Tag: how to

How to scull your bow around

By readyallrow April 21, 2015

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

Coxing Drills Racing Rowing Technique

The Language of the First 500

By readyallrow March 24, 2015

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

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

Breaking down the start from a language perspective

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

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

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

How do you break it all up?

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

Scripting out the starting sequence

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

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

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

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

Squeeze, direct, build, lengthen, full

Grip, lock, lock, lengthen, full

Complete, direct, grip, lengthen, full

Drills to work on the start

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

Stroke-by-stroke start drill

The goal is to perfect the sequence and bladework.

First stroke done from a dead stop.

Stroke 1 + 2 done from a pause.

Strokes 1 + 2 + 3 done from a pause.

First five done from a pause.

First ten done from a dead stop.

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

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

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

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

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

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

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

4-6-8 drill

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

Example:

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

Bow 4 ” “

Stern 6 ” “

Bow 6 ” “

All 8 ” “

Square blade starts

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

Striking a balance between speed + rhythm and position

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

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

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

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

Managing the transition strokes

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

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

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

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

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

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

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

Image via // @ryanjnicholsonphoto

Ergs How To Training & Nutrition

How to Prepare for a 2k Test

By readyallrow March 19, 2015

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

Coxing How To

How to Be Useful During Winter Training

By readyallrow January 20, 2015

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.

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.

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.

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

By readyallrow November 4, 2014

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].

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.

Coxing How To Q&A

Question of the Day

By readyallrow October 27, 2014

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.

Coxing How To Q&A

Question of the Day

By readyallrow October 7, 2014

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

By readyallrow September 30, 2014

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.

College Coxing High School Racing Rowing Teammates & Coaches

Interview with 2004 M8+ Gold Medalist Coxswain Pete Cipollone

By readyallrow September 18, 2014

Back in July I got an email from Jeremiah Brown, one of Canada’s silver medalists in the men’s eight from London asking if I’d be interested in reading and reviewing the book he’s been working on, “The Four Year Olympian“. It chronicles his journey from being a complete novice to making the Olympic podium in less than four years after picking up the sport. Yea … less than four years. Can you imagine doing that?

As I was reading through his book there were a couple sections that stuck out to me where he mentioned how when times were tense during training, he and the rowers would dish out a lot of abuse to their coxswain, Brian Price. Swearing at him, blaming him for things beyond his control, etc. – you guys all know what I mean because at some point or another in the last two years you’ve emailed me or messaged me on Tumblr trying to figure out how to handle those exact same situations.

This got me thinking … if elite level coxswains are dealing with this, maybe it would help you guys out to hear from them and read about how they handled being put in that position. So, I reached out to Pete to get his insight and see what advice he had to offer.

Here’s part of the email I sent to give you a bit more insight into why I wanted to do this:

“Hey! So I’m wondering if I could possibly persuade you to help me with a project I’m working on. Jeremiah Brown, from Canada’s ’12 M8+, wrote a book on how he made the Olympic 8+ and asked me to check it out before it got sent over to the publishers. While reading it, I had the idea to contact some national team coxswains that have been through the rigors of Olympic training and get their thoughts on how they handled taking the abuse of their rowers when tensions were high.

Jerry mentioned how they treated Brian like a “whipping boy” when things weren’t going so great, which actually surprised me because I didn’t think that that would be something you’d have to deal with at that level. I think I just assumed that by the time you reach that point in your career you’re mature enough or have developed good enough coping mechanisms to not have to take your frustrations out on other people.

It was encouraging though at the same time because I get a lot of similar questions from younger or newer coxswains that read my blog and want to know how to handle the rowers who feel like the only way to blow off steam is to blame them for every little thing that goes wrong. I think it would be helpful/reassuring for them to hear that it’s not something that’s exclusive to just high school rowing – coxswains at every level experience it and have to figure out how to work through it while maintaining positive working relationships with their teammates.”

Since there’s a tendency to hear the same regurgitated or long-winded replies that lack any substance (am I right or am I right…), I tried to put together questions that I haven’t seen be asked before so that the answers would be fresh and hopefully relatable, regardless of whether you’re just starting out or midway through your collegiate career. I hope you find this helpful and enjoy reading through it!

