Tag: race skills

The Language of the First 500

Coxing Drills Racing Rowing Technique

The Language of the First 500

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
Race skills: All about Power 10s

Coxing Racing Rowing

Race skills: All about Power 10s

As I’ve been talking to coxswains and listening to recordings I’ve been thinking that it’d be worthwhile to explain power tens in a bit more depth so you have a better idea of what they are, what they aren’t, what their purpose is, etc. Having this understanding will, hopefully, make them a more efficient part of your race plan/strategy as we head towards the peak of racing season.

Related: When do you call power 10s, both on the erg and the water? Would it be like when you see a girl’s split dropping and staying down on a 2k or during a race if you’re close and want to pass another boat? Or could it be any time just for a burst of energy? I don’t really know the strategy, I just know at some point I’ll have to sound like I know what I’m doing and call a few.

What power 10s are

Power 10s are strategic bursts that you take during a race. 99.8% of the time they should be called for something if you want to achieve maximum effectiveness. Giving each one a purpose gives the rowers something to latch on to, for lack of a better term, whereas just calling a plain “power 10” isn’t likely to make them do anything different than they were before.

Power 10s are also one of (if not the) biggest misnomers in the sport of rowing. We call things “power 10s” even when they’re not strictly about power because there aren’t really any other words for them. I’ll also call them “bursts” if I’m taking a 5 or something short and sweet like that. I’ve actually been trying to get away from calling them “power” 10s and instead just say “gimme 10 for…”, “let’s take 5 for…”, “get ready for our 20 at 750m…”, etc. The reasoning for that is because when I take a 5 or 10 for leg drive (i.e. power) I don’t want the word “power” to be diluted because I use it for every other move/burst I take even when they have nothing to do with power.

What power 10s aren’t

Power 10s are not something you should just randomly call during a race because you think that’s what you’re supposed to do because you’ve heard other people do it. You’re less likely to get a response from your crew in terms of power, effort, etc. if you just yell “power 10” and start counting.

Does a power 10 have to be 10 strokes?

No. Obviously if you say “power 10” then you should call 10 strokes but you can do other variations too, like 5, 15, or 20. If you call anything more than ten strokes, make sure you’re separating them into chunks of ten rather than counting the whole thing sequentially – i.e. a 20 would be two sets of 10, counted out “…8, 9, 10, 1, 2, 3…” rather than “…8, 9, 10, 11, 12, 13…”.

Similarly, a 15 (also known as a “5 and 10”) would be counted out as five strokes followed by ten strokes. Usually if I call something like this I’ll actually count the five strokes down as a way to build into the ten strokes, which I’ll count up like normal – i.e. “…3, 2, 1, 1, 2, 3…”.

Do all of those have the same purpose/mean the same thing?

No. This is how I usually (not always but ~90% of the time) treat each burst:

5-stroke burst

I tend to call a 5-stroke burst for things related to technique (i.e. sharpening up the catches, holding the blades in through the finish, smooth/even power on the drive, body swing/length at both ends), posture (i.e. supporting the bodies, staying tall, relaxed upper body, eliminating the tension), internal focus (i.e. rowing our race, establishing/re-establishing the rhythm, individual responsibilities), or other miscellaneous things like breathing, commitment, legs, etc.

10-stroke burst

I call 10s when I want to take seats (no more than two, maybe three) or walk on another crew.

15-stroke burst

15s are the overlooked middle child of power bursts. I don’t call them very often but when I do it’s because I’m trying to kill two birds with one stone. Like I mentioned before, I almost always count the five strokes first (5, 4, 3, 2, 1) followed by the ten (1, 2, 3…) because I like the “prep/build” period that those five strokes give you.

The only time where I would do the opposite is coming into the sprint where you would typically build for a few strokes coming into it anyways. In that case I’d count the ten first followed by the five, which would act as the “five to build” where you’d be bringing the rate up.

20-stroke burst

20s are strictly for making big moves on another crew or walking on/through the field. These should be used sparingly during a sprint race (once is sufficient, twice is enough, three is too many) but you can usually get away with maybe three or so during your average-length head race.

