Tag: qotd

Coxing Q&A

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Any tips for staying warm on the water, especially on chilly mornings and evenings?

Layers. Lots and lots of layers. Although if you’re coxing in a bow loader, good luck because you’re probably going to be cold/wet no matter what.

Get some hot hands – the ones for your hands AND the ones for your feet. My mom bought me some that are the shape of your whole foot and you just put them in the bottoms of your shoes. Wear Bean Boots AND thick wool socks under that. If you have Uggs and you won’t be going through mud or anything and it’s not raining, they work well too as long as it’s not too far below freezing. Throw some hot hands in under your toes and your feel will stay nice and toasty.

Get some UnderArmour cold gear leggings and layer a pair of either fleece lounge pants or regular sweatpants over them, then put your rain pants on over that. On top, I typically do a long sleeve spandex top (either regular or cold gear), a regular long sleeve shirt (although it depends on how cold it is; sometimes I forgo this layer), a hoodie or pullover, and then a regular outdoor jacket over that. Also, don’t forget gloves. I wear either fleece gloves or UnderArmour outdoor gloves. Ear wraps or beanies are also highly recommended.

If your team has survival suits, those are great to wear over all your clothes as an additional (albeit bulky) layer of warmth. I’m not a fan of wearing them when I’m coxing because they just feel so heavy and cumbersome but if the weather’s bad or cold enough, it’s just the smart thing to do.

Coxing Q&A Teammates & Coaches

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Ok, so we got a new coxswain. I’m in jr varsity (I’m a rower) and she moved here 2weeks ago. She just isn’t very good. Maybe she is nervous or isn’t used to this course but I have lightly hinted that maybe she start taking notes or go on the launch to maybe watch etc. but she hasn’t and she is super sweet but it’s really hard to have to cox a boat nears her. It’s like she is a novice. I don’t know how to politely tell her or the coaches without starting drama.

Hmm. What do the other coxswains think? Have you tried talking to the coxswain of your boat? I guarantee that if you, a rower, has noticed she’s not very good, the coxswains have DEFINITELY noticed it. I think that as long as you’re polite about it and not gossipy or rude, no one will look at it as starting drama. I would talk to the coxswains first and see what they say and suggest to them that they talk to her and fill her in before going to your coach. If you end up in a boat she’s in and her coxing effects your practice, then I might talk to your coach and explain what you’re thinking. No coach wants their practices to be a waste of time and if the coxswain is causing valuable time to be wasted, he/she will probably want to talk to her.

I’d try talking to her yourself too, maybe get to know her and see what her background in rowing is. How long has she coxed for, why’d she get into rowing, what was her old team like, etc. Take that information and use that to help convince her that maybe taking a step back and seeing how you guys do things would be helpful to her. She should want to get better and adapt to her new team’s way of doing things, so hopefully she’ll be receptive to your, your coach’s, and the other coxswain’s suggestions.

Coxing Novice Q&A Teammates & Coaches

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How do I get my boat to respect me?? I’m a novice coxswain on the B boat. I do all the workouts and I asked a few people for advice in what they want to hear etc but some still don’t respect me! I’m nice but firm when needed to be. I was a rower for 3 months in a a single and 2 months in an 8 and 4. I was good, they wanted me to go to varsity singles this year so I kinda get rowing better than most coxswains so I do what I wanted my coxswain to do but still no respect from half my boat!!

Hmm. I guess my question here is why your boat doesn’t respect you…

How old are you/the rowers?

Do you know them well (are you friends outside of crew or did you just recently meet them)?

Do the rowers actually CARE about crew/do they know that YOU care?

Have you done something, knowingly or unknowingly, that might have pissed them off or given them the wrong impression about you?

When you’re on the water, do you know what you’re doing or are you constantly starting and stopping (to fix steering, have someone explain the workout, etc.)?

What is different about the people who DO respect you vs. the people who don’t?

Gaining the respect of your crew can be hard. It’s more about trust than anything else. The rowers who want to be there recognize that and will usually make an effort to get to know their coxswain if they don’t already know them. Doing the workouts with them is a good start and the fact that you have rowed before will be really helpful to you.

If you’re still having problems with those few people, I’d make a concerted effort to get to know them. Talk to them when you’re not on the water, offer to give them a ride home, etc. Maybe if they get to know you, they’ll stop being assholes. If something unpleasant happens on the water, leave it on the water. Don’t bring drama into the boat in the first place but leave whatever drama happened on the water out on the water. Be the mature one and shut that down immediately.

