Day: October 9, 2012

College Ergs Q&A Recruiting Rowing

Question of the Day

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What is a good collegiate lightweight women’s 2k if you want to get recruited?

I don’t know much about women’s times outside of the generally advertised times coaches look for. If you’re trying to get recruited the top programs tend to look for times that are sub-7:40, otherwise sub-7:50 will probably get you some looks. Outside of that, if you’re just looking at general times it’d probably be best to ask your coach since they’d probably have a better idea of what a good goal would be to shoot for.

Ergs Novice Q&A Rowing Training & Nutrition

Question of the Day

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I’m freaking out about novice tryouts. I’ve never done a 5k before and I heard we have to do one!! What should I do to prepare?

In the fall, you will do LOTS of steady state workouts – they’re part of the training for head race season but also a good way to test your overall endurance. It’s hard to prepare yourself to do well on a 5k if you only start prepping a week or two ahead of time so keep that in mind.

My suggestion is that once your coaches have taught you how to row with proper technique, just get on the erg. Start off doing a 5k piece as a baseline to see what your time is with NO preparation ahead of time. Use that number to work off of. Throughout the next 4-5 days, do some pieces that work on your endurance. Also do some core workouts and make sure you put in a rest day or two. Don’t burn yourself out before the season gets started.

Long pieces like 5ks are a totally different animal than your standard 2k. They require intense mental preparation and the ability to pace oneself. It’s easy to fly and die with any erg test but especially with 5ks. Once you hit about 4000m, you’re gonna start hitting that wall and think “I cannot physically do this anymore”. The body of long races and pieces like this are where rowers are made though – they show how mentally tough you are. Can you push yourself past that wall or are you going to let it beat you? That last 1500, start to slowly bring up the rate. Get ready to sprint. Push that split down a little bit more with each stroke. When you get to 500m left, let loose. Everything you got left goes into that 500. Find your rhythm and sustain it. Don’t back off. A 1:55 split hurts just as much as a 1:57 – the only difference is that you’re done sooner.

Novice Q&A Racing Rowing

Question of the Day

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I’m a novice rower and I’m racing in my 1st head race this weekend, any tips? I’m freaking out!

Don’t freak out … that’s tip #1.

Get some sleep

It is CRUCIAL that you get an adequate amount of sleep the night before your race. You can’t expect to be prepared to row your hardest if you only get 3-4 hours of sleep. Aim for at least eight.

Eat a good breakfast

If your race is in the morning, this can be tricky because you want to give your body enough fuel but you also don’t want to eat too much too soon before your race. If you eat a big meal too close to race time, all the blood that should be going to your muscles will instead be going to your stomach to help digest all that food. 2-3 hours before race time eat a small meal, such as a bowl of oatmeal, a slice of toast, a handful of strawberries, and some OJ. If you can’t eat that far ahead, try to eat something like a bagel and cream cheese an hour or two beforehand. Make sure you’re drinking plenty of water too.

Relax

Save your energy. Don’t be walking around a lot before your race. An hour or so before you’re supposed to meet at your boat, find a quiet spot near your trailer/tent and just chill. Throw in some headphones and relax.

Check your seat

Are your shoes tied in? Are the nuts and bolts on your rigger tightened? What about the seat tracks? Are they clean? (If not, the seat won’t slide smoothly and you can jump the tracks). Your coach or coxswain will go through and do a once over before the boat launches, but if you’ve already looked at your seat and know something needs adjusted, it will get done that much faster.

Remember your technique

The more tired you get, the better your technique needs to be. The more tired you get, the more focused you need to become. That’s when injuries happen, when rowers start rowing with poor technique. When you feel like slouching, sit up a little taller. When you feel like hunching over, push your shoulders back. One of my favorite things to tell my 8+ is to not let your brain defeat your body. Your body is capable of SO much more than we think it is and you are hardly ever as tired as you think you are.

Let your coxswain do her thing

Head races are for coxswains. It’s basically like Mario Kart come to life. It’s going to be hectic, crowded, frantic, confusing, and at times a total clusterfuck. If she knows the cardinal rule of coxing (don’t let ‘em see you sweat), you won’t know when she’s freaking because the eight in front of her isn’t yielding or because she’s totally confused by the warm-up area and the horde of boats clogging the traffic lane. Don’t try and tell her what to do or how to do her job. When you’re done racing, make sure you tell her she did a good job too and you appreciate her getting you from point A to point B.