When tensions in the crew were at their highest, how did the guys treat you? Was there ever a point where you were the target of their frustration? (Side question, when during the Olympic cycle was everyone on-edge the most? Was it during the selection period, in the lead-up to the Olympics…?)

“The most tense time was always mid-spring of the Olympic year. By that point everyone had invested a whole lot of themselves and it was becoming clear who would make it, who would not, and who was right on the cut line. The athletes on the line had it worst, since, perhaps oddly, their fate was mostly out of their hands. All they could do was try to stay cool, pull their asses off, and hope things broke their way. The top athletes were focused on getting faster and staying healthy. The “cuts” were looking forward to pair trials and going to the shore with their girlfriends after it was all over.

As for me, I was always treated as an integral part of the team. The only time I caught any heat from the guys was if I made a mistake, or if some random new guy just blew a gasket in a moment of frustration. If I made a mistake, I owned it, apologized and resolved never to do it again. The guys held me to the same standards that they held themselves. Obviously, they were not happy with any miscue, but I think they respected the fact that I gave it everything and did not make excuses when I came up short. In the other case, new guys who could not take the heat had short half-lives. Teti definitely selected for composure under pressure. The more someone got wound up, the more Mike would push his buttons. There was a dark humor to it, and those guys either figured out they were getting played, or they blew up.”

If there was ever a point where the rowers started directing their frustration towards you, was that something that you shut down right away or something you just brushed aside since you knew it was the frustration of training talking and not so much the rowers personal feelings coming out?

It was really situational. If I got called out for substandard performance, then I took responsibility for it. If it was someone blowing off steam, I usually made fun of them and reminded them to lighten up. That works well as long as you have their respect and your response does not hit too close to home. People have a chuckle and everyone gets back to business.

There were certain times, usually when tensions were already high, where I would be the go-between for the athletes and the coaches, delivering messages no one wanted to hear. In those times, no one was really happy with me. It was the least fun part of the process, but my role was to help us win, not to be buddies or blow sunshine.

For example, one day Mike wanted to do race pieces for the third day in a row. I knew the guys were already tapped out. Mike asked me if the crew was all jacked up for timed pieces and I told him, no, they were exhausted but would throw everything into the workout and then go home to crash. At first he was miffed, but he countered with, “If you guys break X time in the first piece, the workout is over.” We beat the time, and I think he said, “Let’s just do one more short piece flat out.” Then the workout was really over. We ended up doing less than half of the planned distance, but it worked out.

Being truthful and direct in those interactions is not only the right thing to do. Over time I learned it was also a competitive advantage, even if it meant telling a good friend something awful, like “No, I don’t think you have a path from here to make the team,” or “Athlete X is injured but won’t tell you.” They remember and appreciate that you leveled with them.

When a rower or the crew as a whole was having an off day what was your strategy, if you had one, for getting things back on track and getting the crew re-focused without getting an onslaught of criticism, emotions, etc. thrown at you? Did Teti ever get involved or were you expected to handle it on your own?

My teammates and I occasionally got what Bryan Volpenhein called “the shanks.” Sometimes the only cure was time. We just had to ride it out, and we relied on one another to help us recover. If someone had a really strong track record of winning, Teti would cut them some slack where they had time to rehab themselves. My role there was to help them get back on form as quickly and with as little drama as possible…unless I was the one with the shanks, which did happen once or twice.

If a whole crew was getting slaughtered, I would try to break things down into the smallest possible unit of achievable progress and then drive them toward that. It might be things like “let’s be first off line on the next piece,” or “no matter where we are, let’s neutralize the other crew’s move and then sell it to move on them.” Even if we still lost the piece, even a little win can spur some confidence. A couple athletes in the crew get fired up and that becomes contagious. It takes persistence to find something that lights a spark, but that strategy worked better than any of the others I tried.

Teti never missed a trick, and if a crew was having a bad day, he would give us some time to get it together. A big, common goal was to figure it out before Mike decided you needed his help. If things got that far, you were entering a world of pain.

How did you avoid having “the shanks” interfere with your coxing, particularly on days when everyone was having an off day and tensions were high all around? If there was an instance where it did interfere, did you handle it the same way as before (taking responsibility when someone called you out) or a different way?

