Author: readyallrow

Ergs High School Q&A Training & Nutrition

Question of the Day

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Hi! I am a High School senior lightweight rower who recently got back from injury and I 2k-tested a couple of days ago in which I pulled a 6:50 (my pr is 6:48) and I am really looking forward to lowering my 2k. I heard doing a lot of ss is good but my question is when is a lot of ss is not good? Because I don’t want to overtrain my body. I am also planning in doing ss everyday so I would like to know what type of workouts would work?

Check out both of the posts linked below, they should answer your question and give you some ideas on different kinds of pieces to do.

Related: How much steady state is too much and how do you know if you’re pushing too hard or not enough? Currently I’m doing: 70′, 17s/m, 2:05-2:10/500m three times a week (Heavyweight male U23). Thank you!

To summarize both of those, 45-60 minutes is roughly what you should be aiming for. If you wanna mix it up and bike instead of erg then you can do a 75-90 min bike (broken up into chunks, like 3×25, 2×30, or something like that) at 75%-ish of your max HR. (I don’t often see our guys when they’re on the bike but this is the range that I think most people shoot for). How often you do it depends on your team’s training schedule – you can definitely overdo it if you’re trying to do that much extra work on top of two practices a day but since you’re in high school you probably won’t have to worry about that.

Related: What are some good erg workouts that you find particularly helpful to lower 2k times?

We practice primarily in the morning for two hours and will eventually add in one afternoon technical row each week but outside of that in the afternoons/evenings the guys have two lifts per week and on the other days they have captains practices where they erg, bike, or row in the tanks. If you practice in the afternoon then you might want to do your workout in the morning before school (yea it means waking up earlier and that’s never fun but you do what you gotta do). I wouldn’t do a steady state workout every day though – maybe 3x a week at most right now.

Related: How to prepare for a 2k test

Issues with overtraining tend to arise when you fail to give your body an adequate amount of recovery time. Give yourself a few hours between when your team is practicing and when you’re doing your own workouts (the minimum that I’ve heard several coaches say is four hours), make sure you’re taking at least one full day off per week (this is necessary for your muscles to recover and get stronger), and make sure you’re fueling yourself properly (which I talked about in the post linked above).

College Coxing How To Novice Q&A

Question of the Day

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Got 2 very different questions:

1) How would you describe the difference between a good men’s coxswain and a good women’s coxswain?
2) I’m going to be head of coxswains this fall – we call the position the Cox-Coach – so I’ll be in charge of cox education, both for novices and varsity. I’m already asking for input from our current coxswains and rowers, but here’s my question for you: ideally, what would week one look like in the training of a novice college coxswain (before ever going out on the water), and what are specific ways to help continue coxswain education long term?

Thanks!!

I’ll use our coxswains as an example for your first question because we just went over their evals from spring break today and it’s fresh on my mind. We have two women and one guy that make up our team of coxswains – the guy is a senior, one of the women is a junior, and the other is a freshman. All three of them are very good but what separates the guy from the girls (and why our team tends to favor him for racing) is his style of motivation. When we’re doing hard pieces he’s very loud, aggressive, raw, and in your face (you’ll see this when I post the videos I took last week). One of the rowers commented on his eval that he’s very good at getting them focused on pulling hard and winning but on the flip side he tends to only focus on rowing hard instead of first getting the individuals and crew as a whole rowing well. Basically his forte is that testosterone-backed style of motivation that just comes a lot more naturally to men than it does to women.

Alternatively, both the women bring a very calm energy to the boat. They can get aggressive when they want/need to but it’s a more calm motivational style that you typically associate with women. The energy they bring to the boat as described by the rowers is a more practical energy that they use to get the crew rowing well and swinging together. Having primarily coxed women in school this is definitely how I’d describe several of my friends. Personality-wise they tended to be a little more quiet and reserved off the water than others of us and that was reflected in their coxing style on the water. One thing I think we (and most women’s coxswains I know) were all really, really good at though was getting inside our rowers heads in that sick way that only women can do to each other. (I know some of you will know exactly what I mean by that too.) In my experience both with the men’s crews I’ve coxed and with coaching these guys, they all definitely prefer the more raw, in your face style whereas women’s crews don’t respond nearly as well compared to the calmer, more tactical approach.

So, I guess to answer your question … even though the answer is completely subjective based on each individual crew … what I think it comes down to is their style of motivation. Women’s coxswain also have to be a little bit better at how they phrase things and their approach to motivating certain personalities since in general women are a little more sensitive on that front compared to guys. The guys on our team probably wouldn’t blink an eye if our coxswains told them to stop being little bitches but if you said that to a women’s crew it probably wouldn’t go over as seamlessly. If anybody has any thoughts on this definitely feel free to share down in the comments.

