Month: February 2013

Coxing Q&A Racing Rowing

Question of the Day

I want to try to get this straight [no pun intended]: When boats are racing, if our bow ball is on the other boat’s stern deck, you call that or say like “riding their stern?” and when it’s cox to cox it’s “lined up?” And if the cox is next to the other boat’s 6 seat or is it when our bow ball takes their 6 seat? Thanks!

The specific wording might differ from coxswain to coxswain, but yes, you’re basically right. When our bow ball is on the other boat’s stern, I’ll say “sitting on their stern deck”. If the coxswains are lined up I’ll say “sitting on their coxswain” or “it’s coxswain to coxswain”. Most of the things I say with regards to this is something along the lines of “[rower’s name] is sitting on [seat #, bow/stern, etc.].” If we are walking on a boat and are behind them, I’ll use the bow ball to say where we are until I get even with the coxswain, then I’ll start using myself to say where we’re at.

National Eating Disorders Awareness Week: Lightweights

Rowing Training & Nutrition

National Eating Disorders Awareness Week: Lightweights

Previously: Introduction || Eating disorders defined + explained || Signs + symptoms || Coxswains

Today’s post is going to be about lightweight rowing. That’s not to say that eating disorders don’t happen to heavyweights because they can and do but the potential of disordered eating amongst lightweights, particularly lightweight women, is much higher. Even knowing this though, it’s still not something that is often talked about or discussed. If you’re a heavy/open weight rower and you’re suffering from an eating disorder or think you might be engaging in some of the behaviors (voluntarily or involuntarily), this post is in no way meant to minimize those issues because they are just as serious.

What is lightweight rowing?

Lightweight rowing is a specific category of rowing that sets a maximum weight limit for each individual member of a crew. It was created as an offshoot of open weight and heavyweight rowing in order to give “average sized” athletes a chance at being competitive against similarly built rowers. Heavyweight rowers are typically taller and have more build on them so they often had a physical advantage over the smaller competition. FISA’s politically correct rationale for creating an international lightweight racing program is “to encourage more universality in the sport especially among nations with less statuesque people”. In layman’s terms, it levels the playing field.

Related: Are lightweight rowers expected to be taller? I always see a ton of heavies on the shorter side, but I’m 5’9″ and a lightweight so would I probably need to gain some weight?

In high school and college, the weight limits are 160lbs for men and 130lbs for women, with no changes to the minimums for the coxswain of a lightweight crew. In international competition, things are slightly different. Instead of looking at the weight of each individual member of a crew, officials look at those plus the average weight of the entire crew. Individual weights for men should be no more than 159.8lbs and 154.3 for the crew. Women should average no more than 125.6lbs for the crew and 130lbs for each individual.

Related: If I’m currently a lightweight at 129 but on the border of open weight. Do you think it is better to be a small open weight or a big lightweight? (Btw I’m a sophomore in high school.)

Averaging is becoming a more and more hotly contested topic and most recently came up at FISA’s annual Congress meeting a week or two ago. Here is what was said about it with regards to potential rule changes in the press release:

“Lightweight Averaging – The Congress rejected the proposal of the Council to eliminate lightweight averaging in order to establish a system in which each athlete is responsible for his own weight, and not have to undergo sudden weight loss due to a teammate just before the race. Many delegates expressed the opinion that the current system of averaging allows a wider spectrum of participation in this category which might be lost if there is only one weight limit. The vote was 62 in favour of the change and 72 against.”

In collegiate rowing, the entire lightweight program across the country is small when looking at the number of schools competing vs. those who compete in the open weight or heavyweight categories. Part of this is due to funding, part of it is the school, athletic department, and/or coaches don’t think it would give their program a competitive advantage, and part of it is due to the stigma surrounding the propensity for disordered eating and the subsequent issues that arise with that when combining competitive athletes (particularly women) with weight restrictions.

Weight management

It’s often said that due to the limits on weight, lightweight rowers have a higher chance of developing eating disorders. Although that might seem obvious, when looking at the research a lot of studies found no measurable correlation between the two. What some studies did find, however, is that lightweight rowers were more highly associated with increased caloric restraints, diuretic misuse, and disordered eating patterns. Even though there was no measurable correlation, lightweights that participated in the research were on the fast track to possibly developing eating disorders in the future since they’re already doing many of the things that are clearly spelled out as warning signs and/or symptoms of them.

Other studies showed that while women were more prone to eating disorders and indulging in drastic weight control methods, men suffered from more frequent and greater overall weight fluctuations (i.e. yo-yo dieting), which is dangerous in its own right.

It’s important that whatever training and dieting regime you conclude works best for you is monitored by your coaches and/or training staff. Ideally the plan you come up with would be a collaborative effort. Athletes who are closely monitored tend to be more successful in managing their weight because of the resources and support available to them. It’s when that support system isn’t there that things tend to go poorly. In 2000, a rower from Germany who was trying to make a lightweight boat died because they weren’t being closely monitored. If someone offers you help, guidance, assistance, etc. during your lightweight career, don’t be stubborn and brush it off. You might not need them now but down the road you probably will for any variety of reasons.