As the cox, when you have the shanks, you have to do your best to minimize the impact on the crew, and get yourself back on track as quickly as possible. My version of the shanks was magically forgetting how to go straight. In Teti’s system, going straight was the coxswain’s job #1. It is difficult and you have to practice it. When the shanks happened I would go to as much “silent time” as the crew could handle, and focus my attention on getting my mechanics back. If we were doing pieces, I had drills for myself, namely, taking my hands completely off the ropes and putting them on the outsides of the gunwales. My aim was to get myself back together as quickly as I could, which meant not panicking.

If the whole crew is having a bad day, the cox is expected to lead the crew out of it, or at at a minimum, get them focused on some relevant aspect of rowing. If you can do that, you can mitigate the damage, and then you just take your lumps. It is not personal. It is what happens when you underperform. Accept that you had a crap outing, lick your wounds and put it behind you, then come back for the next row ready to go.

What’s your strategy/advice to keep tense situations from escalating to the point where the rowers go off on the easiest target (usually their coxswain) and/or for preventing it from happening in the first place? Does it really all go back to simple mutual respect for your teammates?

Respect and trust are such huge parts of coxing. If you don’t have those things with your crew, you are a sitting duck. But they must be earned over time. Working hard on coxing fundamentals and being the person who looks out for the well-being of your athletes goes a long way. By looking out, I mean helping them get faster. If the coach has identified flaws in their rowing, work with the athletes to fix them as quickly and calmly as possible. Calm athletes can make changes. Tense people cannot.

I don’t think it is possible to completely avoid getting hammered by the athletes every now and again. What is possible is to build that respect and trust so the rowers know they have their own work to do before coming after someone else, namely the cox.

What advice do you have for junior/collegiate coxswains who may be dealing with rowers who feel like the only way to blow off steam is to blame them for every little thing that goes wrong, keeping in mind that younger coxswains tend to have a harder time maintaining a poker face and not giving in to how the rowers’ treatment makes them feel? At what point do you feel it’s gone past being something they could/should handle on their own and instead needs to be brought to the coach’s attention?

Be honest with yourself, and take athletes’ comments seriously, but not to heart. The former is a behavior change any aspiring champion must embrace; the latter is hard, since emotions form a huge part of our initial reactions and they generally run hot.

When they challenge your coxing, come right back and ask: “What can I do better? How should I do it? Coach me and I will work my ass off to improve.” If you take criticism seriously, you train your athletes to give only serious criticism. If you are willing to be coached – which intrinsically means accepting that your coxing is not perfect – and can show that you can make improvements, too, you will get massive respect points. From first principles, racing is about going as fast as you possibly can. Winning is just a byproduct of that. Starting here, getting coached (even harshly) and making changes are simply parts of the process.

Going back to my first answer, there is a difference between the national team and youth/college programs. In our case, the coach ruthlessly weeded out temperaments that would be liabilities at Worlds and the Olympics. Most other programs do not have that luxury, since they need the butts in seats or the massive erg score that occasionally comes with an outsized ego. If something is bothering you with one of the athletes, then my suggestion is to address it one-on-one first, as above – find out what the beef is and see if you can make an improvement. If that does not work, ask a respected crewmate to help you work it out with the person. If it escalates to the coach, you have a major problem. One of you is likely gone, and unfortunately the cox usually loses out. Our job is to glue the team together and lead them. If we cannot do that, someone else will at least get a chance at it.

If there are any rowers and coaches reading this, let me point out that rowers improve faster than coxswains, especially early on. Think of how often second-year rowers make the varsity. I bet you know of several. Now think of some second-year coxswains who made the varsity. Probably not too many. The right answer to this is to coach your coxswains as rigorously as you coach your athletes. Don’t just rely on someone figuring it out on their own. It’s not complicated and pays dividends as the season progresses toward championship racing.

That last paragraph is really important and definitely something that I hope coaches take into consideration. It also reiterates the point I’ve been making for the last two years that you have to coach your coxswains and give them the tools to succeed just as you do with the rowers.

I hope you guys enjoyed that and as I said earlier, are able to taking something away from it that you can incorporate into how you work with your crews. If you’ve got any questions or a follow-up on something that was discussed, feel free to comment below or shoot me an email.

Pete, thanks again so much for your support and your help with this!

