Author: readyallrow

While running, swimming or even participating in team sports one performs to his own limits, limits set by individual conditioning and determination. When exhausted, the individual decides to endure, change pace, walk or collapse. As part of an eight, however, one performs at the level of the crew. When every part of each body says stop, inexplicably the boat still continues. Individual limitations reassert themselves only when the race is over; only then is the body released from the tyranny of the shell and allowed to vomit, lose consciousness or gracefully expire. . . . In rowing not only is the intensity of energy expenditure greater than that of other physical endeavors but the possibility of for exertion can become greater. Ordinarily the limitation of a crew is its weakest member; however, at the moment of transcendence, which oarsmen refer to as swing, the limit of the crew is beyond the strongest.

Stephen Kiesling
How to scull your bow around

Coxing How To Novice Racing Rowing

How to scull your bow around

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This past weekend we raced at Princeton and during the brief coaches and coxswains meeting on Friday night, Princeton’s head coach mentioned something that I thought warranted a quick recap post of some spring racing “how-to’s”.

We were going over the 2k course, how early to be locked on, etc. and he said that the coxswains should all know how to scull the boats around in order to get their points because the previous week the stake boats were ripped off whatever was holding them in place because (fellow D1 Ivy League) crews didn’t know how to scull their bows around. I saw a lot of crews have issues with this two weeks ago as well due to the wind so I wanted to quickly go over this, that way there’s hopefully no confusion as to how it’s done.

Keep in mind that there’s a big difference between being unable to get your point  due to the wind or current (been there, done that so I can sympathize) and straight up not knowing how and from my point of view (which the officials I was driving shared) it looked like both rowers and coxswains just didn’t know what they were doing (which was not only stressful for them but also for the other coxswains who were able to do it and had to spend 5+ minutes adjusting because they kept losing their point waiting for other crews to lock on and get aligned).

I’ve probably said it a hundred times by now (if not more) but coxswains, SERIOUSLY, if you don’t know how to back into a stake boat and/or scull the boat around to get your point, you need to speak up during practice and have your coach go over it with you and your crew. None of this “I don’t want my coach to think I’m incompetent” or “I don’t want to look stupid by asking a question” bullshit. You have to know how to do this so … suck it up. And coaches, you need to actually teach your coxswains how to do this, especially your novice coxswains. There’s really no excuse to not spend 15 minutes at the end of the day letting them practice backing into your launch or the dock and getting their points.

Below are links to several posts that talk about backing into stake boats, getting your point, etc., in addition to a couple other spring season basics that I think might be helpful. If you have questions on any of this or want/need something clarified feel free to send me an email or leave a comment.

QOTD: Can you explain the hand raising process at the start? Like you raise hand while getting point and keep it up till you’re done? If you’re on the line, how do you fix your point so you don’t cross the line and have to back? I heard of scull/row…(???) There’s no stake boats… just a regular start. What’s the stake’s purpose?

QOTD: A new USRowing rule for sprint starts does not recognize hands at the starting line; they simply wait for alignment and then call the start. At my race today, the marshals called the start before coxswains got their points, which led to us steering into each other’s lanes for about the first twenty strokes fairly severely. How do you let the marshals know whether or not you’re ready without the hand up if they rush the start like they did today?

Stake boat tips & tricks This is a great video that shows and explains how to back into stake boats (in both an eight and a bow loaded four), scull the boat around, and tap it immediately before the start. Rowers, I highly recommend you watch this video as well so you understand what the coxswain is asking you to do. There is no “most important” takeaway from this video because literally everything is important but if you do only take one thing away, for the love of god, please let it be what is discussed at 6:05 – tapping the boat with too many people instead of sculling it. This is one of those things that when I see coxswains doing it I start twitching, especially on windy days when even the smallest amount of common sense would indicate that this isn’t going to effective.

Racing skills: Pre-race prep This post has a lot of information in it that will probably be most helpful for novice coxswains (but also will be good reminders for those of you who are seasoned vets). It goes over getting to the line and staging before the start of the race (both for a floating start and with stake boats) and includes a couple videos that show how to get into starting platforms and what they look like from a stake holders point of view, which is pretty neat.

What happens at a coaches and coxswains meeting? Every regatta is different but for the most part, these are the things that the officials will go over with you before you race. I’ve been in ones that last for 30 minutes and I’ve been in ones that last for 5. Our meeting this past Saturday morning lasted about 10 minutes and was about as straightforward and to the point as you can get. The more experience you are the more this will become the norm but in high school regattas especially, the officials tend to operate with an abundance of caution so they’ll usually spend a good amount of time going over this stuff (and thus, you should be paying attention to all of it, regardless of how early in the morning it is or how many times you’ve heard the same thing over the years).

For more how to’s and race skill posts, you can check out their respective tags here and here.

Image via // Kevin Light

Training & Nutrition Video of the Week

Video of the Week: Inside the mind of champion athletes

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This video is from TEDxPerth and “provides an overview of the kinds of techniques that elite athletes use to prepare psychologically for their sport, gives details of the scientific research into these techniques and how they work, and how the techniques might be used by competitive athletes and coaches to maximize performance.”