For your second question, I think the first week should be spent just getting them familiar with the program and how things are run. Off the top of my head that’d most likely entail giving them a complete tour of the boathouse so they know where they can find things, where things are stored, which boats/oars are used by which crews, what the procedures are for various things (for example, how to notify someone that something isn’t working or needs fixed – we have a system for this at our boathouse where the rowers/coxswains/coaches fill out a slip that details whatever the issue is and then we attach it to a clipboard outside the workshop), etc.

Also introduce them to any relevant people, such as other coaches (it’s so awkward not knowing the other coaches and then having to awkwardly introduce yourself like, a week later…) and your boatman, if you’re lucky enough to have one. Boatmen can be a coxswain’s best friend (they always have spare wrenches which is great when the rowers lose yours … or in the case of our coxswains, drop them in the water three times in one week) so it’s worth it to get acquainted with them early on.

I’d also spend a day going over how your coaches run practice (what’s the standard “formula” look like – i.e. our practices start out with one or two drills that double as the warmup followed by pieces of some kind (the bulk of the workout) and ending with paddling/light steady state back to the docks) and what drills you typically do and how to call them (don’t get too into detail, just give them a brief “drills 101” overview). And then obviously you should also spend a day going over the different parts of the boat, how to work the cox box, how the steering system works, how to get the boats from the racks to the water (and back), and anything they should know about the water you row on (traffic pattern, shallow spots, areas to avoid, landmarks, etc.). The last two days of the week I would bring them out on the launch so they can observe practice themselves and see the thins you described about the waterway (traffic pattern, landmarks, etc.).

If you really want to go the extra mile, write all this down and give it to them in handout form so they can read it and not have to try to memorize everything you’re saying. Bonus points if you include labelled maps and diagrams since visualizing things tends to be a lot simpler and easier to understand than reading through dense paragraphs of notes.

As far as continuing coxswain education long term, making yourself available is definitely one of the most important things you can do. I don’t want to take too much credit for the improvements our coxswains have made this year but I think part of it goes back to them knowing that whenever they have questions or want to go over something I’m always available (and if I’m not, I’m always willing to make time outside of practice to talk). The more available you make yourself the more likely they are to ask questions or for feedback and in turn the better they’ll get. This might mean having regular “office hours” where you hang out at the boathouse for an hour each week and if someone has something they want to talk about, that’s their time to do it, or it might just be you putting out a general reminder, such as “I’m always free before/after practice, hit me up if you wanna talk”. Do what works for you.

Related: Coxswain evaluations + my system for organizing them

Doing coxswain evaluations on a regular basis is also important because feedback from the rowers is critical in terms of know what’s working and what isn’t. Outside of that I don’t think there are any specific things you really need to do. I’ve done regularly scheduled meetings (usually on a weekly basis) in the past but it’s not always necessary so this year I’ve kind of adopted the whole “we’ll meet as a group if we need/want to and if we don’t, we won’t” mindset, which has worked fine for us. Like I said though, the biggest and best thing you can do is just making yourself available for when questions arise or they have something they want to discuss with you. It’s a really simple thing to do that can make a world of difference in the long run.

Drills Ergs Novice Rowing

Video of the Week: Biomechanical analysis of the rowing stroke

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This is a great video for novice rowers and anyone that’s looking to improve their technique (both on the erg and the water). It goes over each of the four parts of the stroke and describes what they should look like from a mechanical perspective and then transitions into a critique of her own rowing on the erg. From there it goes over some drills to highlight some of the technical changes she wants to make.

Something she does that I’d probably recommend you not do is be so bouncy with the hands through the final part of the finish and the beginning of the recovery (when the hands are coming in and moving away from the body). A lot of the time people confuse matching the speed of the hands to the boat’s speed with just throwing their hands away from their bodies as fast as they can which results in that super bouncy, ripcord-like motion she’s got going on. I’ve always been taught (and seen other coaches teach) that this isn’t the correct way to approach the finish/start of the recovery but every coach does things a little differently so make sure you understand the style that your coach is trying to develop before making any drastic changes your own rowing.

Outside of that I think this is a great video. Coxswains, this would be a good video for you to watch too, especially those of you who are new to coxing, so you can start to understand the stroke a little bit better. Since you physically can’t see what they look like when you’re on the water it’s important to have a good understanding and visual image of what the bodies should ideally look like during the catch, finish, drive, and recovery so you can make the appropriate calls if something with their bladework indicates that something is off with their body mechanics.