How do you count out each one?

This is mostly a personal preference thing with some input from the rowers on what they like best. This is what I was taught and also what makes the most sense to me so it’s what I do and teach. During a normal 10 or 20 during a race, I count up (1, 2, 3…). If I’m building into the sprint or prepping them for a big move/shift, I count down (5, 4, 3…). If I’m counting down the last [however many strokes] to the finish line I count down (10, 9, 8…). If I’m calling something “in two” I count up (1, 2…). Occasionally I’ll say “in two … in one…” but normally if I’m not just saying “on this one” I count up.

Related: Hi! In a race, when you call a power 10, do you call it two strokes ahead (Power 10 in two, that’s one, two,) or do you just call it?

How do you call each one?

Again, this is mostly a personal preference thing but this is how I try to call them in race situations. During practice you can be a bit more lax if you want unless you’re doing a piece or something simulating your race, in which case you’d want to call them like you do during a race. This helps familiarize the crew with how you do things so there are no surprises on race day.

5-stroke burst

“Aaron, blade in right at the front end, direct to the water. Let’s take 5 to sharpen ’em up together, ready, nowSharp, send … sharp, send … sharp, yea Aaron … together … sharp, yea there we go! Grab the water and send…”

10-stroke burst

“Alright, two seats down on UVA, I got Adrienne on their 3-seat. Let’s take ten to get even, get it on the legs and through the water … on this one. Power through, power through YEA TIGERS, 3 walking, 4 1 seat down, 5 here we go, jump send, jump half a seat, 8 reel ’em in, 9 big legs, 10 EVEN! Sitting coxswain-to-coxswain, stay solid with the legs and move now…”

15-stroke burst

“Coming up to the bridge, 400m to go, let’s sit up, take a deep breath, and get ready to take 15 into our sprint – first 10 for commitment on the legs, last 5 to build the rate up – ready to go in 3, in 2, in one, COMMITTTTTT … 1 together, 2 drive it down, 3 send it out, 4 send it out, legs keep the length, legs BOWBALL, legs push ’em back, 8 ready to build 9 we move together, 10 here we go, NOW on the legs, together 34.5, together 35, punish them 36, last 250 breathe … go now!”

20-stroke burst

“Sitting in second, 8 seats up on Cal, 3 seats down on Stanford coming into the third 500. Let’s get our minds ready for the 1000, shift that focus internal and get ready to move. We’re taking seats – no mercy. Ready to go in 3 … in 2 … in 1, get on it and ATTACK! Gimme that bow ball, 2 yea Tigers, 3 chaaa, 4 chaaa, jump send ’em back, jump send ’em back, 7 BOWBALLLLL, 8 finish them, ready to move we’re one seat down, up 2 to get even, HERE WE GO NOW, send it out, 2 walking, 3 YEA, 4 half a seat, get it yea, EVEN yea, stay on it send, leeegs send it, 9 half a seat up, 10 YEA TIGERS! One seat of open on Cal, got the stroke of Stanford. Sharp with the catches, our bow ball stays in front. Stride it out to base … on this one, length and power, length and power…”

Where and how often should you call for a burst?

Read the post linked at the beginning on where to call them (there’s a bit of strategy definition in there too) and the post linked below for some thoughts on frequency. If you twisted my arm and made me give you a number of how many bursts you should take over the course of 2000m, my gut reaction would be to say a max eight. That includes one 20 (your “big” move), two or three 10s, a couple of focus 5s, and whatever build you do into your sprint (if you do one).

Related: So I have a question. My rowers are asking me to take power 10s basically every 20 ish strokes. It seems excessive to me but I feel like I should follow their request. What do you think? Thanks!

For 1500m, I’d say six total (one 20, a couple 10s, and maybe one or two 5s) would be sufficient. You don’t want to burn your crew out by calling ten after ten after ten and you most especially do NOT want to that coxswain that counts every single stroke of the entire race.

The bottom line is to call and use these bursts responsibly. Rowers, don’t be afraid to talk to your coxswain too if you have concerns over their use of them since feedback on stuff like this is much appreciated.

