Improve Your Rowing Erg Score: Tips for High School Rowers

QuestionHi, Im a sophomore in high school and started rowing last fall.  Currently, my 2K 500 m splits are about a 1:46, and my 5K splits are at a 1:

Ergometer Training for Young Rowers: Endurance & Strength

QuestionAl My son is an 8th grader that really loves the sport. He started in camp 2 years ago and then was asked last year to practice with the team, whic

Creatine & Protein for Rowing: Do They Help or Hurt?

QuestionHey, Im currently a sophomore in high school and ive been rowing for a few years. recently some friends and i have been really getting into weight

Improving 2K Erg Time: Advice for Young Rowers

QuestionHi, I am a 14 year old female freshman in high school and my avg. split for a 2K is a 2:07. Im about 59 and still growing(i think), I row 6 seat i

Achieve a Sub-6:20 2000m: Personalized Rowing Training Plan

Questionim currently 16, 6ft 80 kg and pull a 1:39 split for every 500m which is a 6:36 for 2000m. i am currently in my pre season training and want to get

2000m Rowing Time Improvement: Addressing Knee Concerns & Technique

QuestionHi, Im a rower just out of high school, been at it for about a year and a half. Im 53 and a half. I like to row at 128 lbs., but my team doesnt cu

Rudder Removal for M4x: Weighing the Pros & Cons

QuestionMy assistant coach and I were debating whether to take off the rudder for our schools M4x, since bow seat hasnt really picked up the nuances of bei

2K Rowing Time for Senior British Rowers: A Performance Analysis

Question Hi, Ive been rowing for about a year now. Im still a novice and I am focusing heavily on technique. My, 2K erg score is 6:50. I was just wondering

Rowing Performance: Overcoming Height & Weight Challenges

Questioni started rowing as a novice senior year in high school with a 2k time of 7:45. By the end of the season I made it in to the 1st varsity boat and w

Rowing vs. Canoeing & Kayaking: Olympic Differences Explained

QuestionI was just wondering what is the difference between crew and canoeing/kayaking in the olympics? AnswerHi Zack: The difference is like comparing ba

Weightlifting Programs for Rowing Performance: A Structured Approach

QuestionAl - I have been trying to cover all fronts in order to get my 2K time down.  Recently Ive been trying to lift every other day, but I always f

College Rowing Strategy: Overcoming Limited Competition

QuestionIm going to be a high school junior and Ive been rowing since freshman year. Since my school is the only one in my county that offers rowing we hav

Rowing Workout Plan: Achieve National Level Performance

QuestionQUESTION: Hi, im a junior in high school, and i started rowing 6 months and have gotten very serious about the sport.  Im 67 and about 200lbs.

Optimizing Rowing Score: A Senior's Guide to Performance & Comparisons

QuestionHello Mr. Pepper, Ive just been reading through a couple of the Q and As on here, and Ive had this nagging question for quite some time now, that I

Maintaining Focus During Long Concept2 Rows: Tips & Strategies

QuestionI am trying to row for 1 hour in order to post a reasonable time on the Concept 2 website but find that after about 40 mins I lose concentration an

Rowing Time Improvement: Personalized Training Advice for a High School Athlete

QuestionHello, my name is Tyler Del Rio, 17, senior in high school, and have been rowing since freshman year. My current weight is only 135 and I am about

Optimizing Trainer Settings for Masters Swimming (70-79)

QuestionI am competing in a Masters Games for the first time in the age category of 70-79 with events of 500, 1000, and 2000m. The training manuals confuse

Optimizing Your Taper for Masters Swimming Competition

QuestionWell Al, your advice to a geriatric rookie on spm was so fantastic, that I just had to ask for specific advice on tapering, because there are confl

College Rowing Admissions: A Guide for High School Rowers

QuestionMr. Pepper,    I am a high school senior rower, and I am going to row at the Head of the Charles in October. I have been rowing in

Optimizing Stroke Length for Rowing: Technique & Efficiency

QuestionHi Al,  Watching the various videos on the ergs, I notice that some rowers on the recovery phase reach right forward to the wheel, whereas oth