ergogenic aids and rowing...

Question
Hey, I'm currently a sophomore in high school and i've been rowing for a few years. recently some friends and i have been really getting into weight training to try and improve our erg scores. i take creatine and protein shakes however someone told me it wont help in the long run because it will slow you down on the erg. is this true?

Answer
Hi Jon: Bottom Line Up Front: Not True.  Creatine and protein shakes will not slow you down on the erg.

Since nutrition is an important part of staying strong and healthy, I don't see how taking creatine and protein shakes can hurt your erg scores.  Since the muscles need protein to grow (especially after a hard weightlifting workout), I don't see any problem with taking creatine and protein shakes.  So, unless your friend has some documented proof, I think he is out of his mind.  I can see eating a lot of cookies and ice cream slowing you down; but not protein supplements.

Weight training will definitely help you build muscle mass and make you stronger.  The stronger you are, the faster you can make the erg go.  But what makes rowing such a difficult sport is that you can be strong as an ox, but not be that great of a rower.  

For a rower to make a racing shell go fast, he has to have 3 main components: a power component, a stamina component, and a skill component.  Power gives you the leg drive to pull a really hard stroke.  Stamina enables you to maintain that level of power over the course of a race.  The skill component involves all the rowing technique needed to ensure all the force of the stroke is applied to moving the boat, and not checking the boat down.

So while lifting weights will help your erg time, you have to suplement you weight routines with a good cardiovascular program, like running (or hills/steps) to sustain the level of steength.  You also have to spend time rowing in small boats like pairs and singles to master the technical aspects of rowing efficiently.  After all, rowing is competed on the water, not on ergometers.

That said, you must stay away from steroids at all costs.  Don't even think about it.  The long term effects of steroid use are disasterous to your body.

Good Luck/AP