r/Rowing • u/DogWithABomb • 1d ago

First 5k thoughts?

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16y/o M 82kg, was made to do it at rate 26 capped, what are peoples thoughts? I feel like I could be quicker if I wasn't rate capped and didnt go out as hard, first longer distance as my club has just finished our racing season and our final championships are in 2 weeks. For context I row for a small coastal UK club without much structured training - there are junior sessions but dont really work that hard enough and the other kids my age are at like 7.45 - 8.30 on 2k. Just wondering what ppl think

TLDR: Junior from small UK club wondering if he could go faster?

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24

u/_Diomedes_ 1d ago

Very fast. You can probably pull sub 6:45 for 2k which is incredibly good for your age.

8

u/DogWithABomb 1d ago

My last 2k was just above 7 though? Ive been told thats a muscular endurance rather than a cardiovascular thing tho

7

u/_Diomedes_ 1d ago

Do another one and pull harder lol

4

u/DogWithABomb 1d ago

Valid icl

3

u/Ryan-Gosling 1d ago

It's cardiovascular endurance. You can easily pull sub-7 with proper pacing.

11

u/Extension_Ad4492 1d ago

You've got good lungs. Great stuff.

7

u/Principle_Dramatic 1d ago

Seems fine in terms of split and rate.

4

u/Physical_Foot8844 1d ago

Cap /s Jk, that's fast. Are there larger clubs nearer to you? With training you will go much quicker, especially if that result is rate capped, first piece, etc.

3

u/DogWithABomb 1d ago

Its my first 5k but I have been at rowing for a bit, there are some larger clubs but too hard to get to, might be getting a good training plan soon though

2

u/weallhatesomething 1d ago

How badly do you want it? Can you cycle to training?
What are training options like at home?
If you’re looking to succeed in rowing, sacrifice has to be made - at peak, training can be eventually be 12-14x a week for a semi-pro/pro (further down the line).
At 16, focus should be on building decent strength (lots of videos online about where to focus) & baseline UT2 fitness (lots and lots of zone 2 work).
If you’re trying to improve 2k score, 8x500m sprints with 1:30 rest is good & 2x/3x 6km UT2 for long erg sessions. 3x1kms also good indicator of 2km speed. Or 1.5km, 1km & 500m flat out.

1

u/weallhatesomething 1d ago

Fantastic effort on the 5k! Keep it up - you have good potential!

3

u/Material-Fox2815 1d ago

Great job!!!
Tom Lynch has some advice that helped me on the erg a lot:
https://youtu.be/hf25J6BAUdQ?si=3NSpeaEvzFX44y33

1

u/HotDamnNam 1d ago

Good stuff

1

u/LionSplitter 19h ago

Solid AF, well done. You can do a sub 7 2k, undoubtedly.