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Racing skills: 10 regatta tips for coxswains
With the spring season kicking off this weekend, here are my top ten tips for coxswains to ensure you’re prepared for every regatta.
Take responsibility for your cox box
These things are expensive – don’t let them out of your sight. Make sure they are clearly and visibly labelled with your name and/or your team name. Bring the charger home with you and fully charge it the night before your race. Also double check that you’ve got a working mic before you leave the boathouse.
Bring weight if you need it
Some regattas require coxswains to provide their own weight if they’re below the minimum. Check with your coach and see if the regattas you’re going to require this.
Have your recorder, notebook, and a pen
Make sure the batteries are charged and bring extras just in case. Have your notebook and a pen or two on hand so that you can throw together a quick recap of your race after you get off the water.
Wear the right clothes
The “right” clothes all depend on the conditions, but make sure that you are at least wearing clothes that display your school or team logo/colors. Don’t wear something that would make it impossible to identify you as a member of your team. Check the weather the night before and pack appropriately. Unless the weather is cloudless, no wind, and 85 degrees, you’ll probably get a little chilly on the water. Rainboots or Bean boots are another good thing to have on hand, particularly if it’s cold, raining, or has rained recently, that way you can keep your feet dry while slopping through a muddy race site.
Related: What to wear
Have several wrenches
One is necessary, multiple is preferred. Inevitably someone in your boat is going to say “I don’t have a wrench”, which only slows down the rigging process. Have extras on hand so you can share them with the rowers. Make sure they’re marked with your name though otherwise you might not get them back.
Review the course map before you race
The week of, or at the very least the day before, find a map of the race site and go over it. Look at the race course and see what identifiable landmarks you can point out, as well as where the meter marks are. Use this to help you form your race plan. Find out where your trailer is going to be in relation to where the docks are so you can determine the best way to get down there. Also locate where the coaches and coxswains meeting will be held.
Drink plenty of water and have a few cough drops on hand, just in case
I’m not a huge fan of cough drops but if it’s really cold or the air is dry then inevitably my throat will get kinda sore. I always try to make sure I drink a lot on race day but if I don’t have any water a cough drop is a good alternative (just not while you’re coxing – you’ll choke).
Related: How to protect your voice
Know when and where the coaches + coxswains meeting will be held
These aren’t optional. It doesn’t matter if you’ve been to the same regatta three years in a row and you know everything they say at the meeting forwards and backwards, you should still go. This year could be the year they’ve made a change with the traffic pattern and unless you’re there, you’re not going to know about it. There’s nothing more important that you need to be doing at the ungodly hours that coxswain meetings are held so you might as well go.
Show the novice coxswains around
Once you’ve been to the coxswains meeting, the boats are rigged, etc. take the novice coxswains on a quick tour and show them where all the important stuff is. Answer their questions, point out stuff about the race course, etc.
Keep track of your rowers
When you get on the bus, make them countdown from bow to stern. Tell them well ahead of time what time you’re meeting before your race, at the bus, for team meetings, etc. Have everyone’s phone numbers on hand so you can get a hold of them if someone is missing. If they want to go off during the down time, at least try to get an idea of where they’re going so you know where to look if you need to go find someone.
Image via // @avironfrance
Ergs Q&A Rowing Training & Nutrition
Question of the Day
What’s the best way to adjust to higher rate ergs? For a few years now after winter training I just take forever to get my body/legs adjusted to 30+ rates on ergs. It’s fine in the boat, it’s just ergs. My teammates don’t have this problem as much as I do and we’re doing the same workouts. We’re all lightweights. I just feel like I’ll never be able to do good 2ks this way and it’s holding me back from being put in top boat. My coach told me it’s my erg scores, so what should I do?
Try adding in some intervals (8x500m, something like that) into your training during the winter. Right now though, you’ve just got to get on the erg and practice. Short sprints, 2ks, etc. The best way to get better at doing 2ks is to do steady state and more 2ks. Try doing 3x2k with a decent period of rest between each one. Bump the rate up each time – 28, 30,32, etc.
Also, don’t get discouraged. Talk with your coach too and ask them what they think you should do. They’ve got a better idea that I do of what your training, technique, etc. is like so they would be your best resource for figuring out what you can do to improve your erg times.
Question of the Day
My coach has enlisted the help of the rowers who’ve finished their last season at school to help with a learn to row program for the new recruits. We’ll be taking them out in quads for a couple of weeks. Do you have any advice on how to teach them to get the basics down? My learn to row experience is just a big blur now!