Image via // @ryanjnicholsonphoto
What happens at a coaches & coxswains meeting?

Coxing Novice Racing

What happens at a coaches & coxswains meeting?

Coaches and coxswains meetings are held at every regatta, typically first thing in the morning but occasionally in the afternoon/evening the day before racing begins (I’ve been to ones as early as 6am and as late as 6pm). They are a necessary part of any regatta and are where the regatta officials provide information to the coaches and coxswains on regatta rules, procedures, course details, schedule issues, etc.

It is imperative that you go to these. Yes it sucks having to get up really early in the morning to go to a 15-20 minute long meeting, especially when you or your team doesn’t race until later in the morning or afternoon, but the information that you’re given helps make the regatta run quicker and smoother for everyone. Even if you’ve been to the regatta three times already and know what’s said in the meeting backwards and forwards, I still encourage you to go. This year might be the year that the regatta officials say something different and you might not know until it’s potentially too late.

If there are any coaches reading this, I encourage you to not go in place of your coxswains. You should go with them to avoid having to repeat all the information later on. Having coaches go for the coxswains also presents the problem of the coach selectively choosing what to tell the coxswains later on, which can cause confusion and unnecessary stress, penalties, etc.

When going to early-morning meetings that happen well before the rest of the team needs to arrive, have just the coxswains and coaches go either on the bus (which, believe it or not, CAN go back to the hotel to get the rest of the team) or with one of parents. Afterwards, walk around the race site, go down to the docks (if you’re able to), walk up to the start line if possible, etc. and visualize what was discussed during the meeting. As much as you might want to, don’t just plop down into a cocoon of blankets and pillows in the tent until everyone shows up. That’s the fastest way to forget everything the regatta officials said.

Below you’ll find a very, very annotated outline of (almost) everything that happens during these meetings.

Roll call

At large regattas and sometimes smaller ones, the officials will start off by doing a roll call of the teams. Just like taking roll during class, all you have to do is say “here”. At the regattas I’ve been to that have done this, attending the meeting was required and if you were not present when your team name was called you were assessed some kind of team points-related penalty.

Introduction of the referees

These include the dock master, starting line marshal, finish line marshal, course referees, and regatta director/head official. (Note, at some regattas, certain officials may take on two roles, i.e the starting line marshal is also the course referee, etc.)

Dock marshal

In charge of getting crews on and off the dock. They will call you down to the dock and direct you where to launch from and as you come in, where to dock. You must follow their instructions and go to the space they direct you to. They’ll also typically check to ensure that you have your bow numbers. Sometimes they’ve got extras on hand if you don’t have yours but don’t assume that they do.

The dock masters are also the first in line to make sure the regatta is running on time. If crews are taking too long on the dock, they will push you along and tell you to hurry up. Budget for 90 seconds on the dock and no longer. A great way to put your team in a favorable position with regatta directors is to not piss off the dock masters. If they sound gruff or agitated, don’t assume that you’ve done something wrong and/or get angry or talk back to them. They’re on a tight schedule so get your crew moving as quickly as possible so that other crews don’t need to wait on you.

Starting line marshal(s)

There is at least one and sometimes up to three marshals in the starting area. The first one you’ll probably encounter is the one telling you where to go as you approach the line. They’ll usually say something like “Marietta, pull it up behind the platform and proceed to (whichever side of the platform your lane is on).” Make sure you raise your hand to indicate you heard their instructions.

Once the previous race has gone off and the platform is clear, the second marshal, who is usually standing up on top of the platform will call you in, typically by lane number, and tell you how much time there is to the start. “Marietta, Saratoga, and Grosse Ile, pull it up and enter your lanes in order of bow number. 6 minutes to start.” This marshal is also the one who will call the start by saying “Attention, go!”.

The third marshal is lined up parallel to the platform and looks straight across the bow balls of each crew. They’re in charge of aligning the crews and getting everyone even. In the event that you aren’t on a starting platform that has a marshal on it, the marshal who is doing the aligning will also be the one who calls the start.

