experienced rower, trying to drop 2k

[Backseat coxswain]

I started to row 2 years ago after coxing for 2 years. I am a lightweight (155 lbs) pulling a 7:07 2k. I am looking for workouts and diet tips that could help me to drop my 2k time into the 6:40's.

[Citroen]

A 7:07 2K (1:46.7 pace) is 288.1W
A 6:40 2K (1:40.0 pace) is 350W

That's an increase of 21.5% power on every stroke. It's going to take lots of long hard distance AND short sprinty stuff to get that kind of power increase, best of luck.

[ArmandoChavezUNC]

Diet tips? You don't need to lose weight, you're a LW already.

As for training tips, just do a quick search of all the wonderful training program tools out there at your disposal. Wolverine plan, Pete plan, interactive C2 plan, etc.

[Galeere]

Diet tips? You don't need to lose weight, you're a LW already.

I guess he might want to gain weight rather than loosing any. As a HW I never had problems to digest and utilize my food, but good calories come from nuts, milk products, noodles, meat and the like. Probably controlled weight gaining programs to be found on the net (I never needed any )

[Bob S.]

155# is an ideal weight for LWT OTW - the limit for the average of the rowers in a crew, but is super heavy for a coxswain. Anything over 125# is on the heavy side. The OP doesn't say how tall he is, so it is hard to judge just what weight would be physiologically appropriate.

Bob S.

[Edward4492]

I'm assuming you're a youngster? We're similar in weight and 2k score, my current PR (from March) is 7:05 at 162 lbs. I got under 7 min (6:59) last Sept after a 5-6 week schedule of long (12-15k) rows at a decent (2:02 to 2:05) pace. Interspersed twice a week were at least two 20r 200-210 watt sessions of 5k to 7500m. Two weeks of speed work and I seemed to peak (starting to look like a lifetime peak!). I'm 58 yrs old, I'm assuming I have 30-40 yrs on you. So your upside is still there. I don't think there's anyway around the meters and the low rate power work, then cap it off with some speed work. Make sure you eat enough to support the training. 15k is only an hour a day....it's very do-able. At your weight you probably want to use a light drag and focus on a quick, long stroke.

[Cyclingman1]

I started to row 2 years ago after coxing for 2 years. I am a lightweight (155 lbs) pulling a 7:07 2k. I am looking for workouts and diet tips that could help me to drop my 2k time into the 6:40's.

No age or ht given, even gender. More importantly, no info on what you have been doing on the erg. Are you on a plan? How many meters a week? How much speed work? 2 yrs is a long time. It takes a pretty concerted effort to make a lot of gains after 2 yrs. I think Citroen hit it on the head. I presume by diet you mean wt gain? LWt limit is 165lb.

[Backseat coxswain]

I am 20 year old guy, and 5'11. I was looking for diet tips to gain weight, my goal is to be 160 lbs. My current training program alternates weights with erging. I mostly do a few short meter pieces such as 6k, 5k, 2x4k, 3x2k. Every week it try to erg an hour, which is usually around 14k. I use this during the school year, and I have not been rowing over the summer. I am looking to be sub 7 by CRASH-B's, and sub 6:50 by next summer.

[Cyclingman1]

Gaining a few pounds is usually not too hard. An extra 250 cal a day or 1750 cal a week is 1/2 lb. 10 weeks of that = 5 lb. Of course, pure eating is not recommended. You gain the weight in the big muscles: legs, back, chest. Pick your poison: squats, leg presses, leg curls, bench presses, lat pulldowns, seated rowing, etc. It's not rocket science. The added strength will definitely help in shorter rowing distances, even 2K.

[Edward4492]

You sound pretty grounded and realistic. I would stay with the erg year round. For a long term program the weight work will help. Between the weights and a high quality caloric intake you should add some muscle. As a LWT your stroke probably needs to be long and quick.I have a very long stroke and target a 10w/s at all distances. That means 300w at a 30r for a 7:00 2k, I'm at a 95df. No reason you can't work towards a 32 - 34r at 10w/s and get down near 6:50. As a LWT you'll have to do it with a quick, technically solid drive. The low rate work at 10w/s should help.You can do this.

[hjs]

You sound pretty grounded and realistic. I would stay with the erg year round. For a long term program the weight work will help. Between the weights and a high quality caloric intake you should add some muscle. As a LWT your stroke probably needs to be long and quick.I have a very long stroke and target a 10w/s at all distances. That means 300w at a 30r for a 7:00 2k, I'm at a 95df. No reason you can't work towards a 32 - 34r at 10w/s and get down near 6:50. As a LWT you'll have to do it with a quick, technically solid drive. The low rate work at 10w/s should help.You can do this.

Why should a lightweight use a different stroke? There is no difference, and if there is, its more the opposite. Lightweights often can use a higher rate, but mostly because they are shorter.
There is nothing magical about 10 watts per stroke. Just like 20 spm is nothing magical. Stronger rowers should use way above 10 watt. And rates around 20 are just as fine.

Re weightgain, at some point a 69 kg lightweight pulled 6.02 Italian guy, this was though in the haydays of doctor ferrari and co. Never heard of rowers using epo, but can,t imagion why they didn,t.

The point, weightgain only helps when you build lean mass. Most ergers are to heavy, not lean enough.

[Edward4492]

Henry, your're right of course in that there is nothing magical about 20r and 200w. A stronger rower would be looking to pull more watts per stroke. But would you consider that a period of low rate work while pulling a decent wattage helps build a stronger stroke? Because the OP is extremely close to me (other than age!) the numbers I use have relevance to his training.At his weight and height he's not carrying a lot of mass. And of course lots of leightweights rate high, all I'm saying is the initial work perhaps should be done at a lower rate with the goal to build power, then rate up. My last 500m was (as I re-call) at a
48r, 479watts . My 2k PR's are all at 30 - 32r. When I do a long piece (10k) at free rate I seem to gravitate to 24r.

Just my thoughts.

[hjs]

Henry, your're right of course in that there is nothing magical about 20r and 200w. A stronger rower would be looking to pull more watts per stroke. But would you consider that a period of low rate work while pulling a decent wattage helps build a stronger stroke? Because the OP is extremely close to me (other than age!) the numbers I use have relevance to his training.At his weight and height he's not carrying a lot of mass. And of course lots of leightweights rate high, all I'm saying is the initial work perhaps should be done at a lower rate with the goal to build power, then rate up. My last 500m was (as I re-call) at a
48r, 479watts . My 2k PR's are all at 30 - 32r. When I do a long piece (10k) at free rate I seem to gravitate to 24r.

Just my thoughts.

Yes I do, but not a fixed rate/pace combo.

The rate 20 comes from otw, used for sinchronising. Your 200 is just a round number, why not 195, or 210 etc. You get my drift.

[Edward4492]

I'm with ya Henry. My last couple of 20r rows have actually been at 210w. like most people, I like my numbers round and easy. 20r and 200w is nice and easy to work with.Also keeps the heart rate and breathing in check.Right now I can pull at 10.5 w/s for 5000m. The lower rates allow me to focus total on a quality stroke. As you stated, much more important in the boat with a crew. I'm totally amazed when I watch a good crew pulling in perfect sync while putting out huge amounts of power.

(apologies to the OP for a minor hijacking of your thread)