improving

Question
I'm 14, 5foot 8&3/4inches and weigh about 80kg/13stone and am female. Started sculling since November (3months) training 3 times a week, 1st session doing circuits and erg 2nd session erg and 3rd session on the water, I also have two school p.e lessons a week but they aren't very physical. for 5mins rowing on an erg i can get my split to 2:05 and going at about rate 18 i think. I am competing in NJIRC in march and (obviously) want to win. Last year for my year group (5min race) best distance got was 1365 their split was about 1:49 at rate 42. How can I improve and get my score that low? I find it hard going at a really fast rate (I kinda crash and burn) and even pushing as hard as i can don't know if i'd be able to get the split that low without taking more spm.
Also, (unrelated to above question) I think I pull quite hard and get better times than all the girls and a lot of the boys at the club i am at but they tend to be smaller in height and weight than me, although there is this girl who is 6ft and 13 and slim (she probably weights about 60-5kg?) who i get better erg times at - is this only because i weigh so much? And is that weight unhealthy? Training these 3months i've not lost any weight but i am a lot fitter. Should I go on a diet so I actually lost fat? (I am actually fat - i don't look dreadful or anything but i am quite fat e.g my belly is about 34inches my hips 44inches and chest 39inches, i'm not naturally really heavy) Is it healthy to diet while exercising would reducing calorie intake make it hard for me to build muscle?
Any tips on everything please tell! Thanks xx

Answer
Hi Vez:  At first glance, I'd say your stroke rating is not consistent with what you would tackle in a 2K piece or a boat race.  I think 42 is way too high and 18 is way too low.  I recommend you try a 2K piece for best time.  Try going off at between 37 to 39 strokes for the first 300 meters or so, then settle in through the body of the piece at between 27 to 30 strokes per minute.  Add a power 10 in the middle of the piece and maybe try to sprint the last 200 to 300 meters (you only have about 30 strokes to go at that point).

The good news is, for you age, you are way above average.  I don't see any reason why you can't break 8:00 for the 2K or even 7:50, which would be a world-class time.

As for you weight question, there is a direct positive correlation between erg times and body weight.  Of course, this assumes that the heavier person is in good enough shape to row a good erg piece (which you can).  I don't like to give advice on dieting because I am not qualified to do that.  I can guarantee you that as long as you row, you will start to lose weight.  Most competitive rowers do row 5 to 6 times a week -- some even row twice a day in preparation for a major race.  You might want to add a running workout or two during the week if you have the time to do so.  Also, just try to avoid foods that do you no good like excess sweets and fast food.  Just eat healthy lean meats and vegetables and all that stuff and you might find yourself on the British National crew in a few years.

Good Luck/AP