Category: Rowing

How To Q&A Rowing

Question of the Day

Have you ever done a standing shove from the dock or seen it done in an 8+? I’m trying to find information about it online but can’t seem to find anything! Do you have any tips?

I’ve seen the shove done many times but have only done it myself maybe two or three times, all while I was in high school. To be able to execute it perfectly, everyone has to not be scared of falling or flipping. If any one person has doubts about whether or not you can pull it off, that person is going to be the Nervous Nellie that screws it up for everyone else and/or falls out.

When you start, everyone should be leaning over with one hand on the gunnel and the other on the oar. Make sure the oar handles are all the way down to the gunnels. This is probably the second most important thing besides having the confidence to do it in the first place. The push off is the same as call as normal. Start with one foot in the boat and one on the dock. Call “shove in two … one, two” and push off. Everyone needs to get a good shove but not so strong that they shove themselves right out of the boat or knock the boat over to the opposite side. Steady the bodies (tight cores help), steady the blades, and wait a second or two while you drift away from the dock. When you’re ready to sit down, call something simple like “and down” or “and sit”…everyone needs to sit down at the same time too. Make sure no one moves as slowly as humanly possible when sitting, otherwise they’re going to be the ones most susceptible to feeling the boat being unset as everyone starts to put their feet in their shoes. Sit at the same speed you would normally.

It’s definitely something you need to practice if you want to not look like tools when you do it on race day. Once you’ve got it down though it can look pretty cool.

Q&A Rowing Training & Nutrition

Question of the Day

I know it’s silly but staying a lightweight is consuming me. Literally every moment of the day I’m thinking of ways to be smaller and I hate myself for even worrying about this so much, like 123 is a FINE weight but at the same time … I hate being like this. It’s really worrying and I’m not eating as much anymore and I just need advice.

There’s two qualities that indicate an athlete’s potential to be a lightweight rower: they have to meet the weight standards, obviously, but they also need to be mentally tough. It’s tougher than being a heavyweight rower in nearly every aspect for exactly the reasons you stated … it consumes you if you aren’t careful. Monitoring your weight, watching what you eat, preparing for weigh-ins – all of that is constantly on your mind.

It’s not silly. If it’s literally all you’re thinking about, that’s serious. I’m obviously not a nutritionist or anything like that, but I’ve studied it and sports psychology enough to know the signs of eating disorders. If you’re frequently preoccupied with thoughts about your weight or how to be smaller and you’ve started to lower your intake of food, that sounds like you are dangerously teetering on the edge of an eating disorder.

123 is a good weight, especially for a lightweight rower. Even if you had a reason to worry about your weight, you’ve got seven pounds to play with. What made you start worrying about your weight to begin with? Did a coach or teammate say something to you or was it just the “lightweight” title that pressured you? What was your diet like before you started worrying about your weight? What was your exercise routine like? Before you do anything, I think you need to ask yourself WHY this is bothering and consuming you much. What triggered it? If you can isolate that, then you can take the necessary steps to feeling better.

Think about your diet and what you can change to make it healthier so you feel less guilty when you eat. Most importantly though, you must eat. This is not an option or a suggestion. Athletes put an incredible amount of stress on their bodies through exercise and performance and you simply cannot perform without the proper fuel. You’re just inviting on injuries, colds, etc. if you don’t have an adequate diet that is providing the necessary nutrients that you need to survive, let alone thrive as a rower. Try and add some small snacks to your diet throughout the day – apple slices and peanut butter, smoothies, chicken salad, tuna and crackers, yogurt, etc. Have a solid breakfast when you wake up so that when lunchtime rolls around, you aren’t starving (leading you to overeat). Make SMALL changes to your diet by adding in more nutrient dense foods. Try and get your intake back up to an acceptable caloric range (it should never be less than 1200 calories).

You have to remember that you’re an athlete. The likelihood that you are 123 pounds of flub is slim to none. You are more than likely 123 pounds of mostly muscle, owed to the fact that you’re constantly working out and strength training. Muscle is denser and weighs more than fat. Keep that in mind. You DON’T need to lose any weight. Do you maybe have some fat that you could lose? Sure, who doesn’t? Don’t let that put you in a negative mindset though. For a lightweight rower, you are at a solid weight.