It’s only 12 minutes long so check it out and see which of these techniques you can apply to yourself and your training (or if you’re a coxswain, that you can apply to yourself and the crew).

Coxing Q&A Rowing Technique

Question of the Day

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I was just wondering if there is a way to control the stroke rate when coxing. Usually the crew is too fast. Are there certain things that I should say? Thanks.

It sounds less like a stroke rate problem and more like you’re coxing rowers (novices, if I had to guess) who are having a problem with rushing . Just because your butt is on wheels doesn’t mean you can just fly uncontrollably up the slide but that’s a hard concept to get when you’re first starting out. Check out the posts in the “rush” tag, there are lots of questions and answers in there that should help you out in terms of coming up with things to say.

If it’s an issue with hitting the right rates, make sure you’re communicating with your stroke about what rates you need to be at and then stay on them until they hit it. This is especially important if you’re a less experienced crew because the sooner everyone (especially your stroke) learns what each rate feels like, the quicker they’ll be able to hit it when you say where they should be. The key with this though is to not be annoying and nagging about it. For example, don’t say the rate on every single stroke of a 5 minute piece or get super nitpicky if they go +/- one beat from where they’re supposed to be. If they’re consistently too fast then tell them (both when they’re not rowing and when they are) to be more controlled/slower/relaxed/composed/etc. on the slides as they come into the front end. Match their hands to the boat speed as they come away at the finish, get the bodies set early, stay light on the feet (aka don’t pull yourself up) and move with your stern pair. Follow the pace they set instead of, as I said earlier, uncontrollably flying into the catch.

Coxing High School Q&A Training & Nutrition

Question of the Day

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Hey! I love your blog. I have a couple of quick questions.

1) I have been rowing bow (port) in our starboard stroked bow-loader four boat. When ever we start to row and get to the drive part of the stroke my left ankle keeps cramping up and I was wondering if you had any way to stop this from happening?

2) Like I said before, I row bow and because our coxswain doesn’t have a cox box, nobody but me can hear her when she is facing forward (the way she is supposed to be looking) so she often turns towards us and the coach keeps telling her to turn around, but then the problem is that nobody can hear her. The girl who coxed this boat last season was really good at projecting her voice but the new cox is not. Do you have any advice for her?

3) I was looking at your what to wear blog posts and I was wondering what you think rowers should wear in the rain?

4) I hate running, I always cramp up two steps in and can’t breathe by the thirty second mark. My coach is really into running and running stairs. I don’t want to be that person who doesn’t run with everybody else because I don’t like it, but do you have any advice about making running less painful?

5) What is a good snack to have right before practice if it starts at 3 or 4 and goes till 6, but lunch is at 11:30? I always get so hungry right in the middle of pieces!

Sorry this is so long! Thanks!

The only thing that I can think of that could be causing this is the position of your foot stretchers. If the angle is too steep or too shallow then that could be putting a weird amount of stress on your tendons, causing your ankle to cramp up. I’d mention it to your coach and see if he can look at the stretchers to see if that’s the problem. If it’s not then it’s probably a flexibility issue. You should be stretching before practice for at least 10 minutes so if you’re not I’d start doing that, even if it means doing it on your own. Ankle pushes are a stretch our guys do that might help – it’s basically a mini-squat where you stand on one leg and bend your knee about 30 degrees or so until you feel a stretch up through your Achilles before pushing back up. (If you don’t have very good balance you can find a wall to put your hand(s) on to help keep you stable.)

Your coxswain needs a cox box. Obviously it’s not your responsibility to make that happen but seriously, I really don’t understand how coaches can send coxswains out without one and think they’re going to have a worthwhile and effective practice, let alone a safe one. Telling everyone to just listen is all well and good until you factor in the noise from the oarlocks, the boat moving through the water, the slides, the launch, the wind, car traffic, etc. Being in a bowloader also presents the issue of the coxswain’s voice not going straight at the rowers (like it does in an eight) which makes it even harder for them to hear what they’re saying. Even a perfectly silent crew would have a hard time hearing their coxswain in that situation. It’s not safe being out without one, plain and simple. To answer your question, the only advice I have is to find a cox box. I know that’s not the most helpful answer but that’s really the only solution to the problem.

When you’re rowing in the rain you’ve basically gotta accept that you and your clothes are going to get wet no matter what (which really isn’t that much different than a normal day on the water…). As long as you’re not wearing cotton, which is pretty much the worst thing you can wear while rowing regardless of the weather, you can pretty much wear exactly what you’d wear on an otherwise “dry” day. If you’ve got a splash jacket that you can throw on to at least keep your core warm and mostly dry(ish) then that’s a good thing to do if you know it’s going to be raining during practice. Like I said though, unless it’s just sprinkling it’s not a matter of if you’ll get wet but when.