Before you start winter training (or if you’ve already started, after you get back from Christmas break), sit down with your boat and have a “goal setting session”. Take it upon yourself to do this. Ask them what their goals are for the winter and what their goals are for the spring. Write them down and revisit them throughout the winter, at the beginning of spring, and at the end of the spring season. Remind them what your goals are and that in order to accomplish them, you have to work as a team, which requires mutual respect amongst everyone in the boat.

If none of these things work, I’d take them aside individually and figure out what the problem is. Tell them that you’ve noticed that things are weird between you guys and you don’t want it to effect the boat while you’re training over the winter and especially once the spring season starts. Ask if there’s something specific that you’ve done to offend them or give them the wrong impression. If they’re being an ass just to be an ass though, that’s a problem you should talk to your team captains/coach about. Hopefully they recognize your efforts in working out with them, as well as your rowing knowledge, and can give you a little more firsthand insight than I can.

Coxing High School Q&A Racing

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Hi, I’m 14 and I’m from England. I’m a cox (obviously) and I often cox the years above, and today we had a head-race, and its pretty likely at we’re going to get disqualified, and I feel terrible. It will all be my fault and all the coaches will hate me as will the crew and I’m just terrified and I’ve been crying for the last hour and I don’t know what to do…

Why do you think you’re going to get DQ’ed? What happened?

They’re not going to hate you. If they hate you over something like getting DQ’ed from a race, you need to join a different team. They might be annoyed but that’s it. Talk to your coaches and rowers and explain what happened. Explain why you did what you did. If you had a reason for doing something, even if it got you DQ’ed, that’s a lot better than NOT having a reason … like, you hit a bridge pier because you got squeezed out of your line by passing crews and misjudged the distance between your oars and the pier vs. you hit a bridge pier just because you weren’t paying attention.

Don’t be scared and definitely don’t cry. If you’re allowed, go down to regatta headquarters and see if there’s an official you can talk to who can explain why you were or might be DQ’ed or what you did wrong. Get as much information as you can and then study it. Figure out what you could have done differently compared to what you did, that way you know in the future what to do if a similar situation arises. The race has happened, and whether is was good or bad, the only thing you can do now is learn from it.

FOLLOW UP
Basically as part of the course there’s an ait (I don’t know if you have that in America but its like an island) and you have to go to the right of it and you cant overtake in it. For quite a while we had been gaining on this crew, and by the time we got to the ait we were pretty much level with them. My cox box was broken so I was shouting and passing on messages through bow (it was a four) and they were doing some sort of motivational shouting like ‘push cmon!’ so we were starting to pull ahead and this Marshall was like ‘your not allowed to overtake, move towards the bank!’ so I did, but I think according to the rules We can still get disqualified.

That sucks that your cox box was broken. Was it broken before you went out or did it happen once you were on the water? When something like that happens, you have to adjust your whole strategy. Were you in a bowloader? It’s fine to use your bowman to pass on things like power 10s, etc. but other than that no one should be talking. Even though it’s hard for them to hear you, they have to be quiet and not try and cox themselves. More than anything else, it’s a safety issue.

The situation you were in is actually pretty common. You pull up to a crew and right when you want to pass them, you hit the “no pass zone”. If that happens, the only thing you can do is tell your crew to back off. They’re going to think you’re insane but you have to explain to them that you’re entering a no pass zone and you caught the crew in front of you too quickly. They need to power down so that you stay either RIGHT behind them or RIGHT beside them. You have to have PERFECT steering to maintain that distance between your two boats. As SOON as you exit that no pass zone, you GO. Power back up to 110% and take a 20 to walk away.

It doesn’t sound like you did anything that explicitly broke the rules. The marshal was just doing his job, so don’t take it too personally if he yelled at you when he told you to move. He’s gotta make sure you hear him, which is why he probably yelled. At most, I would think you might get a penalty, but I don’t see any reason why you’d be disqualified. If you just sat even with them, I don’t think that’s a violation of the rules because technically you didn’t pass them. I would talk with your coaches and see what they say, but it sounds like you did what you were told to do by the marshals, so you should be fine.

FOLLOW UP
We didn’t get disqualified, we won our category!

Congrats!

Coxing Q&A Racing

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Interesting question: How often do you think a cox should talk during a race? I feel really awkward and useless if I stop talking for more than a few seconds, and when I rowed our cox would talk almost constantly during races. However, at a regatta briefing the other day the OU Captain of Coxes implied that coxes should only be talking every few strokes. I guess it depends on the standard and nature of the crew, but what do you think?