Start small … and then back up from whatever you think “starting small” is and start even smaller. The first few times you go out, I would do nothing but catch placement from each position (just tapping down from the finish to start, moving to arms, arms and body, 1/2 slide, then all the way to the catch). Teaching them to tap down first and figure out what their hands have to do to in order to get the blade to respond will help you out a lot, and at the same time will demonstrate how important it is for the boat to be set. Make sure you spend some time going over that as soon as you get on the water, preferably before you even start rowing if you can. Have the ports push their hands all the way down, then have the starboards do the same. Make them figure out what they have to do in order to set it up instead of you telling them. I find that makes the concepts stick better, even if in the moment you feel like an asshole for not just telling them what to do. Once they understand that concept, move into tapping down, figuring out how the oars work, etc. Once they’ve got that figured out, start doing pause drills. Start with a double pause, then go down to a single, and then to straight rowing. I’d stick with just pairs for all of this to start until everyone is reasonably comfortable before you move on to having all four row.
Biggest suggestion is to just be patient. It’s what I have to remind myself every time I’m with novices because at this point, this stuff is so “auto-pilot” for me that I don’t even think about it anymore. You’re going to think that getting the hands away before the legs come up is like, “duh!”, but they don’t get that yet, so you’ve got to take the time to explain it while not going too crazy.
Have a plan of what you want to do before you get to the boathouse. Don’t be overly ambitious either. Think about their skill level and the amount of time you have. If you notice you’re not going to get through everything you had planned, don’t worry about it. Don’t suddenly start trying to rush through things because that’s when people get frustrated and accidents happen.
Crack a few jokes, throw in a few analogies and metaphors, and just make it fun. Obviously the environment in serious but you can still keep the mood light and relaxed. Have a good time with it and don’t take anything that happens too seriously.
Question of the Day
Can you explain a few terms for me: bucket rigged, bow side, and stern side? And also how do you suggest rigging an 8? Starboard or port rigged? Thanks!
As far as rigging goes, there is no “right” or “wrong” side to rig it. In high school and college, every boat I raced in was port rigged because the women chosen to stroke those boats all rowed on port. The woman stroking my eight right now rows starboard, so we’re a starboard stroked boat. It was a little disorienting at first getting used to everything being on different sides but other than that I haven’t seen any clear advantages or disadvantages to the boat being rigged one side over the other. I think it’s best to determine who your stroke is first before you rig the boat instead of rigging the boat one side or the other and limiting who you can put in that seat right off the bat. It also eliminates having to de-rig and re-rig the boat to fit someone who rows on the other side.
Bucket rigged boats are boats that have two immediate rowers rowing on the same side. So, for example, instead of 5 and 6 being starboard and port, they would both be starboard. I’ve heard it called “tandem rigging” more than “bucket rigging” but both terms mean the same thing. The photo on the right shows a really aggressive example of how you could do this.
There was an interesting article that came out of MIT a few years ago that discussed the different types of bucket rigging. A mathematician was employed by the University of Cambridge to analyze the forces in rowing and he came up with “new” types of bucket rigs that help to eliminate wiggle (surprisingly, that is a technical term). It’s worth a read.
Bow-side is what I think nearly every country except the United States calls starboard. I’ve never heard the term “stern side” but the opposite of bow-side is stroke-side, so I’m assuming maybe that’s what you meant? Stroke-side is the port side of the boat, also a term that nearly everyone but the US uses.
Novice Racing Rowing Teammates & Coaches
My top 15 racing tips
Back in early October, one of the first posts I wrote was in response to a question I got asking for race tips. I recently got a similar question asking me what my top tips are for spring regattas and since everything I said the first time still applies, I’ve posted those below in addition to a few more tips that’ll hopefully help you have a great season.
Get some sleep
It is CRUCIAL that you get an adequate amount of sleep the night before your race. You can’t expect to be prepared to row your hardest if you only get 3-4 hours of sleep. Aim for at least eight.
Eat a good breakfast
If your race is in the morning, this can be tricky because you want to give your body enough fuel but you also don’t want to eat too much too soon before your race. If you eat a big meal too close to race time, all the blood that should be going to your muscles will instead be going to your stomach to help digest all that food. 2-3 hours before race time eat a small meal, such as a bowl of oatmeal, a slice of toast, a handful of strawberries, and some OJ. If you can’t eat that far ahead, try to eat something like a bagel and cream cheese an hour or two beforehand. Make sure you’re drinking plenty of water too.
Check your seat
Are your shoes tied in? Are the nuts and bolts on your rigger tightened? What about the seat tracks? Are they clean? (If not, the seat won’t slide smoothly and you can jump the tracks). Your coach or coxswain will go through and do a once over before the boat launches, but if you’ve already looked at your seat and know something needs adjusted, it will get done that much faster.
Relax
Save your energy. Don’t be walking around a lot before your race. An hour or so before you’re supposed to meet at your boat, find a quiet spot near your trailer/tent and just chill. Throw in some headphones and relax.