Related: I know it’s silly but staying a lightweight is consuming me. Literally every moment of the day I’m thinking of ways to be smaller and I hate myself for even worrying about this so much, like 123 is a FINE weight but at the same time … I hate being like this. It’s really worrying and I’m not eating as much anymore and I just need advice.

One study that’s cited a lot when talking about weight loss and lightweight rowing is this one. Some of you guys have asked me about this too – can a smaller heavyweight rower lose weight and be competitive as a lightweight? This study found that it is possible but what is worth noting is that the “heavier” heavyweight athletes lost more muscle than fat mass over the course of the 16 weeks this study was conducted. Winter training through mid-spring season is about the same period of time so think about that if you are considering making the transition. Preparation must start well before the time you plan to fully compete as a lightweight. The rowers who suffered the greatest loss in muscle mass weren’t able to be competitive as lightweights because of the drastic reduction in power output, energy, etc.

Regardless of whether or not you’re a heavyweight trying to become a lightweight or if you’re already a lightweight, your weight loss needs to be a season long priority, not something you try and achieve four hours before weigh in. I say priority because that’s what it is, plain and simple. The recommended amount of weight loss per week for anyone, athlete or not, is 1-2lbs. Is it a lot, no. Does progress take time, yea. This is the one time in rowing where slow and steady wins the race. Plus, the benefits of losing weight slowly and responsibly ensure that you aren’t compromising your muscle mass at the same time.

Related: I’m trying to go down from heavyweight to lightweight. Since the beginning of our training trip, I’ve gained three pounds (137 to 140 lbs) even though I’m basically eating fruits, veggies, limited carbs, no artificial sugars, protein, and quite a bit of water. I’ve been doing two a days (OTW/ergs) and then additional cardio and core work. What suggestions do you have for losing weight? I’d love to go down to 130 by end of Feb. Thanks!

If you’re weighing yourself, don’t do it every day because any changes you see will likely be normal fluctuations that occur throughout the day or as a result of water weight. Weigh yourself once to start (in the morning when you first wake up) and then again a few days later (again, in the morning when you wake up). Just because the scale only shows a one or two pound difference doesn’t mean you’re doing something wrong and you should resort to other techniques to speed up the process. Weighing yourself too much (every day, multiple times a day, etc.) does nothing except fuck with your head. You should be weighing yourself on a consistent basis – that’s just part of being a responsible lightweight – but be smart about it.

The effects of dehydration

One of the things I briefly talked about yesterday with coxswains is dehydrating oneself as a way to get closer to the minimum or in the case of lightweights, to make weight. Other than what I hope are painfully obvious reasons as to why you shouldn’t do this, here’s some more evidence as to why it’s harmful. Let’s assume this is for a 132lb woman trying to make weight for her boat.

2% reduction (roughly 2.5lbs in this case) in water volume leads to a decreased ability for the body to cool itself, but for the most part, her ability to perform will remain unchanged. She may experience some fatigue or dizziness and will probably appear very flushed.

3% reduction (roughly 4lbs) results in a decrease in muscle endurance, which will lead to a faster onset of fatigue. Her heart rate will be elevated because the blood is thicker, so it has to work harder to pump it through the body. Confusion, fatigue, dizziness, etc. will start to become apparent as oxygen is more slowly transported to the brain. She may also be experiencing muscle cramps, thanks in part to the increased amount of lactate that is accumulating in her body due to the increased amount of energy she’s expending (which is due to the body’s decreasing ability to pump blood and slower delivery of oxygen to the tissues).

4% reduction (roughly 5lbs) or more leads to a severe decrease in endurance, loss of the body’s ability to cool itself (which means she won’t be sweating at all), very low blood pressure, a rapid heart rate (due to the increased thickness of the blood and the increased amount of energy the heart has to expend to pump it), dizziness, and/or fainting.

All of that is stuff you should keep in mind the next time you think about putting on several layers of thick clothing (with a trash bag on top) before running around a regatta site a few hours before weigh-ins to make weight.

If you want to read more, check out this article from Rowing News in 2003. If that link doesn’t take you directly to the start of the article, it starts on page 30 and is titled “Drained and Confused”. It’s pretty informative and talks about a lot of issues regarding lightweight rowing.

Image via // @rowingpost_teguran
National Eating Disorders Awareness Week: Coxswains

Coxing Training & Nutrition

National Eating Disorders Awareness Week: Coxswains

Previously: Introduction || Eating disorders defined + explained || Signs + symptoms

Today I’m going to talk about coxswains and eating disorders. While lightweights have maximums, we have minimums when it comes to weight standards. In high school and college it’s 110lbs for women and 120/125lbs for men, respectively. As the smallest and lightest members of the crew we’re basically dead weight since we aren’t physically helping to move the boat and because of that, crews understandably want the least amount of dead weight to carry as possible.

