I want/ need to improve!

Question
Hi Al:
I am a sophomore girl with a bad 2k (2:10 split) and I really need to improve! I'm tall and close to the lightweight limit but want to remain a lightweight. Any ways on how I can improve?

Answer
Hi Leah: It's kind of tricky in your case.  The single best way to improve erg time is to add muscle weight.  This is not only because of stregnth; it also has to do with the physics of the ergometer that favors heavier lowers over lighter ones.

It's kind of late in the season to really make any radical changes to your training regimen to drop time.  Hopefully, your on-water performance is adequate to make the boat.  Just see if you can add a pound or two of muscle through weight training and smart diet.  Also, try starting your 2K piece with a stroke rating a couple strokes higher and see if you can hold that pace for an extra 10 or 20 strokes.  You can probably hang in there for the rest of the piece for an improved time.

Good Luck/AP