Training for rowing at university

[JIMFOZ]

As the title suggests I'm looking for any tips to improve my rowing (erg) times before I go to university.
I've never rowed before, but I've done several years of strength training.
What kind of workouts would you suggest for me to do?

[bob01]

Technique ... Technique....Technique
Build an aerobic base.... based on technique... low rate... low DF... use the Force graph

[hjs]

As the title suggests I'm looking for any tips to improve my rowing (erg) times before I go to university.
I've never rowed before, but I've done several years of strength training.
What kind of workouts would you suggest for me to do?

Rowing is about endurance and a strong enough stroke. For a beginner, first get a decent stroke. Low drag (google) and calm rating think 20/22 strokes per minute. From there build to longer sessions, 30 min and beyond. If you like do once/twice per week shorter faster work or sort of time trial, think 5k orso.
But 80% of the time, row longer, low spm, modest drag and do not race! Breathing should be deep, you will sweat, but don,t need to be out of breathe.

Other point, rowers are tall.... Think 190cm 6.3 or more, below 1.80 6.0... Will be tough.

75kg is the border between lightweight of heavyweights. People who are close getter stay below 75, heavyweights better be 90kg plus....

[Dangerscouse]

It's a great idea to get used to low rates (20/22), to build a strong stroke and higher rates (27/30) to get used to aerobic rowing.

30r20 is a great session. This is 30 mins at 20spm and then, as suggested by HJS, try a 5k or 6k at 28spm. Also make sure to perfect your technique and try and fit in some longer sessions 10k or 12k once a week to get you used to longer distances. It won't all be about short fast sessions.

[Remo]

As hjs, above, accurately opines, "Rowing is about endurance and a strong enough stroke." The two qualities that top university and international rowers possess in varying amounts are speed and endurance. No real surprise. You are pulling with a force relatively close to your maximal effort and pulling in O2 at, or very close to, your VO2Max.

Endurance is built mainly through years of a lot of long steady state relatively low intensity work (HR @ 55 - 75% of max HR). Plus some high intensity long intervals such as 3-4x8:00/3:00rest or a straight 5k time trial (you are trying to get work in at 85-95%+ of max HR). A favorite of Steve Gladstone is a Steve Fairbairn quote, "technique will get you inches, conditioning will get you miles." (in mentioning Gladstone, I am presuming your American, but if your a brit, Fairbairn is your history)

Speed is important because it improves efficiency. A lot of speed is inborn, but can always be improved. Short pieces all out pieces with plenty of rest (starts, 10s and 20s) are useful. Also, some long steady state pieces with low cadence where each stroke is rowed at near race pressure are helpful (See hjs, above). Additionally, weights can be used to improve an defects/inefficiencies you may have.

As an aside, I looked at your previous posts. Several decades ago, I entered college at 6'2" and 169 lbs. Four years later, I graduated at nearly 6'4" and 190 lbs. You most likely will gain both breadth and weight.

[Erik A]

a bit off topic

. Several decades ago, I entered college at 6'2" and 169 lbs. Four years later, I graduated at nearly 6'4" and 190 lbs. You most likely will gain both breadth and weight.

LOl this reminds me of when i joined the army. i joined as a cadet when i was 17. i was about 5'11 and roughly 80kg, a year later when i left cadets and entered the regular force i was 6'4 and 100kg, had a bit of a growth spurt that year . interestingly i maintained that 100kg for the next 25 years never moving more than a kg either way. when i hit my mid 40s it slowly started to creep on until i maxed out at 127kg late last year aged 54.