For me, I’ve always been 15-20 pounds under the women’s minimum so at larger regattas I’ve had to carry weight in the boat with me so that I would be at 110lbs. Despite always being well below 110, I’ve still been pressured and felt pressure to keep my weight down. Coaches would joke or make offhand comments if they saw me eating fast food and say things like “better watch out, you’re not going to be able to fit in the seat if you keep eating like that”. There were also times where people would say “if light is good, lighter must be even better … what’s another few pounds if it helps your boat go faster?” Ah, the guilt trip. Obviously I always wanted what was best for my boat so this was the one that really got stuck in my head. I’d skip meals (usually breakfast and lunch since they were the easiest ones to skip), say that I wasn’t hungry or had already eaten, push food around on my plate to make it look like I’d eaten something, etc. I’m a picky eater to begin with so none of my habits ever appeared that abnormal to anyone. I knew it wasn’t normal but I still felt healthy so I continued on that trend for awhile.

Related: I’m currently a novice coxswain at my school’s club team. I weigh about 125ish. I’m thinking about transferring schools but I still want to do crew. One of the schools I was looking at was D3 and they said that coxswains should weigh less than 115. Do you think they would let me cox because I have already been doing that or would I need to lose weight? I try to work out. I’m planning on doing winter training but I’m not a good runner and I don’t have much erg experience so I don’t know if it would pay off.

All of this was way more prevalent my junior and senior year, particularly my junior year when I was coxing the lightweight 8+. I don’t know how much weight I lost but at most it was maybe five pounds so it wouldn’t have made a difference in my boat’s speed anyways, which I realized after I stopped coxing the lightweights my senior year. I gave up the weird eating patterns, etc. but I’m still overly aware of my weight, what I eat, etc. and it all goes back to offhand comments and jokes made by my coaches and teammates. None of it was ever malicious in any way but this goes to show that something you say to someone in passing can stick with them for a long time.

For coxswains who are above the minimum, they can sometimes have a lot of pressure put on them by their teammates and coaches to lose weight and get closer to racing weight, regardless of the fact that it might not be physically possible for them. Some coaches refuse to weigh their coxswains for fearing of instilling a “complex” in them but then freak out when that coxswain weighs in over racing weight three days before a regatta. Others don’t know how to approach talking about weight with their coxswains (especially if you have men coaching high school women) or how to address the issue of coxswains who are overweight.

Related: Hi! I have two questions about coxing, if that’s alright. I’m a varsity mens HS cox and I weigh around 122-123 on average. Is that a good weight for men’s? I used to cox women’s but the men’s coach asked me if I wanted to switch so I coxed both for a season before switching and the women’s coach kept asking me to drop weight. Also, can you recommend any workouts to stay in shape? I don’t really have much time to work out. Thank you so so so so much!! 

By overweight I don’t mean overweight for their body types but over the “acceptable” racing weight. I generally give coxswains a buffer of few pounds but I also think you have to be realistic and know that coaches aren’t going to pick, for example, a women’s coxswain who weighs 135lbs. The stress on the coxswain and the coach isn’t worth it.

Eating disorders and similar issues tend to arise when coxswains (or their coaches) set “goal weights” for them to be at by a certain point in the season. I think having targets to hit are a smart approach as long as they’re realistic and attainable in a reasonable amount of time. When they’re not, that’s when coxswains begin engaging in unhealthy weight loss tactics.

Throughout my time in this sport I’ve seen coxswains do some pretty ridiculous shit to get their weight down. Let’s just ignore the fact that a simple adjustment in diet or exercise would have been more than enough. Taking Adderall (whether it was prescribed to them or not) to suppress their appetite was a big one, as was purposely dehydrating themselves until they had to weigh in.

Related: How does getting weighed in work during the spring season? I’m a coxswain for a collegiate men’s team where the weight minimum is 125. I’m naturally under 110, so what’s going to happen? Sand bags? Will it be a problem?

Laxatives and diuretics were luckily never something I saw any of my friends use but that’s another thing coxswains turn to. The health consequences of engaging in tactics like this include confusion, dizziness, severe migraines, appearing more impatient or on edge than usual, slow reaction times, etc. in addition to heart and kidney problems from the amphetamines and laxatives. One of the symptoms of laxative use is a really sore back (due to stressed kidneys), which coxswains can easily wave off as it just being sore and/or bruised from hitting the back of the boat.

So, how can weight issues with coxswains be avoided or alleviated (before they become a problem)?

Don’t make offhand comments to them about what they’re eating, how they aren’t going to fit in the seat tomorrow, etc.

As a coxswain, be proactive and note your weight at the beginning of the season. If you’re more than 8-10ish pounds over the minimum, start paying closer attention to what you’re eating, how much you’re working out, and how much you’re sleeping. It’s literally that simple.

Don’t wait until the last minute before a big regatta where you know you’ll be weighed in to see how much you weigh. This only leads to you being that fool running around the regatta site in sweats and a trash bag. It’s unhealthy, it’s stupid, and you’re hurting yourself more than you’re helping your boat.

If you’re a coxswain who is currently engaging in tactics like this, stop for a second and think about all that. Is it worth doing permanent damage to your body? Even if you think what you’re doing is minor (“I only did this for those three races in the spring…”), it’s still a problem. As I said before, you have to be realistic about where your weight’s at and take responsibility for/not ignore the fact that being aware of your weight is part of the job.