Finish line marshal

The finish line marshal is usually on land or way off to the side of the finish line. As the crews cross they’ll usually blow air horn or drop a flag so you’ll know that you’re done.

Course referees

Course referees follow the race down behind the crews in a launch and are responsible for making sure nothing goes awry during the race. They’ll have two flags with them that they’ll use to communicate with the crews, typically to tell coxswains to move back into their lanes if they start to drift over. If a collision happens or something breaks, they’ll be responsible for stopping the race and restarting it, if necessary.

Regatta director/head official

Sometimes these are the same person, sometimes they’re not. The head official, in my experience, is who handles protests, announcing the races, and/or any other overarching issues with the regatta. If you have any questions that arise after the meeting, go to regatta headquarters and find this person.

Official regatta time

This may not be the same time you have on your watch or phone, so you’ll need to adjust whatever time keeping device you plan on using to match what the officials say. If their official time is five minutes faster than what you have and you don’t account for that, that could be a big problem for you when you get to the start and find that your race is already locked on to the platforms. I don’t think it’s even possible to change the time on phones so having an analog watch that you use for crew is a great thing to keep on you or attached to your cox box. Having a different time than the officials is not an excuse for being late to the dock or starting line.

Launching requirements

Requirements typically include having your oars already down by the dock (or having someone carry them alongside you as you walk down), having heel ties on your foot stretchers (this should be done before you travel), and having the correct bow number.

Time between first call and getting to the starting line

The announcers will make a first call, second call, and third call “x” number of minutes before the start of your race, usually somewhere between 45 and 30 minutes. You should know when your first call is and plan to have hands on a few minutes before that.

There’s a science to working the call system. You don’t want to be the first one out, get to the start really quickly, and then have to wait around for your race. You also don’t want to be the last crew out and get stuck between other boats that are in the races after you who are going out on their first call because then you get frantic about getting to the line in time. You also want to pay attention to the weather. If it’s really hot, sunny, humid, cold, snowing, windy, raining, or any other kind of inclement weather, don’t go out any earlier than you have to. If the weather is going to make getting to the start take longer, plan for that. If it’s a nice day but really hot out, try to go out as close to the end of the second call as you can so you can avoid the sun draining everyone’s energy.

At the meeting, the officials will give you an indication of how long it takes to row up to the start under normal circumstances. It’s usually somewhere in the range of 15-20 minutes depending on the warm up you do, if you have to stop for a race coming down, etc. Make sure you plan for this when you determine how early you need to get hands on and launch.

Centers

The centers are how often a race goes off the line. Usually they’re something around 12-15 minutes, give or take.

Directions to the starting line and back to the dock

Some courses are set up funny and it’s not that obvious how to get to the start or back to the docks after you finish. The officials will have a map out and will indicate which way you need to go to get from A to B. Pay attention to this because not following these directions can result in you going against the traffic pattern, which could lead to collisions and/or penalties.

Traffic patterns

There is at least one main traffic pattern you must follow and sometimes two.

On the way to the start and back to the docks after you finish

99.999% of the time it’s the same standard traffic pattern that we follow every day we’re out. If it’s different, they’ll tell you.

In the starting area

If there’s a large starting area that you can practice starts and stuff in, they’ll typically have  you row  around in a counter-clockwise circle. If you’re not planning on doing starts, make sure you know where to sit so you’re not in anyone’s way.

Course hazards

Low water levels, debris, rocks, trees hanging out from shore, or my personal favorite, seaweed…all are things they’ll tell you to be aware of and how to avoid them. (Shout out to Stony Creek, MI and the f-ing seaweed that delayed nearly every race I was in at Midwests my freshman and sophomore year … and the officials who forgot to tell us about it.)

Buoys

Where they are on the course (500, 1000, 1500, 2000m, etc.), if the course has buoyed lanes, and if the last 250-300m has different colored buoys than the rest of the course. (Usually they’ll be red whereas the rest of the course buoys are white.)

