Day: May 6, 2014

High School Q&A Training & Nutrition

Question of the Day

Hi! I’m a high school rower and am in my team’s LW V4. We’re going to SE Regionals this weekend and have a shot to place for nationals, so I’m really excited! The whole season I have been naturally under 130, ranging from 127-130ish. At the beginning of this week my weight was up a little (I know it fluctuates day to day), but we don’t have practice after Wednesday and I was just wondering if you had any advice for how I should keep my weight in control for this weekend. I’ve heard different things like do cardio (obviously) and eat fibrous foods until the day before when you should eat energy dense food that doesn’t weigh you down. I love your blog and love to relate to other rowers during my spring season! Thanks!

The best thing you can do between now and this weekend is make sure you’re drinking water and watching what you eat. By that I mean just make sure you’re eating sensibly (five small meals a day) and not eating foods that are super calorie-dense, high in salt, etc. Salads, greek yogurt, fruit, chicken breast, steamed veggies, etc. are all solid options. If you’re not practicing on Thursday or Friday I’d recommend going for a medium to long-ish easy run (enough to get your heart rate up but not so much that you’re going to feel the effects in the following days) just so you can get a workout or two in before you weigh-in. If you’ve naturally been under though, you’ll most likely be fine. Remember, you can be 130lbs on the dot and still make weight. Just be smart about what you’re eating.

Coxing Q&A

Question of the Day

I’m a masters coxswain, with experience primarily on lakes in the Pacific Northwest. This past Saturday at a very hectic and busy race in this area, I was told by a Marshal to execute a “river turn” as I was crossing the warm up area. I realized with all the races that I have done over the years, I have only actually coxed on a river ONCE, and have no idea what a “river turn” is. Could you explain this maneuver and describe how to execute it without flipping your shell? Typically when we need to turn in a tight area I have the side I am turning towards back, and the opposite side row in alternating strokes. So if I need to rotate clockwise I have starboards back and ports row. It’s a bit of a slow process, is a river turn something faster?

What you’re doing is a river turn. I’ve never heard that term before though and actually had to Google it to find out what it meant (there weren’t very many results either). Apparently it’s also called a “scissor stroke” but it seemed like that one was used more with sculling than sweep rowing. Hopefully it’s not just me that’s never heard “river turn” used before … I feel like a lot of people probably wouldn’t know what it means though if a course marshal told them to “execute a river turn”.

I’ve found that turning with four rowers is just as fast or faster than trying to turn with all eight so I tend to have bow and three row and six and stroke back. I was always taught (and it’s been reinforced many times since then) that you just don’t turn to starboard unless you row on a river that has an opposite traffic pattern. If you are turning to starboard though for whatever reason, you’d have two and four row and five and seven back. Using four people instead of all eight helps keep the boat set more than anything else; 99.9% of the reason why turning with all eight is usually such a hassle is because it’s offset and one side can’t get their blades out of the water. The “fast” part of it comes not from speed but from power. As long as the people rowing/backing are doing so with an adequate amount of pressure, it really shouldn’t take more than say, 7ish strokes to turn the boat.

As far as flipping the boat goes, I’ve said this many times and I’ll say it again … it takes a special kind of stupid to flip an eight. Like, a seriously special kind of stupid. I’ve never heard of a crew flipping while turning (although in small boats it’d make sense if that’s when it happened) so it’s really not something you need to worry about.