Image via // @kevrlight
What questions should you ask coaches during the recruiting process?

College Recruiting Teammates & Coaches

What questions should you ask coaches during the recruiting process?

Below is a (not at all comprehensive) list of some questions you could ask coaches when you talk with them throughout the recruiting process. Many of these are things I asked, wish I’d asked, or things you might not think to ask.

What is the practice schedule like? Times, for how long, number of times per day, how many days per week, etc.

How do you get to the boathouse/practice facility? Bus, carpool, walk, shuttle, etc.

Team dynamic, structure, hierarchy? Is there a student board, team elected or coach appointed captains, etc.

Athlete retention rate – do people stick around or quit after one season.

Do you work with our schedules or do we have to manage our classes around crew (instead of the other way around)?

How many hours a week can you expect to spend doing rowing related activities? Practice, travel, lifting, team study tables, outreach. and/or team activities, etc.

Do you like competing in the ____ conference and why?

Is the university looking to change conferences any time soon?

What does each season consist of, training wise?

From a coach’s perspective, what do you see me bringing to the team? Have a counter statement ready.

What is your relationship like with the professors? Frequent interaction, no interaction, on good terms, ever had any issues, etc.

Graduation rate of those on the team

What kind of academic support is available? Athletic adviser, mandated study tables, peer advisers, etc.

Do athletes have priority registration and if so, how far in advance of regular registration?

What’s the team GPA for the past semester/year?

How much class time is missed due to traveling?

Will my roommate be another rower/coxswain on the team?

Do rowers/coxswains tend to be housed in certain dorms or are they housed all over?

Is the opportunity available to earn a scholarship in the future if my performance merits it?

What are the factors that go into determining who gets a scholarship?

Would you consider your program more, less, or equally as demanding in comparison to other similar programs in this division, conference, etc.

How do you compare the program to out-of-conference competitors?

How do you determine lineups?

How do you use freshmen recruits in lineups comparison to freshmen walk ons who have rowing or coxing experience?

Has anyone transferred from your team to another university and team? What were their reasons for leaving, if you know?

What would your team say are your biggest attributes? Have a counter statement ready.

What would they say they like the least about you? Have a counter statement ready.

What is your coaching style and philosophy?

Would I still have the opportunity to study abroad? Has anyone done it, how does it effect team standing, are you welcomed back when you return, etc.

How much school support does the team receive?

What is the relationship like with the athletic department/athletic director? Does he/she make it a point to get to know all the teams, etc.

Have you had the chance to see me row or cox in person? Thoughts, opinions, etc.

How would I fit in with the team and what could you see my role being?

What are your expectations of your athletes, both on and off the water? This is an intentionally vague question.

How do you handle discipline if it’s a serious issue but not something that merits the university’s or athletic department’s involvement?

What are your short term and long term goals for the team?

Where do you place your coaching emphasis?

Who are the assistant coaches? What are they like, what are their specialties, what do they bring to the team, how do they interact with you/each other, etc.

What is the typical day like in the life of a University of ____ rower?

Are you planning on leaving soon (contract expires, looking for new opportunities, etc.) or will you be here for the foreseeable future?

What are the policies for missing or being late to practice due to academic or extracurricular club commitments?

How many credits are required to be on the team and/or maintain my scholarship?

Where do your rowers come from?

What is the biggest/proudest achievement, both on and off the water, during your tenure?

If I’m injured and on scholarship, what happens?

How do you determine whether or not to renew scholarships? What’s the criteria, etc.

What do you know about my major? Thoughts on how it might interfere, etc.

Can the application fee be waived for athletes? (At least one of mine was.)

What is the team/athletic department’s standing with the NCAA? Any team violations, etc.

What are the most popular majors amongst the members of the team?

How can rowing help me as a college student? Again, intentionally vague.

What kind of alumni support do you have?

Where do I stand amongst other recruits?

How many people are you actively pursuing and has anyone signed their NLI yet?

Can you have a part-time job or do work study at the same time as being a full-time student-athlete? How it’s worked for other rowers, do other rowers do it, what kind of jobs do they have/have they had, etc.

What are the next steps in the process?

Is there anything I can provide that would help you in the evaluation process?

When can we touch base again? There are NCAA rules so make sure you find out the specifics to avoiding being caught in a recruiting violation.

This is all just the tip of the iceberg but hopefully this gives you some stuff to think about before you meet with the college coaches. For more advice on recruiting, check out the “recruiting” tag.

Image via // @drveuros
National Eating Disorders Awareness Week: Signs + Symptoms

Rowing Training & Nutrition

National Eating Disorders Awareness Week: Signs + Symptoms

Previously: Introduction || Eating disorders defined + explained 

Similarly to yesterday’s post where I briefly described the different types of eating disorders, this post is going to list some of their warning signs and symptoms, as well as how your rowing is affected by them.

Due to the higher prevalence of and more readily available information for certain eating disorders than others, I’m only going to go over anorexia and bulimia. This is in no way meant to make light of the other disorders I discussed yesterday or take away from the seriousness of their complications though. These two disorders have much more severe physical consequences that directly effect rowers (and athletes in general) so that’s what I’m going to spend time going over.