Hot seating

Sometimes hot seating isn’t allowed but if it is, one of two things will happen. The rower that is going out of your boat and into another will need to hop out as soon as you get on the dock, so you’ll need to have another rower come down to take their place when you carry it up or you’ll have to dock in a different area (in my experience, usually a beach area that is 100m or so up from the dock), which is where the crew the rower is joining will launch from. If YOU are the one hot seating (been there, done that) have another coxswain meet you and take the boat up (or have your coach do it). The rowers cannot cox themselves up. The procedures can be confusing so make sure you pay attention and know ahead of time whether or not you’ll be hot seating.

Stake boats vs. floating starts

Most likely you’ll know this a few days ahead of time but sometimes the officials decide to forgo one for the other, for whatever reason. Typically they go from a stake boat start to a floating start, not the other way around, usually because of weather.

How you’ll be called to the start

The marshals will say “10 minutes to start, 7 minutes to start, 5 minutes to start, 2 minutes to start…” so you’ll always know how much time there is. Depending on the course you may or may not be allowed to do practice starts on the course while other crews are getting locked on. Make sure you know whether or not this is allowed. The officials will usually call you in my lane number if you’re on stake boats. If you’re doing a floating start they’ll line the crews up about 100ish meters above the starting line and bring you down together.

The alignment process

This will depend on whether or not you’re starting from a stake boat or doing a floating start. If you’re doing a stake boat start they’ll have you row it up, back it in, and get your point. You won’t need to do anything to align the boats; the official in charge of that will talk directly to the person holding on to your stern. If you’re doing a floating start however, they’ll talk to you and have you row it up (with bow pair) to match the other crews.

Floating starts are frustrating because they’re never totally accurate. Do your part and make sure your bow pair is rowing lightly so that they don’t pull you ahead of the crews you’re trying to get even with. Talk quietly too so that you can still hear the officials.

The starting commands and the flags

There are three different commands the officials can use: the quick start (Attention, GO!), the countdown start (5, 4, 3, 2, 1, attention, GO!), or the polling start (Washington, Cal, Cornell, Brown, Harvard, Princeton, this is the start, attention, GO!). The start that’s used is typically dictated by the weather. They might begin with one starting command but switch to another later in the day as the weather changes but they’ll tell you ahead of time if they anticipate doing that and what they’ll switch to (usually to a quick start if that’s not already what they’re doing).

The starting flag is a white flag that the official on the starting platform will hold. As he says “attention” he will raise it in the air and drop it as he says “go”. At nearly every regatta I’ve ever been to I’ve been told that you go on the drop of the flag, not on “go”. Get clarification on this from the officials if they don’t mention it.

Jumping the start

The fastest way to get 50+ people pissed at you in five seconds or less is to jump the starting line. Depending on the size of the regatta there are different penalties that are given for jumping the slides. Some add seconds to your final time and others give you a warning and then a DQ if it happens a second time. Know what the penalties are and talk to your rowers so they know what’s at stake.

Broken equipment

If something in your boat breaks, you will almost always be issued a restart if it happens within the first 100m or 30 seconds. It’s different for each regatta. If this happens you’ll be told to stop, raise your hand, and the referee will come over and determine whether or not to stop and restart the race. If the race is to be stopped they’ll usually blast the horn on their megaphone to alert the other crews so always be listening for that. Even if you see another crew stop, don’t stop rowing until you hear that sound.

Broken equipment means physically broken equipment. What is not broken equipment is catching a crab, jumping your slide, your cox box dying, etc. If any of those things happen and you stop and put your hand it the air, you are shit out of luck.

Commands from the course referee(s)

Course referees are really happen when they don’t have to say anything at all during a race. The things they’ll be watching for are crews that are drifting out of their lanes, imminent collisions, etc. They’ll have a red flag that they’ll raise and point to whichever side you need to move to. Make sure your stroke knows to watch out for this and tell you if the official is behind you. If you don’t follow their instructions you can be penalized or disqualified.

In situations like this, I consider it just as much the stroke’s fault (or bow, if you’re in a bow coxed 4+) as the coxswain’s because they can see what is happening behind the boat whereas the coxswain can’t. There needs to be communication happening so the coxswain can move to where the officials are pointing them.