My personal opinion (and how I was taught) is that the coxswain should always be talking unless they’ve told their crew that they’re going to stop talking for a period of time. Maybe that’s just an American thing but I don’t feel like there’s ever any point when you shouldn’t be talking during a race. When I’ve talked about this in the past with some of my crews they say that even if they zone out on what the coxswain is specifically saying, they’re still listening … that voice is what keeps them IN the boat and not looking around at everything that’s going on or whatever else.

I’ve heard coaches tell their coxswains during head races that if everything is going fine there’s no reason for them to talk all the time. To me though, on the flip side of that, it seems like they’re saying that if everything is going to hell the coxswain should be talking constantly. If that’s how your team does things and your rowers learn that style of coxing, how are they supposed to differentiate between when things are going well and when things are going horribly wrong? I don’t know if that makes sense, but that’s how I picture it in my head.

During practice pieces for Head of the Charles, right after the Weeks turn I’d have my crew take a silent five just to regroup, refocus, and get ready for the second half of the race. I wouldn’t count or talk … those five strokes were theirs to do what they needed to do. It always worked out well because after Anderson we were always much stronger when we did those silent five strokes. We did it enough during practice that we didn’t have to do it during a race and I kept talking right through the point where we normally do it. In race situations, I just feel like rowers need that constant bug in their ear reminding them of what they need to do. If they don’t or they don’t like coxswains that talk all the time, let me introduce you to the coxless 4, the 2x, the 2-, and the 1x. Take your picks and enjoy being stuck in your own head for 2-6k.

I agree with you in that I really think it depends on what kind of crew you have. I don’t think coaches should ever tell coxswains how to cox or what to say or how often to say it because the likelihood that they were a coxswain is slim. More than anything else, I think it’s a style of coxing that is specific to each individual. Some coxswains might be OK with not talking and others are chatterboxes. As long as those who talk all the time are saying useful things and not just blabbering away, I don’t see a problem with it. I’d talk to your crew too and see what their input is … after all, they’re the ones you’re talking to!

Coxing Novice Q&A Training & Nutrition

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So I’m a novice coxswain and I’m really not athletic. The other coxswains told me that during winter training we do everything the rowers do but because I haven’t been erging and working out with the team, I’m scared I won’t be able to keep up with them. What should I do?

One of the benefits of being a coxswain is that you don’t necessarily have to have the same amount of athletic prowess as the rowers. Some coxswains are extremely athletic and participate in other sports besides crew (I did) and some aren’t. It’s really not a big deal. No one, not even your coach, expects you to be going as hard at the workouts as the rowers are, so don’t ever feel like you’re “behind” or not as good as the rowers.

If you haven’t been erging or working out with them, it’s fine. Don’t try and match the level that they’re at but still put some effort into whatever you’re doing. Do things at your pace. If you can’t erg below a 2:30 split without dying, then don’t! If your steady state pace is a 2:40, then row at a 2:40. If you’re doing calisthenics and core workouts, PUSH YOURSELF. These exercises are great because there’s no weights involved and you’re just using your body – everyone can do them.

Related: My coach makes coxswains do winter workouts and 2k’s with rowers. Do you think that’s fair? We don’t get a break with the workout, at all. We have to do the same exact thing as rowers.

While getting in shape and physically fit is a great motivator for working out with the team, your coaches are probably watching to see how well you interact and can keep the team motivated when you’re doing the same workouts as them. You could be the most miserable person in the room but you’re the coxswain…you’ve got to put on a happy face and find what it takes to keep everyone else going. They also want to see your leadership skills at work…can you get everyone started and lead them through the workouts or do you slink back and all hell break loose?

Don’t be nervous. Keep an open mind and go into it with a positive attitude. Don’t feel defeated before you even start…remember, your attitude at the beginning of a task determines how successful you are at completing it.

Q&A Training & Nutrition

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Best athlete diet tips? Not like losing weight but like eating healthy because I’m having a hard time doing it and getting my mom to buy that type of food and stuff.