Anorexia Nervosa

“A serious, potentially life-threatening eating disorder characterized by self-starvation and excessive weight loss.”

Warning signs

Dramatic weight loss, refusal to eat certain foods or abstaining completely from an entire food group (no fats, no carbs, etc.), frequently suffering from or displaying signs of anxiety, engaging in negative self-talk (we all do this, but in this case it’s taken to the extreme), having carefully calculated food rituals (obsessively chewing, pushing food around the plate, etc.), maintaining rigid exercise regimes regardless of weather, injury, health status, etc. (part of the reason why this disorder can be easily hidden amongst rowers is because most of us already do this), making excuses to avoid eating, increasing your intake of caffeine (since caffeine makes you have to pee, which leads to water loss), etc.


The body eventually goes into starvation mode due to malnutrition, hair and nails become brittle (multiple your standard dry hair and split ends by tenfold), your skin dries out (sometimes you can actually see scaly patches), you frequently get chills (due to the body’s inability to regulate temperature and from the lack of fat mass), energy levels plummet, vital organs are damaged (the kidneys can’t handle all the proteins being broken down or the lack of water, heart rate slows, blood pressure falls, the brain begins wasting away, etc.), electrolyte imbalances are exaggerated, the lack of and/or loss of calcium leads to weakening of the skeleton, you’re in a perpetual state of confusion because your brain isn’t receiving enough energy to maintain function, muscles are broken down for energy when there is no fatty tissue left, etc.

How this effects rowing

Anorexia (and other EDs) affect your rowing in all the obvious ways. Carbohydrates and fats are the main fuels we use during practice and races. If our glycogen and fatty tissue stores are depleted, the next thing the body is going to go to for fuel is protein, which is what our muscles are comprised of. If your muscles are being broken down, your kidneys go into overdrive trying to filter the proteins from your system, which can eventually lead to kidney failure due to the stress put on them. Not having any muscle mass is a huge detriment to rowers because, obviously, that’s where we draw our power from.

As the muscles begin wasting away, so to does our ability to maintain the amount of power we can produce. As we try to continue maintaining a high power output, we have to exert more and more energy to do so, which is hard to do when our energy levels are at rock bottom levels due to the lack of nutrients from not eating. Low energy levels + high power output = fatiguing fast. If your body isn’t getting any nutrients, your brain isn’t either which can lead to increased incidences of you experiencing serious bouts of confusion, dizziness, and fainting. I’ve seen people pass out on the water in the middle of a row (including some in my own boat) and it’s terrifying.

Another consequence of reduced brain function and low fat mass is the body’s inability to regulate it’s own temperature. Temperature regulation is very important to rowers since it’s very easy for us to become overheated quickly. With disorders like anorexia, the inability to regulate and maintain temperature tends to cause those suffering from it to experience intense cold chills all the time, which sucks to begin with because who enjoys being cold all the time, but it’s also dangerous when you’re out rowing in the fall, late winter, or spring when the temperatures are low.

Bulimia Nervosa

“A serious, potentially life-threatening eating disorder characterized by a cycle of binging and compensatory behaviors such as self-induced vomiting designed to undo or compensate for the effects of binge eating.”

Warning signs

Unexplained stomach pain(s), blood tests indicating electrolyte imbalances, withdrawing from friends, family, and activities (most often as a way to continue hiding their behavior), decay and discoloration of the teeth, swelling in the face (due to damaged glands in the cheeks), rigid exercise regime (similar to anorexia), evidence of purging (frequently leaving meals to go to the bathroom, signs and smells of vomit, finding laxatives and/or diuretics, or the less often discussed but still obvious sounds of purging – vomiting obviously, but the longer-than-necessary sounds of running water can also be an indication that something is going on), and evidence of binge eating (large quantities of food suddenly go missing in short periods of time, finding empty food wrappers hidden away), etc.


There are overlaps between anorexia and bulimia, but additional symptoms of bulimia include irregular heart rates, heart failure (leading to death due to dehydration and the lack of potassium and sodium), electrolyte imbalances, inflammation and/or rupture of the esophagus, development of gastric ulcers, tooth decay, acid reflux, etc.

How this effects rowing

The biggest detriments to rowing for someone suffering from bulimia come from the electrolyte imbalances and heart problems. Everything else is just an added layer of discomfort on top of what can already be an uncomfortable sport. Electrolytes “affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. You lose electrolytes when you sweat” and “must replace them by drinking fluids”. Electrolyte imbalances, as I talked about with anorexia, leads to heart and brain function problems. When we’re rowing at high pressure/rates our heart rates enter the red zone a lot. Having a condition where the heart rate is no longer regulated and you’re experiencing palpitations, arrhythmias, atrial fibrillation, etc. (which can and most likely will result from those imbalances) can lead to many things, including stroke and/or death.

Acid reflux, bowel irregularities, etc. are serious issues on their own but when you’re out on the water, they are a huge inconvenience and will make you miserable. How well do you row when you don’t feel well? Now think about being on the water, doing hard steady state, and suddenly having a stroke. Seriously. Imagine what that would be like for second.

