Month: November 2016

Training & Nutrition Video of the Week

Video of the Week: The physiology of a rower

I had to take a lot of physiology classes in college and every time my professors wanted to use an athlete as an example for something we were discussing, they’d pick rowers for all the reasons discussed in the video. If you haven’t ever delved into what happens to your body as you get more fit and continue training at higher levels, it’s a pretty fascinating subject to learn about.

Erg Playlists

Music to erg to, pt. 134

I don’t know about you guys but I have never been so ready for a week to just be over. The last few days have been rough and as easy as it would be to just stay angry, all that’s going to do is keep us in the same place we are now instead of moving us forward. I’ve felt pretty lost this week and while I’m still trying to figure out exactly what I can do in the coming weeks, months, and years, I know that in the interim I’m going to be even more determined to help you guys grow into the leaders we need right now. If all of this has proven anything it’s that we all need to stand up for what we want, deserve, and believe in and not rely on others to do it for us. It starts with us and as coxswains, on our teams, it starts with us.

On Tuesday night I wrote a post on leadership and coxswains that I hope you’ll read and share with your teammates. Being a leader is hard. It’s not easy, it’s not always fun, and it’s not always going to make you popular … but if you uphold the values that are important to your team, hold yourself and others accountable to the standards and goals you’ve set for yourselves, and commit to doing what you can to make things better for those around you, it will earn you respect. Freshman, senior, man, woman, it doesn’t matter – we as coxswains need to step it up in all of those regards because it starts with us.

I want to do what I can to help you because I recognize that if I’m asking you to be better, I have to be better too. It starts with me. So, tell me what you need. Tell me how I can help. What challenges are you facing, what questions do you have, what tools haven’t you got. Let me know so that we can collectively move forward with a goal of doing more and being better, not just for ourselves but for each other. It starts with us.

https://play.spotify.com/user/1241641027/playlist/6Ms3rCma3gsxebUVYLoF8Y

Coxing Q&A

Question of the Day

Hi! I’ve been a novice at my local rowing club for about two months now. I’m a coxswain but I’m not sure if I’m cut out for it. I enjoy it but I have so much trouble making calls and being motivational and speaking throughout a whole piece. Is this just because I’m new to this? Or are most coxswains good from the very beginning? I guess I’m wondering if it’s possible to improve or if I’m just not cut out. If you have any tips that would be great. Thanks!

It’s always possible to improve if you’re willing to put the effort in but to answer your question, yes, it probably just feels like that because you’re still new to this. If you’re still feeling the same way at the end of the spring season or next year or whatever then yea, it might be time to revisit that question.

Related: Advice from a former novice

I don’t think that’s a bad thing either – to be honest, more coxswains should ask themselves that. I don’t think you’ve gotta be “the best” at something in order to keep doing it , especially if it’s something you like doing, but coxswains kinda need to have the self-awareness to know when that’s a necessary conversation to have with themselves.

Related: Some things to know as a novice coxswain

I wouldn’t say most coxswains are good from the very beginning. Some are but in most cases it’s like any other sport – most people suck and make a lot of mistakes but at some point they buckle down and make the decision to do and be better. It all comes down to self-discipline and what you’re willing to invest to get where you wanna be.

Related: Five things to do as a novice coxswain

It’s easy to get overwhelmed when you start out because there’s so much you have to learn and do, which is why I equate it to trial by fire so often. Just focus on getting the basics down, starting with steering. Forget motivation. Seriously. It’s not important at this stage and shouldn’t be a priority right now.

Related: What do coaches look for in a coxswain?

Same with trying to talk through a whole piece. Eventually yea, you should be able to do that but right now you (most likely) don’t have a good enough grasp on the technical aspects of the stroke to be able to do that. That’ll come in time but you can expedite it by putting in the time off the water to read up on technique, talk to your coach about the purpose and goals of the drills you do during practice, etc.

Related: Do you think it’s possible that rowing isn’t “my” sport ? I started late summer but I have been erging for a few months with a friend who is a rower too. Anyway, I feel like everyone is getting better (even the fall novices are almost better than I am and they have been rowing not even 2 months. I feel like my technique/strength/endurance is on a plateau and I feel shitty. I won’t even talk about the 3 awful races I had in the last weeks. IDK, i feel hopeless. How do i know if I’m a bad rower?

Don’t assume you’re not cut out just because it’s still hard after two months. I’ve been coxing for 14 years and I still think it’s hard. Stuff like this doesn’t get easier, you just become better equipped to deal with whatever challenges you face. Lower your tolerance for asking for help so that you can soak up as much information, advice, and feedback as possible and find ways to apply what you learn to what you’re doing on the water. That’s the fastest and easiest way to get better.

Q&A Recruiting

Question of the Day

What type of contact is permitted during the dead period? If I’m doing a 5k this week and want to send my time to a coach is that something that would be allowed?