If you’re really having a hard time with being a lightweight, talk to your coach, your parents, your school counselor, your coxswain, or just a friend on the team and explain what you’re feeling. Explain that it’s taking a toll on you and it’s making you uncomfortable. If you’re limiting your food intake, you’re going to have a serious drop in energy, which means you’re not going to be able to go as hard as everyone else on the water. You’ve got to maintain your strength. If that’s not something you can do without the constant mental toll, maybe being a lightweight isn’t for you. If it’s not, that’s OK too. Talk to your coach about what your options are. To hang with the heavies at your weight you’ve got to have some really solid erg scores, which can be difficult for a lightweight simply because of the difference in power you’re able to generate, but it is still an option. Talk to your coach though and see what he/she says. Do not let them write you off. If they value you as a member of the team, they should already be picking up on the fact that something isn’t right and they should listen to your concerns.

Don’t ruin this opportunity by worrying about something as insignificant as your weight. In the grand scheme of things, when you look back on your time as a lightweight, do you want to remember worrying about a number on a scale? You can’t attain any kind of success if you’re letting something as meaningless as this distract you, especially when you’re already well below the weight standard.

An Irresistible Pull

College Novice Rowing Teammates & Coaches Training & Nutrition

An Irresistible Pull

I found this a few months ago and thought it was a great story, as well as good motivation. There’s definitely a lot parallels to be drawn between it and most of our own rowing careers.

During freshman week, he saw his first racing shell.  The crew captain was recruiting and stepped forward to introduce him to it.  The magnificent lines of the shell seemed perfectly sculpted.  How could a boat be so beautiful and narrow, the freshmen thought.  The captain said it was 64 feet long and held eight men.  The freshman noticed the captain’s weathered face and his developed quadriceps.  When they shook hands, the freshman felt the captain’s calluses.  Come row, the captain said.

The freshman went to the boathouse and tried it.  His first float onto the river filled his with pleasure.  He assessed the world from his sliding seat.  The river was wide and gray.  His coach told him that soon he would learn every turn of it.  He liked the idea of being a river man but knew little of what it meant.

He began long rows, experiencing the yoke of the river.  When he pulled hard, his car dove too deep into the currents.  He concentrated on rhythm.  The coxswain banged the stroke count on the gunnels.  Slowly, he learned to pull with power.  Afternoon practices ended in early darkness.  Half the freshmen quit, in doubt.  The captain said everyone must pull harder.

At Christmas, he shook his father’s hand and his father commented on his blisters.  He tried to talk about rowing but his tongue grew swollen and dull.

In April, the skim ice buckled the shoreline.  His boat was launched in light snow.  The varsity shaved their heads and wore T-shirts.  At spring break, he stayed for double practice.  His legs were always tired.  In sleep, he dreamed uneasily about water, of the river scrolling by.

His family came to the first race.  They stood a mile and a quarter from the start.  Because of a bend in the river, they only saw the last 20 strokes.  In victory, they thought it looked easy.  Two men vomited.  The freshman’s sister said she would never come again.  He threw the coxswain into the river, and the shirt that he wagered he collected from the opposition.  It was washed in collegiate sweat.  It was the finest trophy he had ever seen, and he wore it for a week.

Sophomore year, only six of his boat returned.  He was still green, and the competition was greater.  He, too, thought of quitting. He still resisted the river and blamed her when it hurt.  He imagined that his face looked troubled.  He wondered how much more he could give.  He saw the upperclassmen pull hard, sometimes even with pleasure.  He didn’t know what he was learning, but he suspected the lesson was patience.

In the junior year he rowed on the varsity.  They wagered and won many shirts.  He accepted the equation of practice to victory.  He grew mature about pain and work.  He saw the river as a strict teacher, helping him grow stronger.  His technique was exemplary.  But he did not row to win.  He rowed for a motion called swing.  In swing, he found a clearing to rise above grueling circumstances.  He suspected it was transcendental, where life became more than it seemed.  He suspected that if he got to know this clearing, he could find it again, away from the river.

He started his last year aware of an ending.  He went to the gym during freshman week and stood by a new shell with his quadriceps bulging.  His lobster hands engulfed the hands of recruits.  He was tanned and ready.  He was cordial but did not try to tell them why he rowed.  Instead, he explained the boat and the river.

In his fourth fall, he was bored.  He became intrigued with the perfect stroke.  His roommate studied physics, so they spent a week diagramming torque.  They discussed an oar’s effect on ultimate boat speed.  They placed values on leg drive and arm strength, and he graphed the motion on paper.  He was tested for body fat and had almost none.  He was training harder than ever because he could not do less.  The river was ever-changing, but he trusted her mass.  He saw a picture of the Harvard crew in Sports Illustrated, and wondered about the Olympics.  Then he looked at the seven-man and wanted his shirt.

His boat was chosen to win the league.  They won races but the swing was elusive.  He sensed that there was a struggle in the bow seats, but nothing was said.  His coach studies the ancient Greeks.  The motto of the boathouse was When dying, die in virtue.  But first, they were taught to endure.  Then they could die.  Of the two, enduring seemed more difficult.