A lot of the medical issues associated with bulimia are ones that are detected through medical tests (or a dental check up) but even though we routinely go through physicals, clearance procedures, etc. the root issue of the eating disorder itself can still go undetected unless you are specifically questioned on your eating habits.

If you go through your medical exams and it’s determined that you have or on your way towards developing one or more of these problems, hopefully that will serve as a wake up call that you need to make some changes but also that you should reach out to someone for help, particularly if you feel like you’re losing or have lost control over your habits.

Image via // @tristanshipsides

Coxing Q&A Teammates & Coaches

Question of the Day

Can I just flat out ask my coach for a coxswain seat race? How do I go about asking such a question?

If you wanted to, I don’t see why not. Before directly asking for one I’d first talk with your coach to find out why you and the other coxswain(s) are in the boats you’re in. Assuming this is a “I’m in the 2V but wanna get in the 1V” type of situation, I’d get their thoughts on what they think makes you a good fit for this boat and/or what’s keeping you out of the other boat – i.e. what areas could/should you improve on that would make you more competitive and give you a better shot of getting in there.

Related: Hey I’m a novice coxswain but I have learned very fast and all the guys on varsity want me to be a varsity coxswain and I’m a really good motivator. But the varsity coxswain right now is a girl who has been coxing the same amount of time as me and who isn’t really good at all and it’s only cause she is a senior. How can I really prove myself to my coach? I am a junior. I’ve already showed him my recording and he said just to work on more technical stuff. What’s your opinion?

The key is to talk yourself up instead of talking the other coxswain down. Explain why you are the best person for this boat and why your coach should consider giving you a shot at coxing it. If you’ve been working on a particular skill and feel like you’ve made some good improvements, tell them. If you think you can get in the boat and make it faster because of XYZ, tell them … but also show them by doing those things with the boat you’re currently in.

An Introduction to Rigging: Rigger height and work through


An Introduction to Rigging: Rigger height and work through

Previously: Intro to rigging, spread, and span || Oar length, inboard, and blade profile || Pitch

Today I’m gonna go over the last two “technical” parts of rigging – the height of your riggers and the work through. I’ve also included two videos that show how to measure both of those.

Rigger height

What this refers to isn’t the riggers themselves but the height of the oarlocks and their distance from the surface of the water. This is an important part of rigging for a very simple reason – if your oarlock is too close to the water, you’re not going to be able to get the blade out of the water and if it’s too far above the water, you’re not going to be able to get the blade in.

When I’m coaching, especially with novices, one of the things I’ll have them do is sit at the finish and just stay there for a second while I quickly look at each rower and where their blade is. If someone has their hands too high or low I’ll have them adjust them to belly-button(ish) level and see what that does to the boat. The goal of all this is to find the spot that allows them to finish cleanly out of the water while still getting the maximum leverage from their oar. If adjusting that puts them in an unnatural finish position then I’ll look at the height of the oarlock to make the change.

Another thing that might indicate you need to adjust your rigger height is if your hands are making an abnormally large arc on the drive. This is usually an indication that your height is too high, which means you’ve got to lift the hands higher in order to get and keep your blade in the water. If it feels like you’re constantly digging the blade in, have your coach check it out.

To measure this you need a tape measure and a straightedge level. Place the level on the gunnels and the tape measure on the top of the seat. Measure the distance from the seat to the level before moving your tape measure out to oarlock. Set the measurement you just took on top of the level (so, if you measure 6 inches, put the 6 inch mark on the level) and look at the point where the oarlock intersects the level. I’ve read several “standard” height ranges so I’m not sure which one actually is standard but the most common one that I read was somewhere in the 6-7 inch range.

Now that you know how to measure it, you have to know how to adjust it. This is easily done by popping off the spacers and moving them either below the oarlock to add height or above the oarlock to lower the height. These things can be a pain to get off, especially if it’s cold, raining, snowing, etc. so it’s best that your coxswain carry a couple spares with them in case you lose one in the river (which is a common occurance).

Here’s how it’s done.

Work through

Work through is comprised of the tracks, foot stretchers, and location of the riggers and is defined as “how far a rower is rigged in front of or behind the oarlock pin or the location of the outside arc of the stroke in relation to the pin”. To keep this simple I’m going to defer to what row2k has written about it since it’s all fairly straightforward.

When reading about all of this, a lot of articles made note of foot stretchers as part of the work through but didn’t go into much detail on them. It’s pretty simple though and has to do with the angle they’re set at. Having them at too steep or too shallow of an angle would result in a lot of inefficiency with the leg drive so it’s not common to move them. Too steep of an angle would make it hard to get to full compression which would result in only being able to row at half to three-quarter slide whereas too shallow of an angle would cause you to drive more vertically than horizontally, which would press your weight down into the boat (making it feel heavier) instead of straight back towards bow.


To ensure you’re not jumping your tracks you need to make sure they’re evenly aligned. Sometimes the screws holding them in place can come loose over time which can cause them to slide around a bit so if your seat is popping off check first to make sure they’re even.