During dead periods coaches can’t have any face-to-face contact with you, meaning they can’t visit your program to watch you row and you can’t come on visits during that four-day period. You can still communicate back and forth via phone or email though so it’s not a problem if you want to pass along your updated times.

Defining the role of the coxswain: Leadership

Coxing

Defining the role of the coxswain: Leadership

It’s election day in the US so talking about leadership seemed like a fitting topic for today’s post.

I came across this blog post from the Harvard Business Review a few days ago that talked about the skills leaders need regardless of where they fall in the hierarchy of their organization. The original question was “are some skills less important for leaders at certain levels of the organization or is there a set of skills fundamental to every level?” and what the researchers found was that instead of there being different sets of “core competencies” for each level of management (ranging from first-time managers to senior executives/CEOs), the skills that were perceived as most important stayed consistent across the board. The conclusion they drew was that as you move up the chain the basic fundamentals aren’t changing but their relative importance does.

The parallels to coxing and the sport might not be exact but they are there so this should give you a good idea of where you can/should focus your energy if you’re an upperclassman who is trying to step it up as a leader on your team or if you’re an underclassman who is taking on your first real leadership position.

For each of the top three skills listed above I’ve included a couple examples below of how you can approach and demonstrate each one with your team and/or boat.

Inspires and motivates others

We all know motivation is a tricky subject for coxswains but the leadership side of it is less about calls on the water and more about how you keep your boat/team striving for more. This starts with being one of the first team leaders to step up and start proposing realistic goals to work towards over the next month, season, and year.

Showing appreciation for your rowers goes a long way too in keeping them motivated, especially in the winter. It’s as simple as sending out a quick group text after a hard workout and saying “you guys crushed it this morning, great job…”.

Keeping everyone focused (and staying focused yourself) on the bigger picture is also key. Put it in the context of doing side-by-side pieces during practice. You have to understand the goal of the workout and know that just straight winning a piece is rarely its entire purpose. The bigger picture is leveraging the technical focuses from that week with the fitness you’ve been developing over the course of the season to see where your speed’s at, amongst other things. You can row well and lose, you can have a good piece and lose, you can row 10x better today than you did yesterday and lose. Don’t let a lost piece derail the practice or kill the energy in the boat. Keep everyone focused by highlighting the improvements you’ve made throughout each piece and noting where you can/need to do better … and then get after it on the next one.

Displays high integrity and honesty

This can be interpreted in two ways. The first is pretty straightforward and has to do with communication. Basically, are you giving your teammates the information they need in a timely and accurate fashion? Between technical feedback, your position, time elapsed, and a whole litany of other things, there’s a lot of information that you’re responsible for passing along to the crew. The more honest you are about what’s going on, the more the crew will trust you and the less backseat coxing (at the very least) you’ll have to deal with.

The second interpretation has to do with how to conduct yourself. Are you showing up to practice on time (and by on time I mean early) every day? Are you putting personal relationships aside and offering constructive feedback to everyone in your boat? Are you matching the effort put in by the rowers both on and off the water in terms of development and becoming more proficient at your job?

Solves problems and analyzes issues

This is where your technical knowledge can be a huge benefit to you. You’ve gotta able to feel what’s going on in the boat and then quickly and decisively translate that to a call that works to improve boat speed. By developing your problem solving skills by way of improving your boat feel, educating yourself off the water on the intricacies of the rowing stroke, understanding the style of rowing your coach is teaching, etc. your calls will become clearer and your command of the crew will improve.

There will also be times where you’ve gotta do some creative problem solving to deal with, for example, a shortened or lengthened warmup time on race day. Being able to shift gears and have a clear plan in mind that you can then communicate to your crew (in a totally chill manner that makes it seem like this was the plan all along) will again only increase their trust in your ability to lead them through adverse situations.

If you’re thinking of doing coxswain evals at any point, this would be a great addition to help give you an idea of what the rowers value when it comes to the coxswain as a team leader. Rather than give them this entire list and have them rank all 16 skills in order of importance, I’d get together with the other coxswains (and your coaches) and collectively decide on five at most that you all think are important and then have the rowers rank them from there. Alternatively, you could pick three and have them rate each coxswain individually on a scale of 1-5 (similarly to how I’ve got other skills set up on the evals we use with our team) to net you some feedback on how you’re doing in those areas and where improvements could be made.

Image via // @remo_boledi

College Coxing

Talk by Penn ’15 Coxswain Lou Lombardi

Today’s post is some audio of a talk that former Penn coxswain Lou Lombardi gave during the Sparks camp that Penn hosted back in August. He talked about his experience as a coxswain, his lowest point in the sport, what he took away from that experience (namely that he didn’t set himself up to succeed and the changes he made as a result), and what he learned as part of the coxed pair that placed 5th at this year’s world championships . He offers up a lot of great advice in here, especially for coxswains, so definitely give it a listen. It’s a little over 11 minutes long.