While this kind of stuff is best left to boatmen and coaches I still think it’s worth knowing how to do (even though you should never actually attempt this on your own). Coxswains especially, this should give you a good idea as to how time-intensive these repairs are, so the next time you have a close call with a log on the water or a rigger on land, keep this video in mind.
Category: How To
Coxing How To Novice Racing Rowing
How to scull your bow around
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
College Coxing How To Novice Q&A
Question of the Day
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.
Ergs How To Training & Nutrition
How to Prepare for a 2k Test
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.
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
How to Be Useful During Winter Training
Previously: Steer an eight/four || Call a pick drill and reverse pick drill || Avoid getting sick || Make improvement as a novice || Protect your voice || Pass crews during a head race
Outside of the standard “what should I do during the winter” questions I get, another one I frequently hear is “how can I be useful?”. Similar questions but not quite the same. I hate feeling like I’m not doing anything or that I’m not contributing (either directly or indirectly) to whatever I’m participating in so this was something I tried to figure out early on in my coxing career, that way I could minimize the amount of time I spent wondering what the hell I could/should be doing.
Related: “The Coxswain in Winter”
Obviously these aren’t tasks that are going to take up a ton of time (probably no more than 10-15 minutes each…) but it’s something which is always better than nothing. The key here is to remember that it’s the little things that sometimes make the biggest difference.
Keep the rowers water bottles filled
This is more of a nice gesture than anything else but it does save the rowers from using their recovery time to do it and they will (hopefully) appreciate not having to rush around doing it themselves and trying to make it back on the erg before their 30-second rest period is up.
The easiest way I’ve found to do this if you’ve got a lot to fill is to do it during the pieces and have one person filling the bottles while two other people alternate between bringing them up and carrying them back. Otherwise you can just do it whenever someone asks or you see they’re out of water. I always try to get them filled up before someone has to ask, just because I think it’s the nice thing to do and it shows them that I’m paying attention and on top of the little things. (Rowers – a quick “thank you” goes a long way here.)
Set up the ergs
While the rowers are doing their warmup run/workout or after their erg warmup, set up the ergs for whatever workout you’re doing. Varsity coxswains, take this opportunity to show the novices how to work the display screens if they’re unfamiliar with how to use them.
Having all the ergs set up before the actual workout starts is a huge help to the coaches because it means we don’t have to stand around saying “are you ready yet … are you ready yet … OK sit ready, atten-ugh, sit easy, *ten seconds goes by*, ready? OK, attention…go.”. If the team does an erg warmup and then has a few minutes to stretch, grab water, run to the bathroom, etc. there’s usually less for you to mess with since some of the rowers will set theirs up before they get off. Taking care of the leftover ones, even if it’s only two or three, saves time in the long run though and the coaches more than anyone else really appreciate that.
If there’s an erg not being used while the rowers are doing their workout or if they aren’t using them at all, that’s another good time to go over how to work the displays with the new coxswains. It also gives you a bit more time to go over things and answer questions. I think most coaches would appreciate the initiative here too on the part of the varsity coxswains simply because this is another thing that we should know how to do but no one really has the time to show us.
Clean the boathouse
By “clean” I mostly mean tidy up. Yes, I know, there are only so many times you can rearrange things to make it look like you did something (this is basically how I cleaned my room until I left for college) but if the foam rollers are all over the mess, get them in one place and find a way to corral them. If the cox box area is a tangled jungle of wires, spend some time organizing them so they don’t get twisted or broken and double check to make sure that all the chargers are plugged in and working. If there are cox boxes that aren’t working, remove them from where the working ones are (and label them as needing to be fixed) so they don’t get mixed in with them and someone ends up on the water with a dysfunctional or dead box.
Related: Katelin Snyder on winter training
If no one is using the ergs, lifting equipment, etc. spend 10 minutes or so running over everything with wipes or a cleaning solution. You can check out the video in the link below for info on the bleach-water solution you should use.
Related: How to avoid getting sick during winter training
Outside of those options, yea, I know there’s still a ton of time to kill but I’ve detailed plenty of things you can do in previous posts so you should have no shortage of inspiration when boredom strikes. As long as you’re not standing around in cliques literally doing nothing, you can pretty much do anything.
Related: Winter training tips for coxswains
When all else fails, hop on a bike and get in a quick 20-30 minute workout or go on a run with the other coxswains. As anti-activity as some coxswains are (which drives me nuts), you should consider getting a workout in anyways because it’s good for you and as any rower will tell you, they appreciate you working out with them during practice even if you’re not doing the same stuff they are.