Good luck!

Coxing Drills Q&A

Question of the Day

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Today during practice we just did 20 minute pieces of steady state rowing. My crew gets bored very quickly and their stroke rating goes down, so I decided to add in various 13 stroke cycles throughout the piece, but I regret doing it because it wasn’t steady state. I’m just confused as to how to get them engaged throughout without sounding like a cheerleader but at the same time keeping up the drive and stroke.

Steady states are kind of a catch 22 because while they have many purposes, rowers can get bored and complacent WAY too easily. Coxswains can also get bored – it’s something I’m definitely guilty of. Below is what I do to alleviate that and keep myself (and the crew) focused.

Best piece of advice is to break the piece into chunks. If you’re doing 20 minutes, break it into 5 four-minute chunks. Each of the first four chunks focuses on something different, such as leg drive/getting a good first jump, body swing, catch timing/clean releases, and lengthening out while maintaining a steady pressure. The final chunk focuses on combining all of those things to make the cleanest, most efficient strokes possible. During each chunk, spend 2 minutes talking and 2 minutes NOT talking. Before you start, explain the plan. “Guys, we’ve got 20 minutes ahead of us. We’re going to break it down into five four-minute chunks and focus on something different during each of those four minutes. I’ll spend a few minutes talking and a few minutes not talking. When I’m not talking, I want you to think about what we’ve been working on and try and apply the changes. Don’t use that time to zone out – stay in the zone and keep the focus in the boat, in your seat.”

(Note: all of this is a lot wordier – exponentially so – than I’d normally be in the boat. That’s just for the sake of explaining what I’m getting at here. It should be fairly obvious what you can cut back on and make more concise.)

1st minute

“Ok, so let’s spend this first chunk working on our timing at the catch and finish. Let’s clean it up and focus on getting our blades in at our longest points, not lunging for the catch, and keeping our hands, shoulders, and chins level. At the finish, let’s think about getting our layback, knowing where the proper layback spot is, and making sure we’re giving ourselves plenty of room to tap down at the release. This is going to rely a lot on our handle heights, so that should be a secondary focus of this first four minutes. I really want you guys to concentrate on just the catches and finishes. Let’s maximize that horizontal rotation out towards the rigger and minimize the unnecessary vertical movements coming into the catch.  Let’s go into this minute knowing what we need to work on, seeing how the boat feels, and let’s make some initial adjustments. We’ll go … on this one.”

2nd minute

Don’t talk. Take note of everything that’s going on. What were the immediate noticeable improvements? What happened to the set? What did you notice from the individual blades? What got better, what still needs work? Is someone getting their blade caught at the release? Why? Do you know how to tell them to fix it? Can you hear one sound going into the water or several? Ask your stroke if he/she feels any rush. How bad is it?

3rd minute

“Ok guys, our catches are at about 75%. They’re not perfect, but they’re not terrible either. We’re pulling over to port as we come to the finish – 4-seat, I noticed your blade is getting caught on nearly every release and that seems to be when the boat gets the most tippy. Lay back, make sure you’re not pulling into your lap. Think about where your hands are coming into on your body and try and hit that same spot every time. Let’s listen for the sound of the oars going in the water together on this next minute – one sound here. Let’s we squeeze into the finish, hold the blades in as long as possible, and keep the pressure on all the way through. Our stroke rate should be at about an 18, so let’s control our slides coming up to the catch and get a good press going back to the finish. Think about accelerating the blade through the water during the stroke – starting the catch at about 50% pressure, finishing around 75%. I want to feel the acceleration and I want to see the adjustments on timing. Let’s clean it up. Focus is really good guys. Let’s take another silent minute and really laser in on making these improvements. We’ll go … on this one.”

4th minute

Right away, what adjustments/improvements did you notice? Look at the individual blades you talked to during that last minute – are they better or worse? Why? What adjustments can you tell they made?

The last 15 seconds of the 4th minute and the first 15 seconds of the next chunk should be spent briefly talking about what you noticed on that last minute. Improvements you saw, what got better, individual achievements, etc. Be enthusiastic if there was a BIG change. “4, that looked SO much better – could you tell how much cleaner that was? Really nice adjustments, keep it up.” This shouldn’t be long and drawn out – you only have 30 seconds. Keep it to short, quick bullet points. Use this time for positive things, not negative. If you use that time for negative points, they’ll not only think they just wasted all that time, but they’ll also dread the next chunk because they’ll anticipate you being negative and ONLY harping on what is wrong or needs fixed. Be positive. You can throw in constructive criticism as necessary during your two minutes of talking time, but keep it to only one or two things. Focus on what they’re doing WELL. Play into their psyche – positivity breeds positive outcomes and better responses overall from your crew.