Their positioning in relation to the pin though is the main thing to look at. Here’s what row2k said:

WHAT – The amount of track on the stern side of the oarlock pin.

WHERE – The distance from the front stops of the tracks to a perpendicular line through the oarlock pin towards the centerline determines the amount of work through in the rig.

WHY – To maximize the most powerful part of the stroke (mid-drive), the work through must be increased for faster shell classifications. First the tracks must be set to the desired work through, then the foot stretchers can be adjusted so that each rower reaches proper leg compression at the catch for the given work through.

HOW MUCH – Work through varies depending on hull speed, but averages from 0 to 2 cm for pairs, to 8 to 12 cm for eights.

HOW TO MEASURE – For a quick measurement of work through, measure from the center of the mid-drive knee (should be perpendicular to the oarlock rigger) to the bow end of the track’s front stop. It’s usually a good idea to place some tape next to the track to signify the location of the pin for easy reference.

Here’s a video that shows how to measure the tracks.

Rigger location

The last part is the location of the riggers on the hull itself.

WHAT – Instead of adjusting tracks to get the proper work through, some riggers can be shifted towards the bow or stern to get the same effect.

WHERE – Adjusting the rigger moves the oarlock pin in relation to the front stops.

WHY – To maximize the most powerful part of the stroke (mid-drive), the work through must be increased for faster shell classifications. First the tracks must be set to the desired work through, then the foot stretchers can be adjusted so that each rower reaches proper leg compression at the catch for the given work through.

HOW MUCH – Work through varies depending on hull speed, but averages from 0 to 2 cm for pairs, to 8 to 12 cm for eights.

HOW TO MEASURE – For a quick measurement of work through, measure from the center of the mid-drive knee (should be perpendicular to the oarlock rigger) to the bow end of the track’s front stop.

Next week: Rigging and de-rigging a boat

Image via // @juwa22

Novice Q&A Teammates & Coaches

Question of the Day

My coach keeps undermining me as a captain. For example, the other day our squad was going for a run and a group of novices were mucking around and walking and got back 10 minutes after the next slowest group. I tried talking to them and said that they needed to take it more seriously and not muck around when we are training if they want to get anywhere this season. They then went and complained to the coach and he talked to me and said that “we aren’t a running club or athletics club and I have to let people complete things in their own time”. I feel like our novices have the wrong attitude towards training and rowing in general but every time I try to talk to them about it they complain to the coach who just undermines everything I say so I feel the novices don’t respect me as captain. Also, we aren’t going to achieve results with attitudes the way they are. What can I do?

You aren’t an athletics club … uh, what are you then? If we let people complete things “in their own time” 2ks would take about 10+ minutes to do. Sorry but that is one of the most bullshit things I’ve ever heard a coach say.

I think as a captain, you are upholding the responsibilities of your title by talking with the novices about this. I would have done the same thing, as I’m sure many other team captains out there would have and if I was your coach, it’s what I would have expected you to do. If their response to that was to complain to your coach instead of taking your words to heart and deciding to change their attitudes, then you have a bigger problem than just your coach undermining you.

Your coach is undermining your authority as, I’m assuming, a team elected official. I know in turn this will probably sound like you are undermining him but if you have an assistant coach you can talk to, I would talk to them about this. Part of their unwritten job duties is to reel the head coach back into reality when necessary so I’d explain to them exactly what you said here and how you feel like by undermining you in front of the novices it feels like he’s making it seem like it’s OK for them to disrespect you and not take things seriously. If you don’t have another coach to talk to, you just have to man up and go talk to your coach face to face (which you should eventually do anyways, but it’s nice having the buffer of someone on their level deal with it first).

I’d ask for a private meeting and then again, explain what you’ve said here. Things can go one of two ways. He’ll either realize what he’s doing and make an effort to fix it by telling the novices they need to start taking things a little more seriously and giving you the respect you deserve as a captain or nothing will change. I’m assuming that this isn’t your first attempt to tackle this novice problem so nothing changes going forward despite whatever efforts you make, I’d reflect on everything and ask if it’s worth staying in this role as team captain if you aren’t actually being allowed to execute the responsibilities of the position. If you decide it’s not, I’d talk with the other captains or team leaders and your coach and step down. It’s not worth the frustration if all it is is a title without any of the “power” to actually be a captain (at least, I don’t think it is).

I’d like to think your coach will recognize that what he’s doing isn’t just undermining your authority but also ingraining in these new rowers that mediocrity is acceptable. If you have fellow captains you can talk to, talk to them and see if they’ve experienced similar issues with your coach and if they have, perhaps you guys can all (respectfully) confront him together.

National Eating Disorders Awareness Week: Eating disorders defined + explained

Training & Nutrition

National Eating Disorders Awareness Week: Eating disorders defined + explained

Previously: Introduction

The first, most basic thing I want to discuss is what eating disorders are and then highlight the different types that exist. The majority of this information is coming from the National Eating Disorders website, with information from other resources thrown in.

“Eating disorders — such as anorexia, bulimia, and binge eating disorder – include extreme emotions, attitudes, and behaviors surrounding weight and food issues.” They are known for their “serious emotional and physical problems that can have life-threatening consequences for females and males.”

