Optimal Weight for Competitiveness

[Fsears1]

Hello,

I am a 19 year old sophomore in college and will soon be finishing my second semester on our club crew team. I am looking for advice on my weight, that is should I gain, maintain or reduce my current weight in order to be the most competitive rower I can be. Currently I stand just over 6ft 2inches and weigh in at approximately 193lbs, I would estimate I have a body fat percentage of 8-10%. My 2k PR is 6:30.2 however, I plan to pull another one before the end of the season, my goal time is 6:25. Since the rowing program at my school is mediocre at best I am already one of the fastest if not the fastest indoor rower on the team, in addition I am only a novice so my training is essentially self imposed and consists of 90% SS. I'm looking for advice from more experienced rowers about whether or not I should weight train and get bigger or maintain my current size/cut down in weight. I hope to gain advice in an effort to truly reach my full potential throughout my rowing career, a sport I am already passionate about. All input is appreciated, thank you.

[gcanyon]

Based on the numbers posted here, you seem to be at a reasonable weight, but aerobic capacity is more important than your exact height or weight. https://www.reddit.com/r/Rowing/comment ... f_a_rower/

[aussieluke]

Just to clarify, if you're 8-10% bf you would be absolutely ripped and almost bodybuilding comp ready.

You might well be, but if not then you may be overestimating a bit.

[Carl Watts]

Get some of those body fat scales, they lined up pretty well with the results that took 15 minutes to get from where I went to get it measured. With a decent set of scales you can get your body fat in 10 seconds and keep track of it daily. I wouldn't go trying to estimate it, get it measured.

[hjs]

Hello,

I am a 19 year old sophomore in college and will soon be finishing my second semester on our club crew team. I am looking for advice on my weight, that is should I gain, maintain or reduce my current weight in order to be the most competitive rower I can be. Currently I stand just over 6ft 2inches and weigh in at approximately 193lbs, I would estimate I have a body fat percentage of 8-10%. My 2k PR is 6:30.2 however, I plan to pull another one before the end of the season, my goal time is 6:25. Since the rowing program at my school is mediocre at best I am already one of the fastest if not the fastest indoor rower on the team, in addition I am only a novice so my training is essentially self imposed and consists of 90% SS. I'm looking for advice from more experienced rowers about whether or not I should weight train and get bigger or maintain my current size/cut down in weight. I hope to gain advice in an effort to truly reach my full potential throughout my rowing career, a sport I am already passionate about. All input is appreciated, thank you.

Toprowers your height are around 90/95 kg. Focus on aerobic fitness, lots of long, low rate work is by far the most important. And do weights but only to get stronger, not to gain weight.
You main problem is height, a bit short, but thats a fact, so don,t worry about it.

[Fsears1]

Thank you for the feedback everyone.

Last week I pulled my final 2k of the season and finished with a time of 6:17.5, bringing down my weight adjusted time to about 5:49. I was very pleased with the nearly 13 second drop in just under 2 months. I accomplished this with what I would describe as fairly minimal training that consisted of approximately 90% SS pieces. I'm assuming that now as I get into the lower end of the 6 minute mark weight training for strength will become much more vital. Looking forward to a more strenuous training program this summer and testing again in a couple of months.

[hjs]

Thank you for the feedback everyone.

Last week I pulled my final 2k of the season and finished with a time of 6:17.5, bringing down my weight adjusted time to about 5:49. I was very pleased with the nearly 13 second drop in just under 2 months. I accomplished this with what I would describe as fairly minimal training that consisted of approximately 90% SS pieces. I'm assuming that now as I get into the lower end of the 6 minute mark weight training for strength will become much more vital. Looking forward to a more strenuous training program this summer and testing again in a couple of months.

New sealand dubble does zero weightswork, with low 5.40 2ks. If you improve that much in such a short time, why change?

[ArmandoChavezUNC]

New sealand dubble does zero weightswork, with low 5.40 2ks. If you improve that much in such a short time, why change?

Yeah I wouldn't worry too much about lifting if you don't have to. Keep doing what has been working for you.

[jamesg]

You're already pretty useful afloat, maybe in a 4- or 4x, even LW given your height. What to do next will be Coach's responsibility, but it won't be heavy weight work, which could kill your endurance. Get those blades in the water and keep them there all the way, it's heavy enough.

[Leo Young]

Thank you for the feedback everyone.

Last week I pulled my final 2k of the season and finished with a time of 6:17.5, bringing down my weight adjusted time to about 5:49.

How did you calculate a weight adjusted time of 5:49. from 6:17.5?

[gcanyon]

How did you calculate a weight adjusted time of 5:49. from 6:17.5?

Just guessing how he did it, but the ErgData app has this function built in on the log book details screen.

[TomR]

Here's what a female Olympian (6'2", as it happens) said she does for training:

We train six to seven days a week, with two to four practices on each of those days. It’s about 45 to 60 hours a week of working out. In a typical day we might row in the morning, lift for the second practice, and then work on the erg in the evening. We do a lot of stretching, yoga, and physical therapy, too.

I'd bet the majority of elite rowers lift weights, despite Henry's reference to the New Zealanders.

Knowing that you won't be training 40 hours a week, rowing on the water has got to be the top priority. Continuing to build your aerobic foundation is essential.

Being strong is good, too. Strong people are harder to kill. Lifting won't damage your endurance, and you won't get bulky unless you eat like hell.

[markinnb]

Thank you for the feedback everyone.

Last week I pulled my final 2k of the season and finished with a time of 6:17.5, bringing down my weight adjusted time to about 5:49.

How did you calculate a weight adjusted time of 5:49. from 6:17.5?

weight adjustment time calculator from concept 2 webpage


http://www.concept2.com/indoor-rowers/t ... calculator