2k time

Question
QUESTION: I'm a novice rower in college and I'm 5'8, 145 lbs. My 2k is 6:58 and I have a lot of room to improve because I'll start weight training this summer. My first question is should I try to stay light (155-160) and bring my 2k down to the low 6:40's, or should I try to bulk as quickly as I can to 170+ lbs, so I can get a sub 6:30 time? My second question relates to my 2k time, and how much adjusted times matter. If a varsity eight averages in the low 6:20's and 6'teens, would having a bow seat as light or heavy benefit? Basically I'm asking what weight/2k I should shoot for to be a successful bow seat in my varsity's heavy weight boat. We don't have a lightweight eight. Please also consider how long it takes to add on muscles mass.

ANSWER: Hi Joe:Your 2K is slightly better than the average (7:05) for lightweights your age.  I find it quite amazing that you have not started weight training already.  

If your crew had the possibility of having a lightweight program next year, I think you should try to stay lightweight.  With 10 pounds of muscle from your weight training, as well as added on-water experience, you would be pretty formidable by next spring.

But if you have to make the Heavy boat, you will need to get your time down to at least 6:50 to be competitive.  Of course, there are other factors in making the varsity 8 like on-water technique and race experience.  Your height is not optimal, but many rowers your height have rowed bow for competitive crews.  As for weight, you probably don't want to go over 170 otherwise you might lose endurance.

It's impossible to gauge how much muscle mass you will gain and how quickly.  Everyone is different.  But if you choose to focus on weights this summer and not row, you should see measurable gains by the fall season.

Good Luck/AP   

---------- FOLLOW-UP ----------

QUESTION: So when you say 6:50, did that mean pulling that at 145 lbs? I haven't had time to weight train because I've been mostly erging all season, so summer is when I'll start training specifically for rowing strength. I'm hoping that I grow a couple inches down the road, but say I get to 160-165 lbs, what time should I be pulling? Like mid 6:30's?

Also I have another question about summer training. Should I weight train and erg 6ks/10ks during the summer? I want to start building endurance during the summer as well, but I don't know if it will be counterproductive because I'll be trying to add mass. So weight train + erg, or just weight train?

Do you know the erg times/weight of those that reached bow in competitive crews that are my height? I think I read a long time ago that you were on the shorter side as well. What was your erg time/weight? I'm just trying to gauge people's fitness levels so I can set some goals. Thank you I appreciate your help a lot.

Answer
Hi Again: You need a 6:50 whether you weight 145 or 175.  That's about the time for an above average (55th to 60th percentile) heavyweight rower.  You can be lightweight and still make the heavyweight boat if you can outperform other heavyweights.

As I said before, it's hard to predict times based on speculation of growth.  But in general, if you add healty pounds, your erg time should go down based on the physics of the erg.

Your decision on summer training is another hard question.  If you want to add muscle, you should just lift.  If you do 6Ks and 10Ks and weights, you may actually lose weight and you will not gain the muscle you anticipated.  I'd spend June and July lifting (do an occasional run to keep in shape) and add the endurance work in August.

There is no magic number for what weight and erg time will make you a varsity bowman.  You are really neglecting the very important factor of on-water racing experience.  That's as big -- maybe bigger -- than 2K scores.  Some people can pull great 2Ks; but you can't mess up the set or crab on an erg.

Regards/AP