The finish line

Where it is, how it’s marked, and what the officials will do when you cross (flag, horn, etc.). Also, what you should do after you cross – you always need to keep rowing through the line but make sure you know where you’re allowed to stop and for how long. Don’t forget there are races coming down behind you.

How the race will be declared official

When all the crews have crossed, the official that followed the race will briefly talk to the finish line official and then come over to each of the crews to make sure everyone is OK. If it’s a regatta where coxswains were required to weigh in, the officials might have the coxswains hold up their sandbags or weight plates to ensure that they actually brought them in the boat with them and are carrying them on their person (vs. distributing them throughout the boat, which is against the rules).

If no one has a protest, the officials will raise a white flag and the race will be “official”. If there is a protest, the officials will raise a red flag and the results will be considered “unofficial” until a ruling has been made.

What to do if a medical emergency occurs

Obviously something like this is not something you can predict but you can prepare yourself ahead of time to deal with the situation should it arise, that way you’re not all “deer in the headlights”. When your lineups are set, figure out if anyone in your boat has any medical issues you should be aware of – asthma and allergies requiring an Epi Pen are the two biggest ones. Make sure you’ve got their inhaler or Epi Pen up in the stern with you so you can get it to them ASAP if they need it.

As soon as you cross the finish line, raise your hand and have the person in front of and behind the rower in distress raise their hands. Don’t just hang them in the air either – you want to get the officials attention immediately and they’re more likely to respond to someone who’s frantically waving their hands in the air.

What to do if any other kind of emergency occurs

This usually refers to someone being ejected from the boat. The rules are different at each regatta so make sure you find out what to do if this occurs.

Protesting

At the end of the race, raise your hand and wait for the official to come over to you. The protest almost always has to be initiated on the water so make sure you tell the referee about it before you start rowing back to the dock. Explain the situation and what you plan on protesting. Usually at this point the ref will either say “ok” or try to dissuade you from continuing the protest on land.

This is where it’s important to know whether or not what you’re protesting is actually worth protesting. If whatever happened directly knocked you out of the medals or down a spot in the medals, protest it. Otherwise, if you were in 6th place and winning would only bump you up to 5th, don’t. It’s a waste of time for you and more importantly, the officials. At the meeting they’ll probably tell you what they consider to be worth protesting.

Once you get off the water and within a certain period of time (usually 60 minutes from the conclusion of your race), you’ll need to get your coach and make your way to regatta headquarters to file a formal protest. Here you’ll have to write down your complaint and at some of the larger regattas, pay a small fee. If the ruling is in your favor you’ll get the money back. If you lose, you don’t get it back (hence why you should be absolutely sure of your account of what happened).

Like I said at the beginning, this may or may not be everything that the regatta officials go over. If they don’t go over something that you have a question on, raise your hand and ask. There’s a good chance that three other people have the same question. If you don’t ask it and then find yourself lost, confused, or with a penalty later because of it … that sucks but it’s your own fault. Don’t assume that the rules are the same at every regatta either. Even if it’s a USRowing event, which has pretty standard rules across the board, certain things might change depending on the venue.

Image via // @nickmiddletonphoto
Navigating the starting chute at a head race

Coxing How To Racing

Navigating the starting chute at a head race

The start of a head race is different than the start of a sprint race because you’re rowing into it instead of starting from a dead stop. Most regattas will have the crews hanging out, sort of, in a waiting area a few hundred meters above the starting line before calling them down by bow numbers. As you row into the waiting area, you’ll want to find crews with the bow numbers immediately ahead of and behind yours and situate yourself between them. From here, you’ll want to use use your bow pair or bow four to slowly move you up the queue with the other crews.

Most larger regattas have what’s called a “chute” right before the starting line. (Smaller races might just do one single file line.) This is what everyone in the waiting area is funneled into before they cross the line one by one.