Anorexia Nervosa

Anorexia is defined as “a serious, potentially life-threatening eating disorder characterized by self-starvation and excessive weight loss” and is characterized by a fear of gaining weight, a resistance to or refusal to maintain an appropriate weight for one’s age and height, and debilitating thoughts of feeling “fat” or overweight (when in fact they are most often the direct opposite). In women, losing your period (amenorrhea) can be a sign and/or symptom of anorexia. At the very least, it’s a sign you’re not eating enough, regardless of whether or not an eating disorder is a factor.

While the specific causes of anorexia aren’t known, it is thought that one can be predisposed to it if you suffer from anxiety, poor self-image, etc.

Bulimia Nervosa

Bulimia is defined as “a serious, potentially life-threatening eating disorder characterized by a cycle of binging and compensatory behaviors such as self-induced vomiting designed to undo or compensate for the effects of binge eating”. Those who suffer from it tend to ingest larger than normal quantities of food before feeling a sense of loss-of-control, which results in their use of laxatives, water pills, self-induced vomiting, etc. to purge what they ate.

“Larger than normal” quantities of food doesn’t mean eating an extra 1000 calories at dinner – for some people, it could mean eating an extra 10,000 calories in one sitting. Most often, people will hoard their food and then secretly indulge in it later when no one else is around to witness their behavior. That secretive behavior can be one of the main giveaways for someone suffering from bulimia. Their weight tends to be fairly normal since they’re not usually losing any weight, which is why it’s easier to hide bulimia. The only person who might be able to easily spot someone suffering from it is your dentist, since cavities, gingivitis, and worn enamel on the teeth (thanks to the stomach acid) are all trademark signs of bulimia.

One compensatory behavior of bulimia that we often forget about is obsessive and/or compulsive exercise. As athletes, our workout regimens are pretty regimented to begin with so hiding this behavior can be pretty easy. Sometimes this is classified as it’s own disorder known as “exercise bulimia“.

Binge Eating

Binge eating, while not as commonly recognized as anorexia or bulimia (despite being more common than both), is an eating disorder that is “characterized by recurrent binge eating without the regular use of compensatory measures to counter the binge eating.” Similarly to bulimia, it involves consuming large quantities of food in short periods of time. They differ in that binge eating isn’t accompanied by the purging behaviors that bulimia is associated with.

Like other eating disorders the causes aren’t known but it’s thought to be linked with dieting, since after a period of dieting some people “reward” themselves by eating large quantities of food but then end up taking it too far by experiencing a loss of control in how much they consume, which leads to them eating to the point where they are uncomfortably full. This leads to strong feelings of guilt and depression which can come full circle and start the process of binging all over again. Stress, boredom, etc. are all emotions that can lead to binging.

Unlike anorexia and bulimia, at this time binge eating doesn’t fall under the DSM-IV‘s definition of mental illnesses but it has been studied and treated for well over 50 years.

Eating Disorders Not Otherwise Specified (ED-NOS)

Anorexia and bulimia are both known and classified as the two “main” eating disorders but there is another classification known as ED-NOS for those who are “struggling with eating disordered thoughts, feelings or behaviors, but does not have all the symptoms of anorexia or bulimia”. If you fall under the criteria for suffering from anorexia but you still get your period or your weight is still relatively normal, you would be classified under ED-NOS.

Men and women may also fall under the ED-NOS classification if they indulge in behaviors of multiple eating disorders (“crossing over” is how it’s defined). Of all the EDs though ED-NOS has a higher death rate than all of them so it’s just as serious, if not more, than anorexia and bulimia.


While not technically considered an eating disorder per se, orthorexia displays compulsions similar to those seen in anorexia and bulimia. The focus is not on losing weight or being thin but instead on eating healthy. It was considered an eating disorder in the 90s but due to society’s sudden fascination with organic food it’s become too “mainstream” to be considered one anymore.


This is a really interesting one and not something I had heard of until I started doing research for this post. It affects those who suffer from Type 1 diabetes and “is the reduction of insulin intake to lose weight.” Although those with diabetes can suffer from other eating disorders as well, diabulimia is specifically related to diabetes because instead of cutting calories through starvation (as in anorexia) or purging (as in bulimia), they’ll “eliminate” calories by restricting their insulin intake. If you know even the basics of diabetes you know how imperative it is for diabetics to follow a strict insulin regime so in addition to the negative health effects the would suffer from the eating disorder, they are  also seriously comprising their health by ignoring the dangers of not taking their insulin.

Because there are two diseases that make up diabulimia, it is considered a “dual-diagnosis” disorder. The mortality rate of diabetes jumps to 35% when combined with an eating disorder but despite this it’s probably the least discussed disorder of all the ones listed so far. All of the usual diabetic symptoms would be experienced, in addition to a severe drop in energy, higher than normal levels of glucose, organ damage, etc.

As I mentioned yesterday, I’m going to finish this series with a post that highlights the experiences of rowers and coxswains who read the blog. Everything will be kept anonymous so if you’re interested in participating, send me an email.

Image via // @bassebus