Rowing Height Effect

Question
Hi Al, I'm 5'3", 27 yrs old and 122 lbs. My best 2k erg score is 9:31 and after that I'm exhausted. I can't fathom going any faster than that. I do admit I rarely erg. I think that I'm in pretty good shape but I find that others in my club that are twice my age have lower scores. On the water I seem to have more stamina but not on an erg. I'm just curious if my lower times are height related. I row recreationally but still compete in a couple regattas for fun. What can I do to improve my erg score (under 9:00)? More weight training? Or more cardio?

Thanks.

Answer
Hi Ann: Per the Concept II website, the averge time for 25-30 year old female lightweights is 8:49.  So even a 9:00 wouldn't put you at the 50th percentile.

With more emphasis on your lifting and cardio program, you can probably reduce your time.  Of course, you also would want to increase the amount of erg workouts, which you admit you don't do too often.  You want to do a mix of long and low workouts (like a 6K at a 2:30 to 2:40/500) and short hi-intensity pieces like 6-8 500s @ 2:10 to 2:15 with a 2 minute break in between.  The Concept II website has other workouts you can do.

Like yourself, I was never that great on the erg.  I once did an erg race when I was about your age (this was over 20 years ago when the ergs looked more like bicycles).  I was a bit out of shape, but I had the fastest 500 and finished with a decent time, but like yourself I was physically destroyed after the piece.  I always felt more comfortable on the water than on the erg.  I could outrow people in a single that could kill me on the erg.  If you feel good on the water and the boats you are in are moving well, I wouldn't lose too much sleep over your erg times if you just want to row at a semi-competitive level.  Use the erg as a tool to be a better rower on the water.  Too many people today think the erg IS ROWING.  It's not.  Throw an erg in the water and see for yourself.

Hope that helps/AP