Begin the next chunk of time the same way. “Alright, we just spent four minutes working on clean catches and finishes. Let’s keep those adjustments in our minds, but transition our focus to our leg drive and getting a good press on the foot stretchers as soon as we lock on.” Repeat this process for each chunk.

When you get to the last four minutes, you can talk the whole time. Utilize the entire four minutes to praise the shit out of them and make note of all the adjustments. Say something like:

“OK guys, we’ve got 16 minutes down, 4 minutes left. We’ve made a lot of great improvements over those 16 minutes – now is where we apply all of them and really get this boat moving. Let’s sit up a little taller, get our chins a little higher, and hold our cores a little tighter. Keep the stroke rate where it is, but let’s bump up the pressure 10% – on this one – little more through the water. THERE WE GO, good! Now, let’s think about those catches and releases (one or two points that improved during the first chunk). I know you guys all felt the boat start to move a little better when we really focused on our swing – let’s keep that up. Think about our bodies, are we moving together out of bow, are we moving at the same speed, are we getting our bodies over or are we just hunching our shoulders? Relax the upper bodies, no tension. Keep the bodies calm and our minds aggressive. Get a good JUMP with the feet, press with the toes. Keep those toes connected to the stretchers the whole time. Don’t lose that connection. Push, send. Push, send. Can you guys feel the boat running? Let’s feel that impulse together now, pushing the legs down together – YES! – on every stroke. Let’s stay long, not shortening up our strokes – we still want to catch at our longest point and make sure we finish laying back, keeping the blade in the whole time. We’re at a 19 right now, let’s keep it here, no higher than this. Keep the bodies long, PRESS, accelerate through. Guys, I can really feel all the adjustments we made throughout the first 16 minutes. The boat’s feeling light, we’re getting a good run, catches are strong, releases are clean, feet are staying connected – this is where we win races, right here. THIS. This is why we do this. As our technique improves, we’re shaving seconds off our times. Nobody should be taking any strokes off – no passengers, everyone driving. Let’s keep the focus on for these last few minutes, make sure we’re all still breathing and watching our bodies. No slouching or sinking into our hips. Keep the core tight, sit up tall. Let’s laser focus in here … together … now.”

During the last few minutes, throw in some 10s or 20s intermittently to not only shave off the time you have left, but to also put EVERYTHING into play. Take a 10 for catches, 5 for clean releases, and then when you’ve got 30-40 seconds left, take a strong 20 to really lengthen out and finish strong.

If you know the day before that tomorrow is going to be a steady state piece, ask your coach what he wants to focus on. Ask him for a couple things and then write out a practice plan in your notebook of what you want to do, focus on, etc., that way you can remember everything you want to say/do during the piece. That kind of preparation not only helps keep practice efficient, it also shows your coach/teammates that you’re taking your job seriously which can/will earn you a lot of respect.

Q&A

Question of the Day

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Is going to the Olympics ever too big of a goal?

There’s no such thing as “too big of a goal”. I know that sounds cliche and stupid, but there really isn’t. It gives you something to strive for and depending on your situation, can be the proverbial light at the end of the tunnel. If that’s your goal, go for it. Be realistic about it obviously (can’t stress that enough) but don’t count it out. It’s not going to be easy and but don’t let anybody tell you it’s stupid or out of reach or never going to happen. If you put in the time and work you can make it happen.

College Q&A Recruiting Rowing

Question of the Day

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Is it easier for women to be recruited as a lightweight or heavyweight?

My initial thought would be that it’s easier to be recruited as a heayweight simply because there are more programs available. Nearly every single school that has a women’s rowing program is openweight. There are maybe only a handful of schools that have lightweight programs though. If you’re borderline lightweight though and pull sub-par heavyweight times but decent lightweight times, the coaches may suggest transitioning to lightweight to better increase your chances.

Coxing Drills Q&A Rowing Technique

Question of the Day

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Hi there!! I’m a fellow coxswain for my university’s junior varsity team but I’m fairly new at being a cox. My rowers tend to be sloppy with their catches and releases, they also skip their oars on the water when they feather, and start losing energy during their 6th out of 8th 13 stroke cycle. Do you have any advice I can use? I really want to help them but they’re just so stubborn sometimes, argh! Thanks for any help!