Talk to your mom. Explain to her that you’re an athlete, which hopefully she already knows, and because of that you need to be eating healthier foods. The amount of exercise you’re getting through practice, in addition to regular daily living, puts a ton of stress on your body. The only way your body can deal with that kind of stress if by ingesting foods that will help repair the damage done through exercise as well as continuing to fuel it properly so it’s got enough energy to get you through your activities. Ask to go shopping with her so you can pick out the foods you want. Educate yourself on what foods would be good to get, that way when she asked “why do you need that” you can give her a REAL answer, instead of “I donno, it looks good”. If the costs are an issue, offer to contribute $20 or $30 towards your part of the groceries. Do what you have to do to make her understand that this is important to you and you want her support in eating a healthier diet.

Eating healthy in general…

First and foremost, don’t skip breakfast. I know it’s tempting sometimes but don’t do it.

Ideally, you should try and aim for 5-6 meals a day. Try and eat a good assortment of foods throughout the day so that there’s never any point where you’re like “I’m starvinggg”.

If you get a craving for a Reeses, eat the Reeses. Don’t deprive yourself but know when to cut yourself off.

Eat a small snack before your practice(s), especially if they’re in the morning, so that you can kick start your system. After practice, have a good breakfast/lunch/dinner to replenish your body.

Remember, you are what you eat, literally. What you eat becomes your organs, skin, muscles, etc. As an athlete, think of what you want your body to be made of. What will give it the necessary nutrients it needs to allow your performance to be at it’s optimum level?

To save time, I took a screenshot of a mock training/nutrition program I had to make over the summer. This was made with collegiate athletes in mind who are training over the summer for competition, but for the purpose of sharing appropriate foods to be eating, this does the trick. Hopefully it’ll give you a good idea of some healthy foods to eat.

http://farm9.staticflickr.com/8064/8240293104_cf5e71c4b6_b.jpg

Bottom line is, if it’s an important to you, you’ll figure out at way to make it happen. If it’s not, you’ll find excuses. Don’t let your mom be an excuse. Have a (mature) conversation with her and help her to see where you’re coming from and why this is important to you.

High School Q&A Teammates & Coaches

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I row with my school (secondary school in England – so high school) and we share a boathouse/coaches with a boys school. One of my coaches is really jokey, he constantly teases us about the boys we know, he pokes fun at us, he has nicknames for us, and although I like that I never feel that I can ask him anything, if I’m unsure over something I don’t feel like I can ask anything. How can I get better at communicating with him? There is also another coach who is relatively new coaching our squad. I’ll do something right for 3/4 of a session, and then for one second I’ll mess up, and i’ll be aware that I did it wrong, but he’s straight on to me telling me how wrong it is. I’m not sure if I’m over-reacting but it really annoys me that he treats me as a complete idiot who doesn’t seem to know how to do anything, how can I change/resolve this? Thank you.

Hmm. It seems you like you have a good relationship with him … why do you feel like you can’t talk with him? Is it because he’s TOO friendly (I don’t mean that in a bad way…) and just doesn’t give off the impression that he can be serious? If you don’t feel like you can talk to him, is there at least another coach you’re able to talk to? It’s OK to have different coaches for different things … if he’s the coach that makes you laugh on a shitty day but there’s another coach that you go to when you have something serious to talk about, there’s nothing wrong with that. Different people are meant for different things and there’s nothing wrong with that. If you don’t have the option of going to another coach, I’d ask him if you can talk privately either before or after practice one day and then go from there. Maybe he’s easier to talk to when there aren’t a ton of other people around. I would first think about WHY you don’t feel like you can ask him anything and then go from there.

As for the second part of your question, when your coach points out that you did something wrong, is he an ass about it or is he constructive about it? Regardless of how he does it, if it bothers you, again, I’d ask to talk to him for a minute before or after practice and explain that most of the time you realize you’ve done something wrong and aim to fix it on the next stroke but it feels like he jumps on you right away for it which throws you off. Explain that you appreciate the attention to detail but it’s more helpful to you if he points something out if he notices it as a continual problem vs. a one time thing (i.e. you’re timing is consistently off vs. off for one stroke).

Make sure he’s aware of why it bothers you but also get his side of things – why does he coach you the way he does? Has he somehow gotten the impression that you DON’T listen to him or DON’T follow his instructions? I’ve had coaches and teachers do this to me before and it really annoys the shit out of me so I completely understand where you’re coming from. Does he do this with other rowers too or just you? If he does it with other people it could just be that that is his style/personality and it might be something that you have to get used to but if it’s directed only towards you, that might warrant a conversation. Either way, talking to him about it couldn’t hurt.

Coxing Q&A

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Have you ever used a head-mounted camera to film an outing or a race? Any recommendations? I’m thinking of getting a DogCam Bullet HD for Christmas, I’m likely to be coxing both Tideway heads next year plus other internal racing, thinking it would be a fun thing to have.