Know the race plan
Yes, it is more important that your coxswain know the race plan so that they can execute it properly but it’s also important that rowers be clued in as well so that they know what to expect and where to expect it. Having an idea of the plan allows you to pace yourself. Don’t fly and die.
Be a good sport
Good sportsmanship is a huge part of rowing so take the opportunity to tell the other crews “good race” after you’re done.
Breathe
Don’t get so caught up in pulling hard that you forget to breathe. Relax and stay composed.
Remember your technique
The more tired you get, the better your technique needs to be. The more tired you get, the more focused you need to become. That’s when injuries happen, when rowers start rowing with poor technique. When you feel like slouching, sit up a little taller. When you feel like hunching over, push your shoulders back. One of my favorite things to tell my 8+ is to not let your brain defeat your body. Your body is capable of SO much more than we think it is and you are hardly ever as tired as you think you are.
Let your coxswain do his/her thing
Head races are for coxswains. It’s basically like Mario Kart come to life. It’s going to be hectic, crowded, frantic, confusing, and at times a total clusterfuck. If she knows the cardinal rule of coxing (don’t let ‘em see you sweat), you won’t know when she’s freaking because the eight in front of her isn’t yielding or because she’s totally confused by the warm-up area and the horde of boats clogging the traffic lane. Don’t try and tell her what to do or how to do her job. When you’re done racing, make sure you tell her she did a good job too and you appreciate her getting you from point A to point B.
Wear sunscreen
It doesn’t matter if it’s warm, cool, sunny, or cloudy, you should always have sunscreen on any exposed parts of your body. Coxswains, make sure everyone, including yourself, puts some on at least 30ish minutes before you launch.
Pack accordingly and then TRIPLE check that you have everything you need before you leave
My team in high school traveled no less than 300-400 miles every weekend to race in the spring (not kidding) so that always meant at least two nights in a hotel. Regardless of whether you’re traveling 20 miles to race or 200, do not wait until the last minute to pack your stuff. Inevitably that leads to you forgetting something that you later in the day wish you had or realize you need.
Find ways to occupy yourself
Ideally you’ll spent the majority of the time that you’re not racing on the water’s edge supporting your teammates who are out there but during your down time (which at some regattas you may have a significant amount of) you have four options: 1) sleep, 2) hang out at your team’s tent and eat, 3) wander around the merchandise area(s) and buy overly-priced heinous looking spandex, or 4) go to other team’s tents and trade gear. Shirt betting is a thing obviously, but it’s still a ton of fun to go meet other rowers and swap team shirts with them, even if they weren’t in any of your races. One of my favorite shirts I traded for I got from an all-guys school in Michigan called Orchard Lake St. Mary’s. It’s a great way to meet new people and it’s always a ton of fun at the same regattas the following year when you see each other again.
Bring your parents
Hear me out! Having your parents there doesn’t totally suck because even though they’re your parents and they’re all “that’s my baby!” to every other parent watching from shore, it’s nice knowing that there are one or two people there specifically rooting for you. Even if your team is like mine and you have to travel a few hundred miles to get to the regatta, tell them to make the trip at least once, just so they can get an idea of all the hard work you’ve been putting it.
That was another thing I loved about my team was that despite the distance, so many parents came to each regatta. Invite them to come and then, as patiently as possible, give them a tour of the race site (especially if it’s a nice one you’ve already been to), explain the ins-and-outs of crew (if they don’t already know), tell them the race(s) you’re in, etc.
Be proud of yourself
It doesn’t matter if you came in first place of DFL, be proud of your accomplishments. Does coming in last suck? Of course it does. I’m not going to lie and say you should try and get some deeper meaning out of coming in last because personally I think that’s a bullshit thing people tell other people when they don’t know what else to say. But think about all the people who never even started, the people who quit in the middle of winter training because it was too hard…those people never got to experience what you just did. You raced. You killed your body for seven minutes and even if the result isn’t what you wanted, you’re a stronger person for it, mentally, emotionally, and physically. You still accomplished something, even if you lack the hardware to prove it.
If you won, be proud of the time and effort you put in but don’t forget about the contributions of everyone else in your boat. You didn’t do this all on your own. Be proud of yourself but be proud of your teammates as well – and tell them you’re proud of them. Like I’ve said before, you don’t have to like the people in your boat but you must respect them.
Have fun
Don’t get so caught up in racing that you forget to actually enjoy the experience.
Image via // @rowingpost_teguran
Question of the Day
So … why in an eight is 3 seat considered the “worst rower?” Technically they’re still in middle 4 and I just don’t get it. Thanks!
I touched on this in a similar question about 5-seat – it’s linked below. The middle four has ONE job – row hard. They’re usually the bigger rowers of the crew so their only responsibility by being put in the middle is to generate power. That’s not a bad thing. Three seat just happens to be the seat where you have the least amount of impact on the balance of the boat (due to the boat being more stable in the middle since it’s wider), so theoretically you could put your weakest technical rower there and it would have as much of a negative effect on the boat as if they were in one of the other seats.