It sounds like you’re just out of shape. (I only say that because I know I’m out of shape and that’s how I feel too.) It’s just like steady state on the erg though, the better developed your cardio system gets the “easier” it is. You’ve just gotta push through it and keep going. Feeling winded is obviously a natural side effect of being out of shape (even people who are incredibly fit get winded at the start if they haven’t worked out for a week or two) but it could also be a result of asthma (speaking from experience, this is the worst…). Even if this isn’t something you’ve been diagnosed with before it’s worth checking in with your doctor just to be sure you haven’t developed it. I had several friends in high school who were all incredible athletes but all developed some form of asthma that wasn’t diagnosed by their doctors until they started training for crew.

I used to always leave a box of granola bars in my car that I could grab before practice so if you’re a fan of Clif bars then I’d definitely recommend buying a box or two and stashing them in your car, your locker, etc. so you can grab one before you leave school or on your way to practice. Bananas, PB + apples, a bagel, yogurt + fruit + granola, etc. are all tasty options too.

Drills Rowing

Reverse pick drill progression + what “bob drills” look like

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The reason I posted this was mainly to show you what the reverse pick drill looks like if you’re unfamiliar with it, what bob drills look like, and to give an example of what one of our warmup drills are.

Related: What are stationary drills? How can there be drills if the rowers aren’t rowing? What are some examples?

We did this by stern 6, bow 6 (who the video features), and finished up with all eight, which is typical of all of the drills we do. This was from Thursday morning of our spring break trip (check out that sunrise in the background and the gorgeous flat water…) and we had a different lineup than we’d had the rest of the week because two guys were rowing on opposite sides and two guys who row in the V4+ were subbed in to give two other guys a break.

Related: How to call a pick drill (and reverse pick drill)

One of those guys had to sit out because a cut on one of his fingers got infected, causing that finger to swell up to roughly double the size of his other fingers. Pro tip kids, keep your wounds clean. So, if you’re wondering why the rowing looks … sloppy … that’s a large reason why.

Coxing High School Q&A Teammates & Coaches

Question of the Day

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Okay so I just need someone else’s opinion other than my coaches and rowers. So I am a dude coxswain for a girls boat for all 4 years of high school, but now I feel like they don’t respect me anymore. They don’t listen when I say hands on or they complain and talk back. We did awful in our first race and now I don’t know what to do. The guys are begging me to cox them and they are winning races. Do I stick with the girls and finish off my high school career or go for the gold with the guys?

Being a guy that’s coxing girls is tough no matter how long you’ve been doing it. I’m curious why things have suddenly changed in your last season together though. I assume you’ve tried talking with them one-on-one or as a boat to figure out what’s going on … ? If not I’d get on that. You need to figure out what the actual problem is, the part you’re playing in all this, etc. and start fixing it like, ASAP. The problem you’ve got is that with a month and a half (give or take) until the end of the year it would look kinda shitty if you suddenly jumped ship and left them for the guys team. On the flip side though, it’s not worth it for you to keep coxing them if the relationship is beyond repair, so to speak, and you (potentially) have a better shot at having a good season by switching over. (Obviously it’s not fair to the rowers either if things aren’t working out – they deserve a chance at a good season too.)

One thing you have to be careful with (and something that might be alienating you from the women, which is why they’re not listening to you) is getting too caught up in the “grass is greener on the other side” mentality and making it super obvious through your attitude that even though your body is in their boat, you’re not really all there because you’d rather be with the guys. If they hear the guys “begging” you to cox them and you not saying “sorry, I’ve already got a boat” that’s gonna make them question your loyalty and in turn become less loyal towards you.

This is definitely a tough decision but I think the deciding factor is going to come down to you having a conversation with your boat and figuring out whether or not you can all work together to finish out the season. Hopefully everyone is just stressed and there isn’t a bigger issue bubbling away under the surface but you won’t know unless you ask. You also have to consider whether or not there’s a coxswain on the women’s side that can replace you. My guess is if there isn’t and you decide to switch your coach/rowers will be super pissed (which may or may not bother you) for leaving them hanging. If you’re in a position where there’s someone who can easily transition into your boat and after talking with your rowers things don’t look like they’re going to improve, talk it over with your coach and see what your options are. If there isn’t someone that could take your place and cox that boat at an equal or higher level than you currently are then you should really consider sticking with them and working out whatever issues you’re having. Unless you’re planning on coxing in college and really need the time/experience in a boat that runs like a well-oiled machine, I think it’s better to stay with the women. You have to think about what you want out of your last season but you also have to consider what’s best for the team and unfortunately those two things don’t always line up.

Keep in mind, my answer is based only on what I assume is a very small part of much larger story. If I knew all the details my opinion might be completely different. I just think that given the short amount of time that is left in the school year and the fact that you’ve already spent four years together, it just makes sense to work out whatever issues you have so you can make your boat go fast. That doesn’t mean you all have to like each other, just that you have to respect what each person is bringing to the table. If you feel like you’ve lost their respect, figure out why/how and start doing something different.