Womens Lightweight Rowing

Question
If I am around 5'6 and 128 pounds (lightweight rower), and i pull a 7:58 2k what should i be aiming for by the end of junior year? (I'm a sophomore now). What time does your 2k matter the most, end of junior year or beginning of senior year?  Also what to you recommend one should have after a intense workout, since i'm a lightweight rower i need all the muscle mass i can get

thanks

Answer
Hi SDG: A 2K of 7:58 is an excellent time for a women of your age and weight.  It puts you in the the Top-20% of rowers your age, weight and gender.

I'd shoot for a goal of 7:52.5, which would put you in the 90th percentile, by the end of sophomore year.  As a junior, aim for a 7:45.  That would put you in with the elite women lightweight rowers.

After any hard workout, you want to refuel the tank. As a lightweight, you simply have to be more conscious that empty calories through fast-food, high-starch food, and sweets like cookies and cake are going to jack up your weight.  Of course, you want to eat things like lean meat and vegetables.  All that said, you may experience a growth spurt as you get older.  Based on your erg times, you will still be very competitive if you move up to heavyweight (>135 lbs).  You also have to consider, your times will go down even more if your weight gain is mostly muscle.

Good Luck/AP