Before his last race, the river was brown and foaming.  In a practice start the bowman crabbed his oar, throwing the boat to port.  He heard the strike to the bowman’s ribs.

They drifted in the current, waiting.  They had bet shirts, winners take all.  The opponents rowed by to impress them.  He stared at the seven-man, measuring the size of his shirt, a tall basketball washout from Michigan’s Upper Peninsula.

A race is six minutes.  Thus, a season is thirty-six minutes.  But he had practiced two hours a day, from September to June.  When icicles dripped from the oar locks, they went to Florida to row double sessions.  In addition, he ran stadium steps, lifted weights, and practiced in the tanks.  It seemed a dismal, inequitable equation.

Before the start, his stomach hurt.  He eased up the slide, legs sprung.  He heard the ripping of the water.  Waiting was harder than pulling, harder to contain.  His heart, which had strained to starting commands for four seasons, pounded for the gun.  When the pistol cracked he lashed out in relief.

At 500 meters the race was even and he longed for swing.  The starting sprint was over, but the coxswain had kept the cadence too high.  The boat struggled, not yet fluid.  He knew fatigue came in stages, but there was already too much in his legs.  Steadily, he shadowed the stroke before him.  His ears filled with static.  He wondered if the bowman was pulling.

At a thousand meters the coxswain wanted more.  At each catch the boat jumped, and he felt awake, lightened.  They responded-all eight-with legs and backs in symphonic motion.  The coxswain rapped the gunnels, sounding the beat with his hands.  He wanted more lead-another deck length-but the rowers only wanted rhythm, to hold the cadence, to extend their pleasure.

At the 1500-meter mark, there was a wake.  The boat twisted to port; and in a moment, they felt the swing depart.

With new pain, he searched the shoreline for clues.  How much farther?  How much longer?  How much more?  The stroke gasped to raise the beat by two; but slipping, it only went one.  His legs were gone, his back burned, his throat was numb.

With 20 strokes to go, he heard another coxswain yell that they were dying.  He thanked him, needing anger to penetrate his numbness.  He began counting but thought that 20 was too far.  He told himself to quit at ten-quit the race, quit rowing.  He was in deep suffering.  He once dreamed of falling off bridges in locked cars.  He was now back in the river, on the bottom; the inexorable swim to the surface was far.

On the eighth stroke, he heard his raspy coxswain, hoarse from a season’s yelling, calling his men to their oars.  The voice without panic.  It reminded him of his connection with the others.  He renegotiated with his legs, which hurt the most.  He asked his heart for tolerance, his back to bend.

He counted each stroke to the finish.  He felt his own last surge, making the oar shaft bend.

They drifted to regain their breathing.  Their coach yelled that they had won by a foot.  They wondered when, in their years on the river, they had learned to go that much faster.

At the dock, a small crowd was cheering.  After throwing in the coxswain, then the coach, the oarsmen quickly jumped in.  Himself, he floated in the brisk current, looking at his family on the bank.  The water was cold beneath the surface, but he barely felt it.  He was certain that this race was his last, then he thought better of it.

Image via // @benrodfordphoto

Drills Q&A Rowing Technique

Question of the Day

Hi there! I have the unfortunate issue of missing water/not getting my oar completely buried before my drive. My knees go down faster than the rest of my boat, and it’s hard on the timing especially when I’m stroking. Why is this happening? I know how it should feel like on my legs if I get the full drive (it’s more pressure, it’s like how strokes feel on an erg), but my hands don’t seem to get it. What are some things I can do? Thank you in advance.

When you’re missing water or not getting the blade buried before the drive it usually means that you’re starting your leg drive before you’ve unweighted your hands at the catch – this is also known as shooting your slide. Doing this will cause you to miss water and only take half or three-quarters of a full stroke, and/or in some unlikely cases, catch a crab. Novices tend to not focus on applying pressure through the water, but instead focusing on how much “effort” they’re exerting. You’re probably feeling something in your back and thinking that you must be putting a lot of effort into the stroke when actually all you’re doing is working your back more, making it tired more quickly, and translating that tiredness into perceived effort. Solution? Effort AND focus. Legs, back, arms. Try doing the reverse pick drill to work on isolating each part of the drive.

With regards to getting your legs down faster than the rest of the boat, you are definitely shooting your slide (see above). At the same time though, your boat has to follow you. If they’re significantly behind you in timing, that is their issue to worry about, not yours. Everyone needs to get the “one part drive” thing down and once everyone has that concept mastered, stroking should be a little easier.