I personally haven’t used them but two coxswains I coached this past spring used cameras to record their races and it worked out great. One used a Go-Pro with the head strap mount and the other used sunglasses that had a camera and microphone built in, similar to these. The video quality of both was very good, as was the sound. I don’t know too much about what’s out there because I’ve never really researched it, but I’ve always heard really great things about Go-Pros. I definitely think it’d be a helpful tool to have (not only for yourself but for your coaches and rowers too) so if you can get one, go for it!

Ergs Novice Q&A Training & Nutrition

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Hi there! I just wanna start off by saying I really enjoy your blog! I started rowing in June, and was in an eight this fall. The season is now over and I really wanna continue in the spring, but the coach I was with said I should erg and train in the winter for the spring. I have been on the erg once, and my split wasn’t very good. Around 2:19.0/500m. I was wondering what I should do to improve and how often I should erg? Thanks!

Your coach is right – to be prepared for the spring season, winter training is a necessity. Strength training and core exercises are two things that you definitely want to make a part of your routine. If you have the time and access to the appropriate equipment/facilities, adding in some kind of cross training will help your endurance and get you in (better) shape. Running, biking, or swimming are all great options. You can get your cardio in as part of your warmup on the days you’re not cross training. Those are the days when you can do some erging.

Strength training and doing core exercises consistently will help build muscle, which in turn will help you generate more power when you erg, leading to lower splits. When you erg, you shouldn’t be going for any kind of PRs…you just want to focus on getting the technique right and building up your endurance. As you get stronger, the splits will fall. Don’t force anything.

If you have trouble deciding what to do when you erg, check out Concept 2’s website. They have three different workouts posted daily depending on how long you want your erg session to be. You can also sign up for their daily emails to get the workouts sent to you in the mornings. When you’re just warming up on the erg, keep it short – no longer than 15 minutes or so. A good warmup to do that also works on your technique is the pick drill (arms, arms + bodies, 1/2 slide, full slide). Do each for 20 strokes, then switch. Take your time with this and don’t rush through it. Focus on really nailing each part of the stroke and then connecting all of it when you get to full slide. Once you’ve done that, row at a steady pressure for the last 10 minutes or so at around 18-20 strokes per minute. Work on slide control and keeping the recovery controlled while at the same time getting a good strong press with the feet on the drive. Aim for a split and try and maintain that. Every week or so, shoot for a lower split (by 2-3 seconds) than the one you went for the previous week. Every week or two, test yourself. Do a 2k and record your times and splits. See what the difference are between the times. You’ll start to notice consistent changes as you progress through your training.

Here’s an example of what a winter schedule might look like:

Monday: Erg warmup + strength training (3 sets of high weight, low rep exercises)
Tuesday: Cross training + core (3-5 sets of 10-12 exercises with at least 15 reps each)
Wednesday: Medium – long erg session (45-70 minutes)
Thursday: Erg warmup + strength training
Friday: Cross training + core
Saturday: Long run/bike/swim (80 minutes)

Some things to remember:

Give yourself time to rest. When you exercise, you produce small micro-tears in the muscle. In order for you to get stronger, the muscles need time to adapt to the stress and repair. If they don’t have that time, you’re risking serious injury.

STRETCH. After your erg warmups or a quick lap around the track spend at least five to seven minutes stretching. Your muscles are more flexible when they’re warm vs. when they’re cold, so stretching is key. Not stretching can also lead to injuries such as pulled or torn muscles/tendons/ligaments. ALWAYS STRETCH BEFORE AND AFTER YOUR WORKOUT. If you have a foam roller, use that at the end of your workouts.

Maintain a proper diet. Your body needs proper and adequate fuel in order to give you the necessary energy you’ll need to train effectively. Make sure you’re eating well balanced meals and not skipping any of them. Have a small snack before you workout and another one after.

Get some sleep. When you sleep is when your body repairs itself…if you’re pulling all nighters or just not sleeping for as many hours as you should be, your training will suffer because you’ll be lacking in energy.

Find a time that works for you to go to the gym and make that a daily part of your routine. Don’t blow it off. Manage your time properly around school, work, family, friends, etc. so that you can spend at least an hour every day training. Remember your goals and why you’re doing this. Making training a non-negotiable part of your routine will not only show your coaches how dedicated you are but it’ll also subtly reinforce in your own mind how and why this is important to you.