training

Question
Hello

I am in my second year of university. I am 33 years old (yes I know I am
older then most since I am making a career change) and I am in my
second year of rowing. I really love rowing but lately I am having a bit of
trouble.

I am 5'8" 163 lb. and 20% body fat. I eat four to six meals a day
(veg,good carb, protein, and fruit.)

I am on the water 10 hours a week and in the gym for three. I have lost 9
lb. and my goal is to lose another 3 so that I can enter the light weight
class ( I am Canadian). I am getting about 4-5 hours a sleep a night and
my 2000 meter time has stopped around 8:00 min. I probably need more
sleep as my will is the only thing keeping me going at the moment.
However, I need a program to tell me what to train and how when I am
on the water.  

I have a personal trainer for the three hours a week in the gym but have
been working by myself the ten hours.

I am wondering if you can help me?

Thank you
Craig

Answer
Hi Craig: Congratulations on reinventing yourself.  I'm glad you picked rowing.  It's never too late.  I recall seeing people compete in their Nineties!!!

Your erg time is a bit below average for your age group.  But I wouldn't lose too much sleep over it.  If you are good enough to make a boat, you're doing something right.  Some people pull incredible erg scores, but are human anchors in a boat because they throw off the set or have bad technique that checks the boat (but won't effect an erg).  I wasn't that great on the erg either (my personal best was a 7:45 I think when I weight about 148), but after 70 races worth of experience, I could hold my own in a boat.  Ironically, losing weight can hurt your erg time, it is known that a heavier rower will have a better time than a lighter rower of equal skill.

That said, the nature of college rowing demands good erg scores to make Varsity.  You definitely need more than 4.5 hours of sleep; but I imagine you have a busy schedule.  It seems like you are doing all the other things right things: gym, running, diet. If you really want to make a dedicated effort to lower your score, try The Wolverine Plan ( http://www.concept2.com/forums/wolverine_plan.htm ).  

As for on the water, just follow your coach's instruction.  The only think I would suggest is that you consider transitioning from University rowing to Club rowing and maybe consider learning how to scull.  At the club level, you won't have to put as many on-water hours in and you can train at your own pace.

Good Luck/AP