Tag: rowing

Q&A Rowing

Question of the Day

So due to a bunch of injuries a girl from the boat below us got moved up to our boat for the time being. Well another girl in the boat above us is now injured, and so they need to pull someone from our boat for the next race, and our coach said it will be our other port, the girl from the boat below us who is only with us for the time being. I swear I literally harbor 0 bad feelings or jealously for her, I just have to wonder from a coaching standpoint why they would make this choice. Thanks!

We’ve had some similar issues lately too. Just going off of that I’d say your coach is looking at this one of two ways: either the girl he moved up is one of those rowers who fits in/meshes well with whatever boat she’s put in (versatility and flexibility are golden qualities for a rower to have from a coaching standpoint) or she’s literally his only option for one reason or another (it’s hard to guess the reasons because it can vary so much). In most cases though where I’ve seen a coach make a lineup switch like this it’s because of the first reason I listed.

Pro tip though, in late April/early May, don’t get injured and/or sick. Take care of yourselves! I know coaches might act like all they care about is their lineups (that’s probably how it’s come off to our team lately) or like they’re pissed at you because of something that’s (nine times out of ten) completely out of your control, but I promise neither of those are true. The vast majority of coaches out there really care about you guys and look at you as way more than just a body in a seat.

From my perspective with having to deal with these same issues over the last couple of weeks, it’s way more frustrating on an administrative level than anything else. When we hear that someone is sick, injured, etc. we’re automatically thinking about if it’s even possible to make a lineup switch/change, how we’re going to re-configure those lineups to give each crew the best possible shot at winning, what the limitations are on how many events people can row in, how close one event is to another, etc.  and if that’s going to affect anything, and on top of all of that, the paperwork (with updated lineups) that has to be re-submitted to the regattas we’re going to that weekend. If it comes off like your coach is mad at you, think back to this post and know that their irritation is more than likely related to the things I just listed and not towards you.

College Coxing Q&A Rowing

Question of the Day

Hi!! I’m a high school junior, and recently I’ve been looking at colleges. At my high school, I’m a mid-pack rower, but the colleges I’m applying to are for academic reasons, and most of them are D1 and way too competitive for me as a rower. I’m 5 foot 8 and 123 lbs, and I’m considering becoming a men’s cox. Do you think that it’s a good idea? I’m already familiar with rowing, but due to my size and lack of experience, would it be a better idea to try as a rower? I really love the sport and want to participate during college, so whatever you think is best!

Hi! I’m assuming by too competitive you mean that your times wouldn’t stand up against the other rowers, not that the sport itself is too competitive in terms of the commitments, etc? If it’s the former then I’d say look for local clubs around the university and see if you can start training there. If you want to keep racing you could pick up sculling and go to regattas like Club Nationals, Canadian Henley, Independence Day Regatta, etc. over the summer. That way there’s no conflicts with school and you would set your own training schedule. I personally don’t know that much about sculling but from everything that I’ve heard from friends and other coaches, it helps your sweep rowing a ton.

As far as becoming a coxswain for a men’s team, it’s worth looking into if you’re really interested in it. You’re a little taller than most coxswains but in the grand scheme of things it’s weight that matters, not height. Plus, the men’s minimum is 120lbs so you’re good with that given your current weight. You can walk on to the team with no coxing experience – plenty of people do it – so it’s really your choice, just don’t expect to get recruited as a coxswain since you don’t have any experience with it.

I think based on what you said about looking at colleges for academic reasons (priorities, man – good for you!) finding a local club that you can row out of on your own schedule would be your best bet. I think most clubs have lower fees for college students, although I’m not sure if that applies year round or just in the summer. Another thing worth looking into though!

Q&A Rowing

Question of the Day

I’m starting to fall out of love with rowing and it scares me because I don’t know whether it’s because the sport is so stressful or it’s just because I’m not progressing, which is stupid, but I don’t know what to do because its been a huge investment for my family.

Are you not making any noticeable improvements because you’ve hit a plateau or because you’ve stopped trying? Be honest. If you’ve been doing the same types of training for awhile it might just be an issue of switching things up so that your muscles become un-bored. That’s what happens when you plateau – your muscles adapt to the training you’re doing to the point where they’re so used to your routine that they get bored and stop responding. If it’s because you’ve given up for whatever reason then you’ve got to make the decision for yourself whether or not you want to readjust your outlook and keep trying or if it’s no longer worth it to you and it’s time to move on. You should also consider whether or not you’re burned out. If you’ve been doing crew non-stop for a year or more then you’re probably just tired, mentally and physically, and that’s contributing to why you’re not progressing the way you want to be and why you feel like you’re just kinda over it. The solution to this is taking some time off, even that means just a couple days to start with. If you can, try to take the whole summer off from rowing and then once August rolls around, reevaluate how you’re feeling and go from there.