It sounds like you know the different parts of the stroke, you just need to slow it down and concentrate on each part individually. Don’t try and master everything all at once. Work on the leg drive and once you have that mastered, add the back. Once you’ve got that down, add the arms. Talk to your coach and see if maybe he/she can record you while you’re in the boat one day and then go over the video with you to point out what you’re doing wrong and where/what you can improve. I think actually seeing yourself is the best way to make corrections. You can hear people say you’re doing something but you don’t really understand it until you see it for yourself. If you can erg in front of or beside a mirror, that would be helpful too.

Q&A Rowing

Question of the Day

OK, so I was just moved from stroke to bow and I’ve only sat in the same seat twice in the past two weeks, let alone the same boat … what am I doing wrong?

I doubt you’re doing anything wrong – your coach is more than likely just trying to figure out who works best where. Are other people being moved around as well? I would talk to him/her and say that you were curious why you were being moved around so much. I’m sure they’ll tell you what their reasoning is.

I know when I’m coaching and moving people from seat to seat, I’m just trying to determine who works best as a pair and who works well in different parts of the boat. Each seat has it’s own role and some people work well in one spot but not in another.

I would ask and say just that you feel like the inconsistency in seating is affecting your ability to gel with the boat, so you’re wondering a) why you’re being moved so much and b) what is your coach looking for you to improve on. Maybe your timing is a little inconsistent, which is why he moved you from stroke to bow – he wanted you to work on following other people and controlling your slide. I think as long as you aren’t accusatory when you ask, your coach will be receptive to talking to you about why he’s making these changes.

College Coxing Q&A Rowing

Question of the Day

I’m 5’5″ and I know I’m not growing anymore (I’m in 10th grade and 15). I’m on varsity as a sweep rower, but I also am bow in most sculling boats so I have a lot of practice when it comes to ‘coxing’ (I know it’s not the same though). Anyways, I really want to row in college, but because of my height I’m scared I’ll be too tall to cox and way too short (and not as strong) to row. Any advice of what path to take, sweep, sculling or coxing ’cause of height?

It all depends on where you want to go to school. If you’re looking at Division 1 programs, you might be too short to row unless you looked at lightweight programs BUT you would be a good size to cox. A lot of coxswains I knew in college were between 5’3” and 5’5”. The only caveat is that they might look at your weight a little bit more than they would if you were shorter. Minimum is 110lbs and the competitive D1 schools tend to really push for that. If you were to consider coxing in college, my suggestion would be to look at men’s programs, not women’s. I feel like men’s programs, while still tough on their coxswains to maintain a competitive weight, are WAY less harsh than women’s programs are. I have my theories on why but they’re just theories.

Related: Hi! So I’m a senior in my first year of club rowing. I’m really athletic and strong from swimming and cross country but I’m 5’2 and like 115. Do you think I have a future in college rowing or should I be a coxswain? Thanks.

If you were interested in rowing, I would look more towards club teams or D2/D3 programs. While most can be just as competitive as D1 programs, they are much less stringent on typical rower/coxswain weight/height ratios. I coach a club team now and all of the usual rower’s body stereotypes are non-existent. You could easily do sweep, sculling, or coxing here.

Coxing Q&A Rowing

Question of the Day

Hi…I’m a rower, coming to you for a little bit of advice on something from a cox’s perspective. I’m in a squad of women and at the moment we tend to swap in and out of boats a lot. My question is, would you – as a cox – rather have a set crew you are working with from very early on in a season or do you mind the idea of continual ‘scratch’ crews? I just don’t feel it gives me as a rower a chance to develop effectively and I wanted to see what a coxswain’s feelings on it would be.

Easy – I’d much rather prefer have a set crew.

When I was in high school, we got on the water in February. We were like the freaking post office … rain, wind, sleet, or snow, we were on the water the second week of February like clockwork. From the time we got on the water until mid-March, novices learned how to row, varsity worked on technique, and lineups were tweaked. The second week of March, lineups were set for the season (which ended the last weekend in May). If changes were made, it was one person switching out on a Monday and by Wednesday it was decided whether or not that person would stay in the boat for the regatta. Friday was always our travel day and we raced on Saturday and Sunday so lineups had to be set on Thursday in order for us to be able to do get a practice piece in before we left.

From my perspective, I would hate constantly switching crews because:

I, as a coxswain, wouldn’t be able to get a good sense of the boat tendencies if different people were always switching in and out

The boat would be unable to develop any sort of chemistry

The rowers wouldn’t be able to focus on technique if they were being switched in and out of boats and/or consistently following a different stroke

I agree with you in that it doesn’t give the rower an adequate opportunity to develop their skills. It’s the same for coxswains … they can’t develop their skills either for the same reasons.