Image via // @onthewater_amsterdam
Coxing How To Q&A Teammates & Coaches
Question of the Day
How do you suggest becoming comfortable making calls? I was recently moved for the women’s V4+ to our men’s V8+ and I don’t really feel my place in the boat yet. I want to make meaningful calls, not unnecessary ones, and I don’t want to be silent. Today during pieces the guys asked for motivation but I felt like I sounded like a redundant cheerleader. My old girls obviously want different stuff than the guys and I’m having trouble being the mean, assertive cox the guys have asked me to be.
When you switch boats like that there’s definitely going to be an in-between period while you learn their personalities and get comfortable working with a different group of people. That period lasts a little longer when you go from coxing women to men because, like you said, both groups want/need different things and you’ll probably have to adjust your style a bit. At most though this should be like, a week and a half to two week long thing … not something that lasts for months on end. What’s going to help you get more comfortable is to make a serious and genuine effort to get to know the people you’re coxing and talking to them outside of practice to find out what they like to hear, what things their previous coxswain(s) did that they liked or responded well to, etc. and then finding ways to incorporate all of that into your own coxing.
You have to be assertive about it otherwise this probably isn’t going to be much fun for you … and coxing guys is a lot of fun if you approach it with the right attitude. If you think it’s going to be awkward, you’re intimidated by them, or you think they’re gonna think you’re weird or incompetent for asking then you’re only making things more difficult for yourself. Just approach them, speak up, and say “Hey, so obviously I’m the new person in the boat and I need your help getting up to speed. *whips out pen + paper* Tell me some things that you guys have been working on, what calls you like, etc. so I can start tailoring my calls to the boat” [and then write them down because if you don’t you will forget and that’ll put you right back at square one].
Related: TED talks, body language, and … coxing?
Also, check out the post linked above. It’s long but so worth reading and watching the video when you have time. It has nothing to do with making calls or anything like that but the whole premise of the talk might help with you becoming more confident in general which will translate into being more comfortable coxing your new boat.
Question of the Day
What’s the best way to steer through a wake?
Just do it. That sounds dismissive but it’s really that simple. I think wake affects the rowers a lot more than it does the coxswains which is why it’s important to tell them that it’s coming and to stay relaxed. It’s almost always coming at you slightly perpendicular to the boat so unless it’s so rough that you’re getting aggressively knocked off keel then you should just be able to row right through it with minimal adjustments to your steering.
If it’s really rough and you’re getting knocked around then just weigh enough until the water is calm and you can pick it back up. Outside of that, the only steering adjustments I make tend to be steering into the wake for a stroke if it’s particularly strong so that my bow stays pointed where I want it to be (since wake coming from your port side can push you towards shore if you follow a normal traffic pattern). Otherwise I just tell the rowers when it’s about to hit us and on what side (“on this next stroke there’ll be a little bit of wake off of port”) so they can adjust accordingly.
Question of the Day
How do you beach launch? It’s going to be my first regatta and I haven’t beach launched yet. My coach isn’t showing any signs of teaching me. Is it similar to regular launching off the dock? Thanks!
Beach launching, also known as wet launching, is when you walk the boat into the water (usually until the water between mid-thigh and knee deep) and roll the boat into the water like you would on a dock … except when you roll it to waist the water is right there instead of you having to bend down to put it in. The great thing for coxswains is that if you ask reeeeally nicely and your boat reeeeally likes you, they’ll carry you in and out of the boat so you don’t get wet.
When you’re going out, you want to walk the boat in deep enough that the fin isn’t going to hit the bottom and then have four people grab oars and four people get the seats/oarlocks like you would on land. To avoid people having to walk all the way around the boat to get their pair partner’s oarlocks undone (which can be a pain since you’re walking through water and that’s not usually a quick process…), we usually work it out so, for example, 2-seat and 3-seat get oars for bow four and bow get’s their and 3-seat’s oarlocks (since they’re on the same side) and 4-seat gets their and 2-seat’s oarlocks (since they are on the same side). Same goes for stern four. Not only does that keep people on the boat to prevent it from moving around (due to wind, wake, etc.) but it’s just always been the faster way to do it in my experience.