As you come into the chute, odd numbered bow numbers will line up on one side and even numbered ones on the other. Where you should go is marked by three buoys — a red one, a yellow one, and a green one. At HOCR, the odd numbered crews will line up between the red and yellow buoy (red = port) and the even numbered crews will line up between the yellow and green buoy (green = starboard).

By this point you should be rowing all eight, slightly above paddle pressure. You’ll row down towards the line in a staggered pattern and then cross at 10–15 second intervals. There will be officials on the water telling you to ease off or go to full pressure depending on how close you are to the crew in front of you. They’ll definitely tell you when to go to full pressure but if you start too early they’ll tell you to back off so you aren’t too close to the crew ahead of you when you start. By the time you cross the starting line you want to be at full pressure and at least 2–3 strokes into your starting 20 or whatever you do at the start of your race. At this point, you’ll hear an official say “on the course!”, which you should then communicate to your crew.

Coming across the line, you should already have your starting sequence figured out (and have practiced it many times) so that should be fairly self-explanatory. I called the five to build into full pressure when the officials on the water told us to bring it up and then we usually crossed the line somewhere around the second or third stroke into our high 20. From there it’s coxing as usual.

I think it’s important to not say a lot before the race because there’s going to be a lot going on and many things for you to be listening and paying attention to, which can be difficult to do if you’re trying to actively cox the crew or carry on a conversation. Same goes for the rowers. Things happen fast in the chute and it’s imperative for the rowers to be ready to go as soon as the officials/coxswain call for it.

Image via // Rowing Upriver

College Coxing Racing Video of the Week

Video of the Week: Harvard, Penn, and Navy

This week’s video is a good opportunity for coxswains to learn what to do when there’s two separate pieces happening within one race. You’ll notice that after Mass Ave. Harvard’s got a solid length’s lead on the other two crews. If you’re the Navy or Penn coxswain, what do you do? You obviously don’t want to keep telling your crew that you’re a length or more down on Harvard and continue the increasingly futile attempts at chasing them down, so at that point you have to, in a sense, concede that race and focus on the one you can still win, which in this case would be the one between Navy and Penn.

Basically what I’m saying is that you have to recognize when you’re racing for first and when you’re racing for second. First place was established about 500m into the race but 2nd is still up for grabs, so the focus should shift towards the crew you still have a chance at beating. There’s some psychology behind this that you’ve got to wrestle with but ultimately you’ve got to recognize the situation and understand that you lost this battle but you can still win this other one, and then in the midst of all of the racing you’ve got to get your crew to buy into that within the span of 3-5 strokes.

In that same vein, if you’re the Harvard coxswain, what do you do? You’re not racing anyone anymore, so how do you keep your crew from getting complacent? Just as you have to work hard to keep them engaged when you’re a boat length down, you also have to work hard to keep them engaged when you’re a length up.

In one situation, you’re behind and you’ve got to claw your way back to the top. The rowers can’t see anyone behind you so they know they’re behind and that creeping feeling of “shit, we’re losing” is taking over. The bodies aren’t quitting yet but the minds are. You as the coxswain have to shut that voice up, eight, sometimes nine, times over. In the other situation, you’re ahead and the rowers can clearly see they’re ahead. This gives them an opportunity to think “well, we’re ahead, we clearly have the lead … let’s back off a bit, save some energy, and coast through the finish line”.

At regattas where you’re part of a progression and you’ve got to go through heats and semis before reaching the finals and you’ve established a solid lead during your heat, yea, you can back off a little. That’s on your call though, not theirs. Make sure that is established ahead of time. You want to save your energy and your best rowing for the final so backing off a bit in the heat once you’ve secured a spot in the semis or finals is fine. When you’re in a finals-only race like this one between Harvard, Penn, and Navy though, you should be going all out from start to finish. At the very least, it’s good practice.

If mid-race you find yourselves in a one-crew race you’ve got to assess the situation and figure out what you can do to still make the piece worth something. Yea you might win but what else did you get out of it? If you race all the way across the line instead of coasting across it, that gives you the opportunity to push your bodies so that when you are racing all the way to the end your bodies don’t prematurely give out with 200m to go because you haven’t been tested all season.