Erg Score

Question
I am 15 years old (first time rower), 157-160 pounds, and I'm 5'11"-6'. My last 2k erg time is 7:25 (I only took 2 so far). Is that a good time?
Also my coach keeps wanting us to drop our times. How do I drop my time?

Answer
Hi Manolo: Your time is slightly better than the average (7:30) for lightweights your age.  You may still be able to drop some time because you are so new to the sport.  However, you are going to hit a point where you plateau and cutting time becomes difficult.

In a nutshell, the ways to decrease your 2K are as follows:

1) Gain weight (A heavier rower will have a better 2K than a  lighter rower of equal conditioning and experience)

2) Increase strength and conditioning through weights and running

3) Practice shorter (8X500m or 3X1000m) pieces at a higher stroke rate than your normal 2K piece

Good Luck/AP