During this whole “getting the oars and putting them in” process the coxswain should still be standing on shore. When you’re ready to get in the boat someone will (hopefully) carry you out and put you in your seat. It’s hilarious and adorable – embrace it, particularly now since it’s not exactly warm out in many places outside of Southern California. During the late spring and summer it’s not as big of a deal to walk in on your own. From there, all the rowers should be standing on one side of the boat. The best way to have them get in is by pairs, starting with bow pair and working your way forward. I personally like starting with bow pair because it’s adds some stability to the back of the boat since I’m already in it up front and keeps the boat from getting pointed into shore as people get into the stern and inevitably swing that end out. When it’s time for the stern pair to get in they’ll usually walk the boat out another step or two before getting in (sort of like a push and shove kind of thing) and then once they’re in I’ll have bow four start rowing us out. Another benefit of starting with bow pair is that the stern rowers can hold the boat relatively straight so that the stern doesn’t get pushed into shore and the fin get bent or broken. I’ve also done it where we go bow pair, stern pair, 3+4, and finish with 5+6. (It’s really up to you how you do it so don’t feel like there’s a right or wrong way to go about it.) When the rowers get in, all they’ve gotta do is lift their leg up over the side of the boat and hoist themselves in (it’s not hard to do at all).
One quick thing, before you walk the boat into the water you’ll want to stop and have everyone take off their sandals and give them to whoever is carrying them back to your tent/trailer for you. Make sure they’re wearing something that’s easy to get off (no tennis shoes or anything like that) and that they’re careful when they walk in the water so they don’t cut themselves or anything else.
When you’re coming in to dock, you’ll want to take note of the wind, current, wake, etc. to determine how far out you need to position yourself. You should never come in with more than one pair rowing though (stern or bow pair is usually fine). Do what you’ve gotta do to get yourself parallel to the shoreline and then have your bow man hop out and pull you in closer, if necessary. Don’t stop so far out though that when they get out they’re up to their shoulders (or more) in the water. I’ve seen that happen so many times where some poor rower will get their legs over the gunnel and then slide out only to end up with water two or three inches over their head. They never expect it either, which is the worst. Anyways, if they need to pull you in closer to shore then can walk the bow in and then as everyone else gets out they can pull the boat in more as needed. Before they start taking the oars out make sure you get out too – you don’t want to be in the boat with no oars to stabilize it otherwise you’ll roll right over. Once you’re on land and they’re getting the oars out you can either have everyone get their own oar+oarlock or do it the way you did when they put them in and have four people do one thing and four people do another. Usually if we’re pressed for time I’ll do that, otherwise everyone will just take care of their own stuff.
When you’re ready to roll it up it may be a little trickier (particularly for novices) since the boat is already at waist level and it can be tough to roll it up over heads with just your arms but most of the time it’s not that difficult. I usually skip the “up to waists” call and go straight to “roll it up and over heads, ready up“. From there it’s “split to shoulders and walk it up” as usual. Once everyone is out of the water, stop for a sec and let them slip their shoes on before walking it up, particularly if you’ve got to walk a ways to get to wherever your boats are. Bonus points if you’ve got a towel that they can quickly wipe their feet dry with too. Walking all that distance without shoes is just asking for someone to step on something and cut themselves so I wouldn’t recommend doing it unless your boats are literally directly across from where you’re launching.
Overall, wet launching is an easy process. It only becomes tricky if it’s really windy and even then it’s really not that bad. Below are a couple videos that should give you an idea of what it looks like … although don’t do what this first coxswain did and get in the boat before the oars are in. Trust me, one clumsy knock of the boat and you’re gonna roll over.
How To Q&A Rowing Teammates & Coaches Technique
Question of the Day
What the hell do I, as a stroke seat, do to calm outrageous rush?
If you’re already setting a reasonable pace and they’re not following you, it’s unlikely that things will improve if you try to forcefully resist the rush because that’s just going to result in the timing getting way off, which will cause other problems (obviously). I’ve occasionally had strokes that will try to hold their finishes a little longer but that’ll tend to only work for a few strokes before it gets out of control again (and their backs start to hurt).
If you haven’t already, talk to your coxswain and coach about it. When you’re on the water you should consistently be communicating with your coxswain whenever it feels like you’re getting pushed up the slide. During water breaks or on land, you should bring it up to your coach so they can observe the crew to try to determine what/who is causing it and/or so they can adjust their practice plan, if necessary, to focus on slide control for a bit. Fixing the rush tends to be a collaborative task, at least in my experience, and really requires you and your coxswain to be on the same page whenever you’re on the water. Off the water, you have to communicate what you’re feeling to the coach. The coxswain can explain how it feels to them but we don’t feel the rush the same way you do in stroke seat so it’s important that you tell the coach where you feel it the most during the stroke, if it only happens at specific rates or if it’s a regular and consistent problem, if you notice it more when a certain pair comes in (i.e. if you’re rowing by 6s and you only feel rushed when 3 + 4 are rotated in), etc.
