Improving my 2k

Question
Hi,

I'm a rower just out of high school, been at it for about a year and a half. I'm 5'3" and a half. I like to row at 128 lbs., but my team doesn't currently have a lightweight boat, so I put on a few pounds and am currently 133. My PR for 2000m is 8:27.5. I didn't earn a spot in the heavyweight women's eight this past season, even though my coach tells me that from a technical standpoint, I'm one of the best on the team.

I'm having difficulty improving my 2k time considering my knees tend to start complaining at around 750m and I start having trouble holding my rate. Is this a common problem, or should I do some basic things differently; is there anything I can try? It may just be because I'm so short, but I don't know. I may drop rowing in favor of coxing, as I want to continue in college. I'm attending a school with a club team next year.

Thank you!

Answer
Hi Jeanne: I would say just about everyone who does a 2K on the CII erg is going to experience difficulties in the middle 1000 just like you are.  It's hard for anyone to keep up a stroke rate after a blistering start.  

The knee pain is a different story.  That's something I haven't heard too many people complain about.  You might have a medical problem like a small tear or cartilage deposits. You might want to get that checked out.

To improve your 2K, you can always try improving your strength and cardivascular base through weights and aerobic workouts like running up steps or hills (see if your knees hurt doing that).  You might want to try doing a 2K with a start and 20 at a couple of strokes per minute less than you normally do and just try to keep the meter at 2:07 for the rest of the piece.

I don't recommend you become a coxswain unkess you really have a penchant for trying that. You seem like a competent rower and shouldn't give up on that.  You seem a bit undersized for a heavyweight rower.  Maybe your rowing club in college will have a lightweight crew.  If not, and you are not happy with your boat placement, look for a non-college rowing club and compete with them.

One last suggestion: If you are technically sound as you say, you might want to give sculling, particularly single sculling a try this summer.

Regards/AP