Improving/Nutrition

Question
hey, i just recently had a 2k test for time and i was just curious to where i would be placed (by time) amongst other rowers.. im a lightweight (160lbs) and received 6:50.6 for my time. im a sophomore in highschool; i erg/row 5-6 times a week and lift weights within those days but also being a sophomore, i've got a couple more years to improve.. should i be focusing more on sprint workouts or long distance in preparation for the spring season?
And im also concerned with nutrition - what should a rowers diet consist of? (more or less of which food groups?)
thanks

Answer
Hi Philip: The average time for a 14-16 year-old male heavyweight is 7:07.  The median time is 7:00.  You are in the top one-third; quite good.

Seems like whatever you are doing is working.  But to answer your question, I'd emphasize long distance training on the erg in January and early-February to build your endurance base.  from then on, begin to phase in more short-distance high intensity workouts since most high schools race at 1500 meters in the spring.  keep up with the weights or else you will lose muscle mass and strength as the season wears on.

Endurance athletes, like swimmers, cross-country skiers and rowers, need at least 2500 calories a day to maintain their weight (and muscle mass).  Michael Phelps ate 12000 calories worth of food each day (That's a lot of food).  Of course, you want to eat protein-rich foods like meat, dairy and even peanut butter over things like candy and junk food.  There is research that supports endurance athletes should eat a meal heavy in carbohydrates, like pasta with meat sauce, the day before a race.

Good Luck/AP