One thing that I’ve consistently heard from my stroke seats over the years is that they’re not going to take the rate above what feels comfortable for them. If we’re doing pieces at a 28 but they feel like shit because of the rush, they’ll row at a 26. If it still feels like shit, they’ll go down to a 24. This obviously requires communication between you, your coxswain, and your coach so it’s something I’d definitely try to discuss before going out on the water but there are other times when you just need to make a game-time decision and tell your coxswain “this feels awful, we’re taking the rate down two beats”. You’re the one responsible for dictating the pace so … assert yourself and do that (without being an ass about it). One of the things that rowers need to understand in general is that there’s no point rowing at a certain rate if it feels terrible just to say you did your piece at a 28 or a 32 or whatever. Find a stroke rate that feels good (even if it’s really low), row at that rate for awhile, then bump the rate up and try to get that same feeling. Emphasizing slow recoveries and making sure your coxswain is calling out the people who are early at the catch are going to be two of the best things for your crew right now. It’s also going to be important for you to tell the coxswain when something changes, either positively or negatively, so they can assess it and make the appropriate call to either reinforce what the crew did well or to continue trying to elicit a change from them.
Another thing you can do is ask your coach/coxswain to do pause drills during the warmup. I’ve talked about this before in the post linked above (scroll down to #3 and check out the other links in that section too) but pause drills are great for getting everyone on the same page and really thinking about what they’re doing. I like to break it down into pairs and fours when I can, just because it puts a little more responsibility on the individuals, and because it helps me (as a coach or the coxswain) pinpoint the specifics of what that rower is doing that is contributing to the problem. Obviously that has nothing to really do with you but it’s something you can suggest if they aren’t already part of your warmup or the drills you do.
Also, make sure you talk to your 7-seat (off the water). Their main job is to back you up and maintain the pace you’re setting. That obviously puts a little more pressure on them to resist the rush but at the same time, they can’t be part of the problem by contributing to it. They probably feel it just as much as you do if it’s really that bad so just remind them that you need them to back you up and help set the rhythm.
Bottom line, what it comes down to as far as what you can do to calm the rush is to make sure you’re aggressively and consistently communicating what you’re feeling to the people around you. Effective communication will be your biggest asset here. Let your coxswain (first) and coach (second) be the one to communicate what you’re saying/feeling to the crew as a whole but make sure you’re also talking with your 7-seat off the water or quietly during breaks about how things are going.
Race plans for practice pieces
Last week I was going over some audio with one of our coxswain’s from one of the race pieces she’d done during practice the previous week. On Fridays the two varsity eights go head-to-head, sort of, in a 7k race that begins at the 2k starting line in the basin and finishes at the HOCR finish line. One of the things I asked her was if she had a race plan going into the piece or if she just kind of “went with it” and coxed them without one. She said she just went with it, which I kind of figured based on her audio. I suggested putting something together for this week’s piece so that it would have a more organized and focused feel to it, rather than the focus of the entire 7,000 meters being on catching/beating the other crew that went out first.
Having a plan for races is important, obviously, but so is having a plan for the pieces you do during practice. They don’t have to be meticulously planned out or even be that similar to the plan you use during actual races – just as long as you’ve got a couple specific things to focus on throughout the piece other than just beating the other crew. What’s down below is what I detailed to our coxswain as to how I’d do it if I was doing one of those pieces.
Related: HOCR: Landmarks along the course
What I’ve laid out is obviously going to be different for you since it’s unlikely you’re doing 7k pieces on the Charles but the goal is to get you to look at the pieces you are doing and thinking about how you could break them up into smaller, more manageable chunks. The way I broke up this piece, as you can see, is based entirely on the bridges. Remember, landmarks are your friend.
Starting line → Mass Ave. (1000m)
One of the other things we talked about was how to start this piece since they’re rowing right into it with just a few strokes to build into their rate (vs. taking a “high” 20 and a “settle” 10 to come down to their base pace). If you’re doing something like that, I’d treat it similar to a head race and do something like 3-5 to build to the line, 20 at rate, and then 5 or so to lengthen out and settle in. For the next ~750m your primary focus should be on establishing a rhythm.
Mass Ave. → BU (1500m)
This section should focus on making general technical calls to the entire boat based on what you’re seeing/feeling and working to incorporate some of the technical drills/changes that you’ve been working on over the last week. You should also be making calls that reference the rhythm you established in the first section.
Powerhouse Stretch (2000m)
Coming out of final 1000m of the 2k course, where you’ve just been talking to your crew as a whole, I would start to break down the boat and talk to the individuals (or if you don’t want to go person by person you can break it down to pairs). Here I’d spend 15-20 seconds per person (adjust the time to be a little longer if you go by pairs) and point out what I’m seeing with their stroke (good and/or bad) and remind them of any technical changes that they’d been working to incorporate over the last week. If your coach spoke directly to them when you were on the water about something, try to repeat what they were saying to reinforce the message.