The Language of the First 500

Coxing Drills Racing Rowing Technique

The Language of the First 500

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A couple weekends ago I had the opportunity to go to the What Works Summit that’s hosted each year by the IRL program at CRI. The theme this year was “The First 500” and each speaker created a presentation that related in some way to that theme. For the most part I’m writing everything below as it is in my notes so while I’ve completed some of the thoughts, some of it is still in shorthand.

The first presentation I went to was given by Yaz Farooq, current head coach of Stanford’s women’s program and former national team coxswain in the 90s. She spoke on “the language of the first 500”,  managing the transition strokes, and knowing how to balance focusing on your speed and communicating your position relative to the other crews.

Breaking down the start from a language perspective

What does the start look like and what are it’s core components?

Start sequence to get out of the blocks → high stroke sequence → lengthen → lengthen again to base

The first lengthen is what you might know as the “settle” but as Yaz said, most programs are starting to move away from calling it that and instead are focusing more on calling it the “lengthen” or the “sub-lengthen”. The thought behind this is you’re not really settling so much as you’re trying to maintain as much boat speed as possible while transitioning to a more sustainable pace. It’s one of those subtle changes in language that, in theory, has a more positive effect on the psychology of the crew. (Regardless of whether you use “lengthen” or “settle” though, pick one and stick with it.)

How do you break it all up?

Based on strengths/weaknesses of the team, how well they handle the high strokes (i.e. how efficient they are at high rates), and how powerful they are.

Scripting out the starting sequence

First and most importantly, have a plan and map it out. This is the only area of the race that is really worth scripting (in addition to maybe the sprint depending on how your team approaches it).

How many strokes do you need to get off the line, how many high, how many to lengthen, how many base, etc.

Assign key words – these are things the coxswain would say to reinforce the rhythm and make sure it’s as effective as it can be. They key here is to have technical themes assigned, possibly emotional or philosophical themes based on team beliefs that the crew can lock into. Instill these themes throughout practice so coxswains can set up attacks with key words/phrases that reference each theme (without monologuing). Having key words/phrases attached to each theme results in no confusion and everything is clear because it’s been practiced daily.

When possible, reinforce the rhythm with your voice to support it and/or get it to where it needs to go. For a standard five stroke starting sequence (1/2, 1/2, 3/4, full, full):

Squeeze, direct, build, lengthen, full

Grip, lock, lock, lengthen, full

Complete, direct, grip, lengthen, full

Drills to work on the start

These drills, if done with multiple crews, should be done leapfrog style so each crew can watch/cheer for each other. Remember to be patient when something isn’t working. Talk it out with your crew until you find what works for you. I always talk with my stern pair first when something doesn’t work but it’s important to make sure you talk with the entire crew and consider/incorporate everyone’s feedback into whatever changes you make.

Stroke-by-stroke start drill

The goal is to perfect the sequence and bladework.

First stroke done from a dead stop.

Stroke 1 + 2 done from a pause.

Strokes 1 + 2 + 3 done from a pause.

First five done from a pause.

First ten done from a dead stop.

The first stroke is heavy but you get to keep perfecting it and improving the strokes by doing them one at a time and building up through the entire sequence.

Example: If your start is the standard “half, half, three-quarters, lengthen, full” followed by high strokes…

Half stroke done from a dead stop. When this stroke is done, pause at half slide. Hold the pause long enough for the crew to collect themselves and the boat to set up but don’t hold it forever. Two seconds or so max.

Half, half done from a pause. Again, pause at half slide when finished.

Half, half, three-quarters from a pause. Again, pause at half slide when finished.

Half, half, three-quarters, lengthen, full from a pause. Let it run when finished, balance the boat, weigh enough, and check it down.

Half, half, three-quarters, lengthen, full + first five high strokes from a dead stop. Let it run when finished, balance the boat, and weigh enough.

4-6-8 drill

Starts are done by 4s, 6s, and all 8. Goal is to learn how to use your legs and complete each stroke. The boat is heavier when rowing by 4s and 6s so you don’t want to wail on the oar right away otherwise you won’t be able to hold on to the water and ultimately your strokes will be short and ineffective.

Example:

Stern 4 goes through the starting sequence (just the first five strokes). When finished, let it run, weight enough, and check it down.

Bow 4 ”               “

Stern 6 ”               “

Bow 6 ”               “

All 8 ”               “

Square blade starts

Goal is to complete the strokes. Can do the entire starting sequence straight through or do each stroke individually as with the stroke-by-stroke start drill. Best to start off stroke-by-stroke and then progress to doing them straight through the further into the season/more experienced you get.

