat significantly after 10 mins. Build the distances at this same pace rowing 3 or more times per week. Every 3 weeks try a 1.5k and you should see improvement.

I won't recommend distances as I don't know what is appropriate, if anyone knows that speed always drops off at this rate with pace for 13 year olds, please would they say so as i do not know whether the adult rules apply.

Regards

Iain