If you aren’t seeing anything that needs correcting, let them know that their stroke looks strong/solid/consistent, great job backing up [whoever is sitting in front of them], I like that aggressive finish, etc. Positive reinforcement like that works wonders on a rower, especially when you’re doing a long piece. Normally I wouldn’t recommend doing something like this (talking to the individual rowers) during a “race” piece but because this one is so long and you’ve got the time/space available, I think it’d be beneficial. Plus, for those of you that have trouble coming up with things to say, this would help solve that problem.
Weeks → Anderson (500m)
This chunk right here is actually made up of two smaller sections; pre-Weeks and post-Weeks. Pre-Weeks is the first 100m of this section and is just for the coxswain because they’ve got to make sure they’re putting themselves in a good position to come through the bridge. And yes, I think out of the 7,000 or however many meters you’re rowing, the crew can spare a measly 100m to let you do your own thing. One of the things I was telling another of our coxswains was that you shouldn’t/can’t be afraid to take a few strokes off when necessary if you need to direct your attention to something else. If you’ve demonstrated that you’re in this just as much as the rowers are and have been coxing them accordingly up to this point, they’re not gonna care.
The second part of this, the post-Weeks section, is where I would call for the crew to take five strokes to sit up, recommit out of the turn, and mentally prepare themselves to start racing the other boat. (You’ll notice that up to this point I haven’t said anything about the other crew that’s out there with you – nothing at all about racing, telling your boat where they are, etc. Trust me, I did this for a reason.) During the second half of this part, as you’re coming into the bridge, is where I’d be telling my crew where they are on the other boat, how far ahead/back they are, and what your goals are for the rest of the piece in terms of where you want to be in relation to the other boat as you cross the line.
Anderson → Finish line (2000m)
This last 2000m is all about racing and where your tone should noticeably change from “practice” to “race” mode. This is also where you can start actively taking power bursts in the forms of 10s and/or 20s. Before this I’d recommend sticking to 3s and 5s since the primary focus from the start to Weeks is largely technical. Remember though, just because you can take them here doesn’t mean you need or have to. It’s a judgement call on your end so be smart and don’t dilute their effectiveness by overusing them.
Related: Race skills: All about Power 10s
You’re probably wondering why I didn’t say anything about racing until you get to the final 1/3ish of the race. Here’s what I think … I don’t think you should be trying to race from the very beginning (unless your coach explicitly says “treat this like a real race”) because you’re either going to be playing catch-up or keep-away the entire time and not actually using the time to focus on the adjustments you should be implementing from practice. I also think that if the rowers go into it thinking they have to race for 7,000m then they’re just gonna hulk on the oar the entire time and not think as much about their technique. The first 2/3ish should have a largely internal focus, meaning you and the rowers are concerned only with what’s happening inside your boat. The final part of the piece is where you should be maintaining the good rowing from earlier and incorporating the changes from earlier as you shift into pure race mode.
It’s important to know that during the earlier part of the piece, your tone shouldn’t be casual like it is during a regular practice when you’re calling warmups and drills. You want it to be firm enough that the rowers know this is a hard piece but not so aggressive that you forget the purpose of the beginning of your race plan. On a scale of 1 to 10 you should be at about a 6.5-7.
The final important thing to keep in mind are the goals you give your crew for the end of the piece – make sure they’re realistic! Don’t say “I want to catch them by the end” if they’re five lengths away and you’ve only got 1500m left. It’s likely not going to happen, your crew will probably see the whole piece as a failure because you didn’t catch them, and then they’ll get pissed at you. Just avoid all of that by being honest about where you are and where you wanna be. If you can reasonably catch the other crew in front of you and cross the line even with or ahead of them (or continue to hold them off/walk away if you went out first at the start) then tell the crew that’s what you’re shooting for.
If they’re far enough ahead that you don’t think you can catch them but you know you can definitely close the gap, tell them the goal is to close the gap from five lengths of open water to two lengths. Don’t go by seats because that’s too small for them to picture and you to visualize when the gap is that wide. It’s not a realistic unit of measurement unless you’re actually within a length of them and will be overlapping with them at the finish. You can also go by time (which you should be able to see because you started the timer on your cox box at the start … right?) and say “we’re X minutes into it, let’s try to break Y” or “they started 15 seconds ahead of us, let’s get that gap down to six…”.
Hopefully all that makes sense and you can easily apply it to the pieces you’re doing while preparing for head race season.