First four

Question
Hello! I am a sophomore in high school and I am 5'1.. sadly. I am 137 pounds (I have very muscular legs) Most of the girls on my team are around 6 feet but my 2k is within there time. Before I state my problem, you should probably know a little bit about me first, my freshman (novice) year I went to nationals in a junior 4. We beat 2 boats but didn't make it to semi's, but, ever since that I have always wanted to win and work hard to be in a boat that has potential to win.

I am currently stroking the junior 8 (crazy, I know!!) But my heart is not set on that boat, I have a hunger for rowing in our first four. This boat is a senior boat but I was once told by my coach during conditioning that I would be rowing in it (never happened) and ever since I've had this drive to be in it. I have a better 2k time than one of the girls in the boat but only by 1 second (she is 6 feet). I have an 8:17, she has an 8:18. In order to get into this boat, I have to be 8:10. But I want to shock my coaches and be sub-8 by the time states comes around.

The first four contains three senior rowers and one junior,
the stroke seat is about 5"11 and her 2k is 7:49 (senior),
three seat is 5"9 and her 2k is 7:58 (senior),
two seat is about 6"1 and her 2k is 8:14 (junior)
and bow seat is 5"9 and her 2k is 8:18 (senior).

(Also, two of these rowers --two seat and bow seat-- I rowed with them in the junior 4 my freshman year and we went all the way to nationals)

I know that I am pretty short to be in this boat, but I am very good at following tall rowers and getting my knees down the same time that they do and plus I am very flexible so I have a lot of reach.


I have asked my coaches what they are looking for and he said that I need to work harder, prior to him saying that I go to the gym straight after practice and lift weights to gain muscle. I try to come early to practice to do a 20 minute piece or a 30 minute piece (depending on how I'm feeling).  This doesn't seem to be helping me, we had our 2k's today and my time was an 8:19. I'm looking to PR but I just can't break my time! I usually get very nervous before a 2k which might have some contribution, but how can I stop that?

Do you have any tips on training, what to think during a 2k and how to get into the first four?

Thank you so much! (And sorry this is so long)

Answer
Hi Kylie: Your question is detailed and comprehensive.  I think with all factors considered, unless the Senior 4 is not racing well and you are 100% convinced that you can make it move faster, I would just be content on stroking the JV8 this year.  

The problem I see is that unless you are a novice, cutting 10 seconds off your 2K time at this stage of the season will be difficult.  That's because when race season starts, you are doing less conditioning and strength training and more racing prep.  Racing prep makes the boat go faster, but does not necessarily lower your 2K time.

I would recommend skipping the 20-30 minute erg piece before practice.  I don't think that's going to do much for you and it is going to negatively affect your on-water workout.  I would do the weights after practice, like your coaches suggested.

If you are really certain that you are better than the rowers in the first four, ask the coach if you could seat race to prove you would make the boat go faster than the other person.  Again, if the first four is doing well, the coach is not likely to make changes at this point of the season.  Make the best of the boat and crew you are presently in and train hard this summer and fall for next spring.

Good Luck/AP