The investment that your family has made should be something you keep in mind because obviously that’s an important factor to consider but don’t base your decision off of that. You shouldn’t continue to do something just because you feel guilty over the amount of money, time, etc. that other people have put into it. If you’re genuinely not enjoying yourself anymore then that’s reason enough to take some time off. It’s OK to stop enjoying something you once loved doing but you’ve gotta be honest with yourself about it and recognize when you’ve reached that point. Talk to you coach and/or parents, tell them how you’re feeling, and get some feedback from them. See if you can negotiate a break with your coach so you can clear your head and reassess the situation. Sometimes looking at it from the other side when you’re not overwhelmed by a million different things can help you come to a decision.

Don’t overtighten your riggers

Rowing

Don’t overtighten your riggers

So lately our varsity eight hasn’t been having the best time on the water and we found out yesterday what was causing the majority of their problems: the rib in the boat where 5-seat’s rigger attaches is broken due to being way overtightened over the years. This contributed to a lot of the set problems because … physics. I didn’t get to hear the full explanation because I was trying to do something else but suffice it to say, a broken rib in the boat pulls the rigger lower on that side, changes how force is applied through the water, and makes it very difficult for that rower to get their blade out of the water, amongst other things. Until we can get it fixed, we had to put the 5-seat rigger on port and move the 4-seat rigger to starboard, so we’ve got a weird bucket rig configuration going on in the middle of the boat.

We got this particular shell in 2004 when I was a junior, so it’s only 10 years old and the hope is that it lasts a couple more years before the team’s gotta buy a new shell. They just bought two new Resolutes within the last couple of years but that isn’t something that we (or most other teams) can afford to do on a regular basis, which is why taking care of the equipment is so important.

When you put your riggers on, only tighten the bolts finger tight, meaning no tighter than you can naturally turn them with your fingers. Your coxswain or coach will then go through with the wrench and tighten them more if necessary. There’s a lot more to the rigging of a boat than just tightening a few nuts and bolts (check out the “intro to rigging” tag for more on this) and if something happens where they end up too tight or too loose, the integrity of the entire shell’s rigging could be compromised, in addition to the height, pitch, spread, etc. of that individual seat.

Below are a couple pictures I snapped yesterday before we went out that show what the rib should look like (the first photo) compared to what the broken one looks like (middle two photos). You can see how it’s buckled from someone getting a little too aggressive with their wrench. The fourth photo shows a rib that hasn’t broken yet but is getting close because of the same thing.

Take care of your equipment and make sure you spend the time showing and explaining how the riggers should be put on to the new people at your club.

Coxing Drills Q&A Rowing Technique

Question of the Day

Hi! My coxing has gotten to the point where I can see the technical problems in my rowers, but sometimes I’m not sure how to call a correction on them. For instance, I know if someone is skying at the catch I can call the boat to focus on direct catches and “hands up at the catch” and things like that for stability…but there are others I’m less sure about. Would you please touch on good ways (positive reinforcement, they hate the word “no” in the boat) to call for the following problems in a rower?

Yanking at the finish

Swinging early

Rush on the last 1/3 of the slide (and she doesn’t respond to ‘patience up the slide’)

Inside arm bent

Washout (I know one call is to ‘lean into the rigger at the finish’ but is there anything else I can say?)

Drop-off in power due to lack of focus (focus calls help her, but I can’t do that every minute)

Thank you so much for your blog! I started coxing this year and this has been my go-to resource for improving, watching videos, and asking questions!

I’ll give you some pointers and things to look for but you’re on your own with working it into calls for your crew. It’s no fun for anyone if I do all the work (although feel free to email me with whatever you come up with and I’ll definitely give you some feedback). The best way to figure out what calls to make is to learn as much as you can about technique and then tell the rowers exactly what they’re doing vs. what they should be doing if what they’re currently doing is wrong. Until you have a thorough grasp of all the technical aspects, it’s better/easier for everyone to just explain it in it’s entirety during practice before chopping it all up into smaller, more monosyllabic calls. Plus, it reinforces for both you and the rowers how the stroke should look and feel.

Pretty much all of these are better to understand when you can actually show the person what you mean so try hopping on the erg with them or grab one of the better technical rowers on the team to help demonstrate what you mean. Unless you’ve got impeccable technique yourself, I would get a rower (or your coach) to assist you. If you get a coach to help you (which I would recommend over a rower but it’s your call), talk to them beforehand and ask them to let you explain everything and not to interject unless what you’ve said is 100% completely wrong. This gives you an opportunity to test your own knowledge and abilities to communicate that to your rowers without having someone else jump in, cut you off, or undermine you. This is also a chance for you to assert yourself and let your coach know that you’re trying to use this as a learning opportunity too so that they understand why you’re telling them to not try and take over what you’re doing. (Key word here is assert yourself. Most coaches are totally cool with backing off in situations like this but you have to let them know that’s what you need them to do.)

Doing this really helped me when I was learning how to spot technique errors when I was a novice. Afterwards, my coach and I would go over what I said together and they’d give me feedback on what/how I explained something, if I left something out, if there was a better or more efficient way of explaining something, etc. While I was explaining it though, if I made a mistake they let me make it because that helped me learn a lot better than if they constantly butted in and corrected me. Letting me explain things on my own, make mistakes if necessary, and then talking with me about it afterwards also helped me build a lot of confidence in what I was doing. If I knew I was going to have to explain something differently to my boat as a result of explaining it improperly the first time, I’d just tell them that I made a mistake earlier and this is what you actually need to do. Making mistakes is a natural part of the process when you’re learning something new so it’s OK to make them as long as you make an effort to not make the same ones again.