Striking a balance between speed + rhythm and position

Ultimately what you’re shooting for (as the coxswain) is striking the right balance between getting your crew off the line effectively and letting them know where they are relative to other crews.

How much time do we spend focusing on boat speed/rhythm and how much on when/how to communicate the crew’s position?

It depends on the team and skills of the coxswain. If it’s the early part of the season or your coxswain is a novice, focus solely on execution. This may evolve throughout the season though.

Example: At the beginning of the season, Stanford coxswains don’t tell positions until they lengthen to base so everyone can focus on nuances of each phase of the start. By NCAAs the coxswains will communicate as much info as they feel is relevant at the time but the focus remains on the execution of each phase of the start.

Managing the transition strokes

The goal when transitioning from your starting pace to base pace is to maintain boat speed and keep the intensity on while getting the rating down to a more sustainable number. One of the most important parts of managing the transition strokes efficiently and effectively is to set them up and call them consistently. Find a set of calls that work for you, your crew, and what you’re trying to accomplish and then stick with it.

The “traditional” thing to do when calling transition strokes was to lengthen in one beat but now it’s becoming more common to transition over 3-5 strokes depending on how much the rate is coming down. A good habit for coxswains to get into is to say the rate as you’re lengthening, especially early on in the season. (This isn’t as necessary as the season progresses but ultimately it’s dependent on what the crew wants/needs. Personally I think it’s something that’s important to do regardless of what part of the season you’re in but it all goes back to what will help the crew the most.)

Good calls for this part of the start are “push the spacing” or “push the puddles” because it’s something the rowers can both feel and see.

Practice the transitional cues during practice so when anxiety takes over (during their first big race, at the national championships, etc.) you can use those calls as  a fall back that they can rely on to be part of your plan in order to get everyone focused in on the same thing and moving/transitioning together.

Make it clear to the crew that they have to establish a solid base rhythm before the coxswain tells them where they are, that way they’re not tempted to rush the transition to base just to find out where they are. It’s important for the coxswain to reinforce and make sure they get to a sustainable base rhythm that mimics what you’ve practiced and worked on so the crew’s not distracted. You’ve got to establish the rhythm before relaying information, not the other way around because otherwise it becomes about the other crew and the people in your boat/their rowing gets frantic.

What should you look for when looking for a “solid base rhythm”?

When you practice your base rate during practice the rowers would know to a certain extent how it should feel based on the coach and coxswain’s feedback. This includes hitting a certain split (i.e. your “sweet spot” when everything just seems to naturally fall into place and come together), feeling like you’re able to get to full slide (coxswains, this is where it’s important to communicate with your stern pair so you can find out if this is happening or not), the stroke is leading the rhythm and everyone else is following and supporting it (again, talk with your stroke…), each end of the stroke is clean, and the rhythm has that “swing” feel to it rather than a “back and forth” rhythm.

Image via // @ryanjnicholsonphoto

Video of the Week

Video of the Week: What makes an Olympic rower, 2012

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This week’s video is the last in the “What makes an Olympic rower” series – you can see the previous two videos here and here. The rower in this video talks about what training was like for a 2012 Olympian. Obviously the training they do and their nutrition is wildly better than what those from 1908 and 1948 had but something I didn’t know was that all the athletes are expected to have their own single that they purchase using the money they get from lottery funding. I know the US athletes get a small stipend but it’s puny … less than $1000/month and less than $500/month for those who haven’t won a medal. Definitely not something you could go out and by a top-of-the-line single with.

The UK team by comparison is fully funded by the government and had a $43 million budget for the 2012 Olympics compared to USRowing’s $3.5 million, meaning it’s unlikely their athletes needed to have a job (let alone a full-time salaried job with a part-time job on the side) to pay the bills while training. This article from Fortune magazine does a good job of explaining the finances of USRowing to give you a sense of how it all works.

Erg Playlists

Music to erg to, pt. 82

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First day of spring = snow in Boston. Typical. Perfect timing though because the team is leaving for our (really last minute) spring break training trip to Cocoa Beach tomorrow morning … or as our head coach put it, “getting out of this frozen hell hole for a week”. The snow banks might be getting smaller but the basin is still completely covered in ice which means no rowing for us anytime soon, thus we’re heading to Florida to try and get some water time in since the season technically starts next weekend. I’m fully committed to spending as little time on my laptop as possible during the day so keep that in mind if you email me, send questions on Tumblr, etc. You can keep up with what we’re doing as always though by following me on Instagram.

https://play.spotify.com/user/1241641027/playlist/1DjGIjZv3MzAegh94askWM
How to Prepare for a 2k Test

Ergs How To Training & Nutrition

How to Prepare for a 2k Test

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Now that almost everyone is in full on spring-season mode I’ve been getting a lot of questions lately about the best way to prepare for a 2k and how to do well on it. One of the more popular posts on the blog (#2 or #3 currently) is this post I wrote on 2k strategy  (linked below) back in 2012. If you haven’t read it yet, check it out.