It’s frustrating, but maybe your coach has a plan – talk to them and see what it is. Ask if this is going to be a normal thing, the constant switching, or if the boats will ever be 100% set. Explain why you don’t think it’s helping you develop properly and ask if they have any advice on how you can improve while you’re in the midst of all these rower/boat transitions.

High School Novice Q&A Rowing

Question of the Day

So I know you mostly get questions from coxswains but do ya think you could riddle me this? I’m a high school rower (started last winter) so technically I’m still a novice but since the beginning of summer I’ve been rowing varsity. I absolutely love the sport but I sometimes feel a bit intimidated by the fact that I’m constantly racing girls older than me! I’m only 15 and most of the girls I race & row with are getting ready to head off to college! Any advice on how to face the competition?

That’s great that you’re rowing varsity if you’ve only been rowing for less than a year. If anything, the girls that you’re racing should be intimidated by you since you’re most likely 2-3 years younger than them. You’ve clearly done the work and proven to your coaches that you can handle the responsibility of being a varsity rower so own it.

Be a leader in your boat. Don’t assume that just because you’re younger than everyone else that that is the persona you need to take on. Speak up, offer your opinion (when the time is appropriate), get everyone started on stretches if your coaches/coxswains aren’t around, and be coachable. Always offer to take oars down, wash the boat, etc. ACT like the varsity teammate you are instead of trying to hide in the background because you’re intimidated by the other girls. Whether or not they let it on, the girls that are graduating are going to worry just a little bit about what the state of the team will be when they leave. If you start proving yourself as a strong leader and good teammate now, not only will you gain so much respect from them, the other rowers on the team, and your coaches, but you will offer them reassurance that the team will THRIVE in your hands. This will result in them embracing you as a teammate rather than just acknowledging your existence in the boat.

When you’re racing, don’t worry about those other crews. If you’ve done everything you need to do to prepare, you’re going to be looking at their backs going down the course, not the other way around. You never know, there might be novice rowers in those varsity boats too. Hold your head high, keep your chin up, and maintain that look of determination in your eyes. If you do that, they will be just as intimidated by you as you are of them right now. It’s all about attitude. What have you observed about the girls on your team and the teams you race? What does their body language convey, both on and off the water? What’s their rowing like? Emulate that!! When you’re on the water, FOCUS. Concentrate on working to perfect everything you do during practice each day. Be able to pick out two to three things that got better by the end of practice. Push yourself. Don’t settle for anything. Always strive for MORE. The only thing you should be intimidated by is the expectations you have set for yourself. If you’re not intimidated by your goals and expectations, you haven’t set the bar high enough.

College Ergs Q&A Recruiting Rowing

Question of the Day

What is a good collegiate lightweight women’s 2k if you want to get recruited?

I don’t know much about women’s times outside of the generally advertised times coaches look for. If you’re trying to get recruited the top programs tend to look for times that are sub-7:40, otherwise sub-7:50 will probably get you some looks. Outside of that, if you’re just looking at general times it’d probably be best to ask your coach since they’d probably have a better idea of what a good goal would be to shoot for.

Ergs Novice Q&A Rowing Training & Nutrition

Question of the Day

I’m freaking out about novice tryouts. I’ve never done a 5k before and I heard we have to do one!! What should I do to prepare?

In the fall, you will do LOTS of steady state workouts – they’re part of the training for head race season but also a good way to test your overall endurance. It’s hard to prepare yourself to do well on a 5k if you only start prepping a week or two ahead of time so keep that in mind.

My suggestion is that once your coaches have taught you how to row with proper technique, just get on the erg. Start off doing a 5k piece as a baseline to see what your time is with NO preparation ahead of time. Use that number to work off of. Throughout the next 4-5 days, do some pieces that work on your endurance. Also do some core workouts and make sure you put in a rest day or two. Don’t burn yourself out before the season gets started.

Long pieces like 5ks are a totally different animal than your standard 2k. They require intense mental preparation and the ability to pace oneself. It’s easy to fly and die with any erg test but especially with 5ks. Once you hit about 4000m, you’re gonna start hitting that wall and think “I cannot physically do this anymore”. The body of long races and pieces like this are where rowers are made though – they show how mentally tough you are. Can you push yourself past that wall or are you going to let it beat you? That last 1500, start to slowly bring up the rate. Get ready to sprint. Push that split down a little bit more with each stroke. When you get to 500m left, let loose. Everything you got left goes into that 500. Find your rhythm and sustain it. Don’t back off. A 1:55 split hurts just as much as a 1:57 – the only difference is that you’re done sooner.