When you notice the strokes starting to get sloppy, pay closer attention and see if you can figure out when it starts. Are they sloppy all the time on a consistent basis or is it only during the last 20 or 30 strokes of a long piece that they start to get sluggish? Ask your coach what he/she sees and make note of it. Ask the boat when they start to notice it. When do you notice it? This can help you with the calls you make to correct it. If they’re being sloppy right from the get-go then it’s usually a focus thing but if they’re getting sloppy towards the end of a piece, they’re usually tired and that’s why their technique is starting to falter.

You want to get the catches in at the longest part of the stroke – do they know where their longest point is? A good trick to helping them get that length is to have them sit in the boat (while you’re on the dock) fully compressed at the catch. Then take a regular drinking straw and tape it to the gunnel. It gives them a point to aim for on every stroke so that they know when they hit that straw, they’ve reached their catch, so all they need to do is lift the hands and drop the blades in. I’ve also had coaches put tape on the tracks so that when the rowers feel their seat hit that bump, they’ll know they’ve reached their full compression/max length.

Catch placement drills are great for working on the timing of catches. Basically, you call the catch, usually starting from the finish, and the rowers go to the catch, the goal being to all enter the water at the same time. They do NOT take a full stroke…they only go to the catch. Once they’ve gone to the catch you can say “Ok, back to the finish” and they’ll pull their blades out of the water and go back to the finish. This drill is stationary, so you should not be moving. When you do this drill, listen for that “plop” sound when the oars enter the water. That’s going to tell you more about what the timing is like than just watching the blades. Have the rowers listen for it too.

Here’s an example of how its done.

Another thing is to make sure they’re not starting the legs before their blades are in the water. If the blades aren’t in before the legs go down, not only are you missing a ton of water but you’re also going to have a really sloppy entry. Call the catches for five to ten strokes (going off your stroke’s oar) and then start transitioning the call to “lock, sssend” or “push, sssend” where the “lock” or “push” is that point when they all enter the water and the “sssend” is on the recovery after they’ve taken the stroke.

To clean up the releases, remind them to squeeze into the finish, meaning to keep pressure on the drive through the WHOLE stroke. Releases get sloppy when the pressure comes off coming into the finish. Calling for an acceleration into the finish (starting the catch at 50% pressure, finishing at full pressure or something along those lines) forces them to get good layback and work on clean extractions. Also remind them to tap the handle down. I don’t know why so many rowers forget to do this and then complain about not being able to get their oars out of the water. If you’re not tapping down, the boat’s going to go off set and you’re going to have a harder time getting it out because you’re trying to move the handle away at the same height you’re drawing it in. It doesn’t work like that.

Going off of that, the set will effect the cleanliness of the catches and finishes too. Remind them where their handle heights need to be and where they need to pull into (typically when laying back properly, the belly button is where they should be pulling into).

If their blades are dragging on the water this is almost entirely a handle heights issue because it means the oar handle is being carried too high. Tell them on the next stroke to get their HANDS down (make sure they know the difference between their hands and the blades – you have no idea how many people don’t recognize the difference) and lift the blades off the water.

On strokes where the boat is set and all the blades are off the water, point that out and say “Yea guys, that’s it … did you feel how smooth and clean that stroke was? THAT is what we’re going for.” If you show enthusiasm when they do something right it shows them that you’re paying attention, you’re invested, and you see the changes they’re making. They’re much more likely to respond to excitement like this vs. negative comments like “Come on guys, this looks terrible. Get the hands down and stop dragging the blades.” It’s easy to get frustrated but you have to quell that frustration in order to help the boat get better.Challenge them – “How many strokes can we go with the hands down and blades up? Let’s go for 5 strokes.” If you can get five strokes, great – next time go for seven. If you present them with a challenge, most likely they’ll accept it.

Remind them of the simple physics of rowing – every time their blade drags across the water, they’re slowing the boat down. The reason you feather the blades and keep them off the water is because it slices through the air and helps the boat maintain the speed you just created on the drive. If your blades are on the water, you’re creating a lot of unnecessary drag and the energy you just put into the drive to build the speed up is partially wasted if you’re just going to slow the boat down on the recovery.