Related: 2k test strategy

Below are three more tips on how to prep for a 2k in the days before your test. Coxswains, pay particular attention to the last one.

Sleep

Seriously, get plenty of sleep. For at least the 2-3 days leading up to your test try to make sure you’re getting at least 7-8 hours of sleep every night. If you have to wake up at 7am for school, commit to going to bed by 10:30pm or so. I always end up laying in bed scrolling through Instagram for about 30 minutes (or more) before I actually fall asleep so whenever I know I need to be in bed by a certain time I always factor in a 20-30min buffer, that way I’m actually falling asleep roughly around when I’d initially planned to go to bed. Your body needs time to recover and a lot of that recovery happens when you’re sleeping so if you’re not getting enough, especially before a 2k, then you’re kinda putting a ceiling on your performance.

Fuel properly

Same as the sleep thing, for at least 2-3 days before your test make sure you’re drinking a lot of water. I’ve started carrying around a 32oz Nalgene and trying to drink one of those every day. Obviously while you’re training you’ll need a bit more than that (I think most of our guys probably try to drink at least two full Nalgenes each day if I had to guess) so I would carry a water bottle around with you and drink it throughout the day so you can ensure you’re properly hydrated.

More than anything, staying hydrated will help keep your heart rate from skyrocketing during your test, which is important. When you’re dehydrated your blood is thicker which means your heart has to work harder to pump it throughout your body to your muscles, which in turn increases your heart rate. When you’re working hard like you are during a 2k you don’t want your heart rate to be spiking like that because it just makes you feel heavy and fatigued and uncomfortable a lot sooner than you otherwise would.

Related: So this might sound funny but why am I always hungry?I I’m a high school girl and I began rowing about a year ago so while I have my general bearings, I’m still learning something new about the sport everyday and I was just curious. Ever since I’ve started rowing I’ve noticed that I have a much bigger appetite than when I participated in other sports. Is it just cause I’m a growing teenager or is this every rower?

In addition to drinking water, make sure you’re eating good foods. If you don’t typically have a healthy diet try to start making small changes and replacing the food that’s not doing anything for you nutritionally with healthier options. Definitely make sure you’re eating breakfast, even if it’s just some toast or a banana, and try to eat several small meals throughout the day instead only two or three big meals. This will help keep you fuller for longer and avoid any mindless snacking.

Eating healthy while you’re training is a good habit to get into in general but it’s also important leading up to a test or race. It’s like fueling your Maserati with regular gas vs. premium. It’ll still run on regular but it’s not going to run as efficiently as it would with premium and it might end up hurting the engine in the long run. Same thing applies with the food you eat.

Have a plan

I posted this picture on Instagram a couple weeks ago after our guys did their second 2k test of the season. Something we’ve started doing with them this year is having them write out on a note card how they’re envisioning their race plan and taping it either on the side of their screen or down near the handle rest. It’s honestly more for them than it is for us but it’s also been a great tool for the coxswains as well because they can see what your goals are in terms of splits and overall time and use that to cox them.

Some of the guys have also written down specific things they want the coxswains to say (including if they want a specific coxswain to cox them, which you can see on that picture) which is also really helpful for us and them. If you don’t want to be coxed this is also a great place to write that down (large enough that it’s visible) so the coxswains/coaches know not to bother you.

Related: Words

When it comes to having and writing out your plan, it doesn’t need to be super detailed. All these guys are engineers so they’re super methodical about pretty much everything but there are a few guys who keep things simple and just write down the splits they want to hold for each 500m. Others write down little reminders to themselves, like “breathe” or a technical focus that they’ve been working on recently. There’s really no right or wrong way to do this, just write down what works for you.

Ultimately what it does it break down the race into smaller, more manageable components and gives you targets/mini-goals to go after … that way once you’ve passed them it’s a kind of like a little mental victory which can be a huge motivating factor as you get closer to the end. We’ve gotten pretty positive feedback from the guys (and the coxswains) so it’s definitely something I’d recommend trying at least once.

Image via // @schurwanzpics