Day: July 26, 2013

Coxing Q&A Teammates & Coaches

Question of the Day

I graduated this past spring and I was recruited to cox in college. I was always the top coxswain at my high school club and the coaches now look at me as a mini-coach. They want me to pass on as much knowledge as I can to the other coxswains before leaving but I’m having a hard time reaching them. I’m not sure if they’re intimidated by me (I’m really not scary…) or they really don’t know what the heck I’m saying. Tips? Thanks!

That’s pretty cool you got asked to do that. It’s possible that they are intimidated a little, not by you necessarily but by your experience and the fact that you’re coxing in college, but it’s also possible that they might just not be around and/or are busy with jobs, family, etc. Try reaching out to them on Facebook and invite them to go get ice cream sometime next week. Keep it short and simple and just say that before you leave for school your coach wanted you all to get together to talk about the upcoming year, coxing stuff, etc. If for whatever reason you end up not being able to get together, write everything down and make a how-to guidebook for them.

If they’re smart, they’ll take advantage of your offer but don’t feel like you’re obligated to go out of your way to meet up with them. Like I said, they might be busy or they might just not care … which sucks, I guess, but ultimately isn’t your issue to deal with. Put together some notes and give it to your coach and if they want to read through it in the fall, it’s there for them to do that.

Note to all the coxswains out there, seriously, reach out to the coxswains from your team who are coxing in college or who just graduated and pick their brains on anything you can think of. They’ll most likely be willing to share their tips and tricks with you but you’ve gotta ask first.

Ergs Q&A Training & Nutrition

Question of the Day

Hi. As fall season is coming up, one of my rowers is getting ready for 6K testing and prepping for them. After a summer break, he’s feeling a little out of it and he really needs to work on stamina. I was wondering if there are any pieces on the ergs that could help him with that because I’m low on ideas. Thank you!

Steady state, steady state, and more steady state.

I scribbled this down sometime last fall from something I read online (and of course now I don’t remember where I read it). It’s basically what a week of workouts in the mid to late summer looks like knowing you’ve got a 5k or a 6k coming up once fall season finally rolls around. All the interval stuff should be done at your at or around your goal pace and your steady state pace should be 6k+12ish.

Monday: 5x1500m, 5 minutes rest in between
Tuesday: 10k SS at 18-22spm
Wednesday: 2x6k, 3 minutes rest
Thursday: 12k SS at 18-22spm
Friday: 4x2k, 5 minutes rest
Saturday: 10k SS at 18-22spm
Sunday: Off

Essentially what you want to do is do 2-3 days of intervals and 2-3 days of long steady state. Other intervals I’ve seen are 8x1k 4x2k, 4×10 minutes with 4-3-2-1 minute rate changes and 5 minutes rest between pieces, 4×15 minutes with 3 minutes rest, 3×20 minutes with 4 minutes rest…it goes on and on.

Make sure you’re not forgetting to do core, some kind of lifting, and lots of stretching and rolling out. Doing all the work on the erg isn’t going to do you any good if you forget to do the other stuff too.