Losing energy towards the end of long/hard workouts isn’t uncommon but they just have to stay focused and not just go through the motions when they get tired. The more steady state you do the more your endurance will improve but that’s only gonna take you so far. The focus and intent has to be there too. They can’t be stubborn – remind them of that. If they truly are committed to the sport, to individual improvement, and to helping the boat get faster, they’ll put their stubbornness aside and listen to you and your coach. Humility goes a long way in the sport of rowing. Talk to the rowers and find out from their perspective what is happening in the boat. Have your coach video you one day and then spend some time going over it with your crew. Point out different things to them so they can see what they’re doing. They might not realize that they’re doing something wrong until they actually see it.

Q&A Rowing

Question of the Day

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What kind of rowing program do you recommend for someone between senior year and college?

Assuming you rowed in high school and will be rowing in college (vs. not having rowed before and planning to walk on as a freshman)…

Become a member at a local rowing club

If you live in a city like Boston or Philadelphia where there are private rowing clubs all over the place, I’d recommend joining one. This will give you the opportunity to have a consistent place to row out of when you’re home from school and a team to be affiliated with if you race anywhere over the summer. Do some research and see if there are clubs near you and find out what it takes to become a member.

Attend summer camps

Your age will determine your eligibility for a lot of camps since most limit it to high schoolers ages 14-18 and you’re at that tricky age between “junior” and “collegiate”. If you find a camp you’re interested in though email the coaches and see if there’s space for you to attend (or ask if you can be a counselor or something, that way you get paid and can row on your own time while the kids are practicing).

Learn to scull

If you don’t have the opportunity to go to summer camps but have access to singles or doubles, learn to scull. It will be an invaluable resource to you down the line. Not only does it help your sweep technique, it also makes you more rowable, meaning if there’s an excess of people at practice one day and you’re picked to sit out you can ask to take out a single. Your coaches will be happy that you’re not wasting the time and that you’re committed to rowing, even if it’s not an ideal situation.

Learn to row the other side

If you’re a port, learn to row starboard and vice versa. Same with sculling, it makes you invaluable to the team. If you go to camps and can say “I row both sides” you are making it SUPER easy for the coach to put you in a boat since he won’t have to cater to someone who can only row one side. You can now row in all eight seats instead of just four.

Coach

Does your high school have summer rowing programs? Ask to join the staff. If they don’t have one, start one. Teach kids how to row. Not only would that look great on a resume, but it makes you a better rower. It forces you to really go back to the stripped down basics and think about the stroke in a very primitive way. As you get more experienced as a rower, you start to naturally over think things. Forcing yourself to go back to the basics will make you think about the simple stuff a little more when you get back on the water. Getting that coaching experience is also great to have under your belt because that sets you up perfectly for coaching jobs in the future while you’re on summer break.

Any one of those would be good but if none are an option for you, just try to get a few workouts in each week so you don’t show up to campus totally out of shape. If your coach doesn’t send you a summer workout plan, email them and ask what they suggest you do (usually some combination of steady state, lifting, and cross-training).

Novice Q&A Rowing Technique

Question of the Day

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I have practice tomorrow and I really have trouble squaring up on time. I always tell myself to gradually start squaring up at half slide but I’m always behind everybody else. I also try to follow the person in front of me but I’m always a millisecond behind everybody else. I’m a girl and this is my first season of rowing! I’m so embarrassed so please help me!!

I’d ask your coach when he/she wants you to start squaring up and when you should be squared by. This will give you a time frame to work with and eliminates the whole “when should I start squaring/when should I be squared by” problem that a lot of novices encounter. It’s going to take a lot of concentration before you start squaring up naturally at the right spot without having to think about it (but once you do it becomes second nature). As soon as you get on the water, make that your priority for the day. When you’re sitting at the finish, remind yourself “finish, release, arms away, bodies over, start to square, fully square, catch” on every stroke. If you have to say it to yourself or in your head every time you take a stroke, do it.

If you’re starting at half slide, that is probably what’s throwing you off. When I teach novices to square, I generally have them start squaring when they get to bodies over so that by half slide they’re fully squared and ready for the catch. It’s possible that you’re behind because you’re starting at half slide, while everyone else is starting somewhere between arms & bodies and half slide. They’re starting a millisecond ahead of you, which is why you feel a millisecond behind. Ask for clarification from your coach as to where they want to see you start squaring up and then focus really hard on doing it every stroke.