I think the only reason people think three seat is the worst rower is because they read those boat personality things and take them way too seriously. And by people, I mean novices (sorry guys) who sign up for crew, do some Googling to find out more about the sport, and then get it in their head that that’s the worst seat in the boat and they must suck as a rower if/when their coach puts them there.
Assuming your coach actually put some thought into the lineups, each person was probably placed in their specific seat for a reason. Unless you coincidentally display the same kind of personality traits as the ones listed in those boat personality things, they don’t actually mean anything.
Coxing Novice Q&A Rowing Teammates & Coaches
Question of the Day
Do you ever do the “tchaa” thing that you hear Olympic coxes do a lot? Also if you’re an experienced rower in a boat with a new coxswain who just doesn’t know how to make calls or have a good boat voice (she shouts over the cox box), what do you suggest we do? I don’t want to be rude to her or anything, I just want to help.
I do! I started doing it when I was a junior in high school. For a while I resisted because I thought I sounded stupid when I said it but it eventually became one of my regular calls, usually during steady state pieces when we’re just going for long, powerful strokes.
As experienced rowers, I don’t want to go so far as to say it’s your responsibility to help her out, but in a way it is because you’re the older rowers on the team. Novices look up to you for insight and leadership. I would maybe grab one or two of the experienced coxswains and ask them to work with her and teach her what they know but there’s nothing wrong with you telling her she doesn’t need to yell into the mic (huge pet peeve of mine when novices do this), this is how calls should sound, etc. Let the other coxswains do the majority of the teaching but if the opportunity arises on the water to say something, do it. I don’t really recommend doing this though unless you’re the stroke or 7 seat. Even 7 seat is a little iffy. The reason I say that is because then it becomes either a game of telephone going down the boat or you have to yell to make her hear you and your yelling to be heard can be misconstrued by her as you actually yelling at her. Even if you’re constructively criticizing someone, yelling it so the whole river can hear it makes the other person incredibly uncomfortable.
Don’t forget, she’s still a novice. At least for the time being give her the benefit of the doubt. Before your next practice, remind her to talk normally into the mic (show her the speakers to make your point if you have to) because when she yells, it dilutes what she’s saying and irritates the rowers. Try not to get too annoyed with her though (way easier said than done, I know) – instead, be friendly and helpful when you can. Offering to help isn’t rude, it’s just the delivery of the help that can be interpreted as such.
Question of the Day
I’m a novice coxswain and I have my first race on Saturday. I have a question. What questions should I ask my rowers during our boat meeting? I know I can ask them what they like to hear most, but what else?
What they want to hear is probably the only question you need to specifically ask them. You can get their input on where to make specific moves (such as when to start the sprint, if you want to take 20s at each 500m mark, etc.) but during the race it might end up being a judgement call on where to do it based on what you see unfolding during the race.
I’d just ask them what they want to hear, both as a boat and individually. Individually, what’s one technique call and one motivational call they want directed towards them? As a boat, what have you been working on? What is your boat’s biggest strength that you can use to motivate them during the race? What is their biggest weakness that you can make a call to remind them to be aware of?
Question of the Day
I get incredible lows from rowing. I’ll have a bad day at practice and suddenly freak out about losing my spot in the boat and I over analyze everything so much. It mentally kills me and it bugs my teammates as well. I get some of the best erg scores on the team and still always stress and they feel like I’m being selfish, etc. What should I do? I feel like rowing is my sport but that I mentally can’t compete, despite having good times.
Every sport is considered the ultimate team sport by the athletes who participate in them but rowing … rowing is the ultimate team sport. If you think about football, everyone has to work together to score a touchdown but each person has an individual responsibility. The responsibilities of a quarterback, running back, and lineman are all completely different but it’s still possible to get the touchdown if someone misses a block or runs a poor route. With rowing, everyone has the same job and if someone or multiple people don’t execute it right, the boat isn’t going to move. No one is out there for just themselves. You’re out there for eight other people or four other people or your pair/doubles partner. If you’re out there constantly thinking about yourself, you’re doing two things: hurting yourself and hurting the boat. I mean thinking about yourself in a negative “My rowing sucks, they hate me, I’m being replaced” way too, not in a “I’m concentrating really hard on making sure I’m not washing out at the finish” way. You have to get in the boat everyday 100% confident in your abilities You have to execute everything like you know what you’re doing is right until someone tells you otherwise.
Before you go to your next practice, take a few deep breaths and clear your head of every single negative thought you’ve had about yourself and your rowing up to that point. Wipe the slate clean and tell yourself you’re going to have good practice … then go have one. Repeat each day until you don’t need to repeat it anymore.