Image via // World Rowing

College Coxing How To Recruiting

How to recruit coxswains

By readyallrow August 26, 2014

It’s that time of year again when teams are looking to recruit new walk-on rowers and coxswains. Advertising rowing itself tends to be fairly easy but coxing? Well, not so much. The simplest way to explain how to approach advertising coxswains is that you kinda have to have a “live by the sword, die by the sword” mentality going into it – the type of flier you create and the way you describe the team and the roles you’re looking to fill is going to dictate the type of people that show up to the meeting and that can either be a great thing or a really bad thing.

Trust me, I love a humorous advertisement as much as the next person but with coxing I feel like there’s a fine line that you have to avoid crossing if you don’t want to attract the wrong type of people (you know who I mean). For example, don’t say this:

“Are you small? Do you like telling people what to do? Are you obstinate, arrogant, and ruthless? Join us and we’ll treat you like a god.”

We all joke about coxswains having Napoleon complexes but have you ever actually met a coxswain that acts like that? If you have then you know it’s not a good thing so why would you create fliers asking for that kind of person to join your team, even if you’re just trying to be witty and humorous?

Here’s a couple tips for attracting coxswains to your program (and keeping them there):

Don’t try to reel people in just because you win a lot of races or anticipate winning a lot this year.

Winning isn’t everything. I mean yea, it’s cool, yaaay medals, but hopefully you’ve got a lot more to draw people in than just “we won more races this year than last year”. If that was the only thing you could offer me as to why I should join or continue I’d probably say “pass” and join something else.

Treat them like an athlete rather than part of the furniture

A Redditor said this and I cannot stress it enough. You’re likely pointing out all the things the rowers will get out of this (i.e. getting in shape, receiving stellar coaching from Coach McAwesome, etc.) but what can the coxswains expect to get?

Advertise something that gets to the core of what coxing is (such as leadership training, for example) and note that they too will receive excellent one-on-one coaching from whoever on your team is most well-versed in all things coxing (if you don’t have someone, a) hello get or train someone and b) come on, we’ve talked about this). Things like opportunities to learn about coaching via weekly rides in the launch with your coach or something like that could also be enticing.

Basically you want to make sure the people interested in coxing feel like they’re going to given the same amount of attention as the rowers, in addition to being valued just as much as the rowers.

Say what a coxswain is without being cliche or dumb

Things like “loud”, “short”, “like telling people what to do”, “chief motivator” (yea, I actually saw that once…), etc. are pretty “blech”. Most of you are in college so your vocabulary should be a bit more expansive than that. Consider getting a coxswain’s input on what they feel the most important qualities are for someone who wants to try it out and go from there. You can definitely say that a coxswain is someone who is a leader or wants to develop better leadership skills but be prepared to detail what kind of leader they are and the expectations your team has for anyone considering undertaking that role.

Follow through with what you advertise

This is probably the most important thing you can do if you want to retain the people you get to come out this fall. At your first interest meeting, make sure you spend an equal amount of time talking to the prospective coxswains as you do the prospective rowers. If you’re going to advertise that coxswains are equally important members of the crew, make sure you stand by that right from the start.

Here’s an example of a flier I made last week when I was talking with someone who asked for feedback on one they were making to try and attract new coxswains. I’m not saying its perfect or what every poster has to look like but it’s an example of something you could do if you’re struggling to get people to consider trying coxing.

Remember, the key to a good flyer is to have just enough white space to keep it from looking too crowded but not so much that the page is practically empty. Keep everything concise and to the point (just like a coxswain would!) but make sure you get across the important details too. You also want to have something that’s visually appealing so that it’ll catch their eye and make them want to read the rest of what’s on the page, hence the text on the photo.

When it comes to posting them around campus or handing them out, consider putting them up in strategic places rather than randomly up on a board in the student center where they’ll just blend in with all the other club sport, “roommates wanted”, off-campus bookstore, and 2-for-1 beer crawl posters. For example, think of the majors that require the students to possess strong leadership qualities or that aim to enhance them (business, political science, etc.) and post some near that department’s office.

If you know of any leadership organizations on campus, email their president and see if you could make a quick presentation at the beginning of their next meeting. Let them know the type of student you’re looking for and why you think their members might also be interested in coxing. Make it mutually beneficial and invite them to give one at your first team meeting too. At the beginning of the year I remember always having team and club presidents pitch their activities at the start of class and the ones that I was always the most interested in were the ones that actually put effort into learning/knowing who their audience was.