clling my fellow fitness instructors - need your advice!!

[S34MER]

seein as yo seem to be quite knowledgeable towards the fitness industry, i need some advice!
i myself am a fitness instructor, but am needing some advice from a different party!
I have been challenged to a 5k race on the rower by a guy, who 13 years ago was ranked 37th in the country and used to row 2k in 6mins 25secs, which is lightening quick! he also claims he used to do 4k in 14 and a half mins. but this was 13 years ago and he is now 44! however he has not rowed 5k in several years, he reckons 11ish years ago!
now i row 5k regularly and hit 18 and a half mins with a bit left in the tank! However i CANNOT loose to him, if i do i'll never live it down!
now 5k is a marathon not a sprint and requires a lot of mental strength to keep going! so i need help from you guys, i need you to advise me on some training techniques to beat this guy as like 5 of his mates, reckon he will waste me and have all vowed to put £10 each down as a bet that he will beat me! i want to prove them all wrong so i need to at least give him a run for his money!

[Mark51]

plenty of stamina training and cocaine

[S34MER]

plenty of stamina training and cocaine

:homo:

[Mark51]

:homme:

[Ryan]

ill try and speak to my contacts at the EIS see what info i can get on rowing routines :P

if not i would simply suggest changing running type workouts onto a rower... fraklek etc...

[WestyVTR]

Whats your plan, sprint finish or to steadily pull away from him or to go like the clappers first off.....

let me know & ill see what i can do!

[Barry123]

2k in 6mins 25secs

FOOKIN HELL

I row 500m in 2mins 5secs. this guy is doing (or was doing) 500 in 1mins 36secs. Aim for 1:40 per 500m and hope you dont get pasted :Y:

[bigandyh]

dunno if uve done this yet mate. but if you have the time to prepare, do plent of running and squats for your thighs in the previous weeks so you can push alot harder on the home straight.

tho to be honest mate, i think your fo0ked. its not merely a matter of who is fittest etc as you probs know, it will sherely be down to technique. which, he will own with. my only advice, train your thighs, and listen to an i-pod with some mellow but motivating music, maybe massive attack.

andy.