Yanking at the finish

Finishes are like relationships: you can’t force them, you’ve just gotta let it happen. Remind the rower(s) that the majority of the power on the drive should be coming from the legs (via the quads and hamstrings) and that the acceleration that occurs should be smooth and consistent. The legs and hands should be in sync so once the first part is completed, the back and arm motions should be seen as a continuation of the leg drive, not separate movements, if that makes sense. When you’re yanking the handle you’re separating the back and arms from the legs. What tends to happen when you have a jerky finish like that is you complete the first half of the drive (legs flat, back perpendicular to the hull, arms still out straight) and try to get the same amount of power out of of your back and arms that you got out of your legs, which isn’t possible thanks to the smaller muscle groups of the upper body.

The second half of the drive usually looks something like this as a result: pulling the handle up (creating an arc-like motion) instead of straight into the body (thus burying the blade deeper than necessary, making them think they’re doing more work than they actually are) and finishing the stroke in their lap (resulting in them washing out and having an incomplete stroke).

Try rowing with the inside arm only if you can; it’s pretty much impossible to keep the blade completely submerged and yank it into the finish if you’re only rowing with one arm. Another thing you can do (this is actually probably the better option) is to get on the ergs and pull up the force curve on the monitor (just press the “change display” button until it comes up on the bottom of the screen). I don’t recall if PM2 monitors have this so this may only work if you’ve got the newer PM3 or PM4 ones. If they’re yanking the handles they’ll see their force curve will have two peaks instead of one. You can see in the photos below what that’ll look like. The way they change this so that it shows only one peak is to adjust where and how they emphasize their legs, back, and arms.

Swinging early

I don’t know if you mean swinging on the drive or swinging out of bow so I’ll start with out of bow. I  really don’t know what to say about that other than to just pay attention. Watch the shoulders of the person in front of you, anticipate (key word there … anticipate) their movement, and match their timing. You can usually see this if you watch their oars on the recovery – they move faster than the one(s) in front of them. Since the body swing comes after getting the hands away I’d also remind them to control the hands coming out of the bow and match them to the speed of the boat.

If you’re talking about swing on the drive, they’re opening their backs up early. This means they’re trying to use the backs before their legs are completely flat. This usually results in them laying back too far, rushing out of the finish (because they have to come up so much farther than everyone else), and not getting the bodies set on the recovery.

This was happening with one of my novice rowers last week. Her problem was that she’d have good body prep on the first stroke but as she was coming into the catch she’d let her butt come under her shoulders instead of keeping the shoulders in front, which meant that at the catch her upper body was perpendicular to the boat (as opposed to being at an angle with the body over). From the catch, she would push off and at half slide start to open her back, which would then make it hard for her to get her legs down with everyone else because the weight of her upper body moving towards the bow (plus the run of the boat) was pushing her butt, which is on wheels, towards the stern of the boat.

One of the things I told her was to imagine a brick wall at the end of her slide (not the end of her stroke, the end of her slide). As you go through the first part of the drive with the legs, you want the part of your body that hits that wall first to be your butt. If your shoulders hit it first then you know you’re opening up too early. The shoulders must stay in front of your butt (and over your quads, if that’s easier to visualize) until the leg drive is completed. Reminding them to engage their glutes (aka squeeze their butt) on the drive has also been something that’s helped some of the rowers I’ve coxed. If you sit in a pseudo-catch position right now and squeeze your butt you can kinda feel your core (abs + low back) tighten as well. Tight core = better posture = stronger back = less likely to open up early.

Another thing to focus on is direct catches. If you dive into the catch (hands physically down by your feet) your blade is going to be way up in the air, which means that when you push off at the catch there’s no resistance to keep you from opening your back up. Timing is key here, as is keeping the hands up and level on the recovery. When the slide is about an inch or so away from the catch, that is when you should start lifting the hands to put the blade in the water. If you don’t start lifting the hands until you’re already all the way up your slide, you’re gonna be late, you’re gonna miss water, and you’re probably gonna open the back too soon.

One of the issues that people tend to have with this (or as a result) is they think of the stroke as being a pulling motion rather than a pushing motion. I know we use the word “pull” a lot when trying to explain certain things but pulling really only applies to the very last part of the stroke (with the arms). The majority of the stroke happens because you’re pushing off with your feet. If you’re pulling on the handle right from the start you’re not getting any suspension (or hang) on the handle. In order to do that you’ve got to have the shoulders forward and your back supported (no slouching, sit up tall, contract your core, chin up, shoulders firm but relaxed). This allows you to push the boat rather than pull the handle.

One of the drills that really helps with this problem is rowing with the feet out. If you’re opening up the back early it is highly unlikely bordering on impossible that you’re maintaining any connection with the foot stretchers, which means that if you open up the back before you’re supposed to you’re going to fall backwards and into the lap of the person behind you. Rowing with the feet out (during warmups is a great time to do this) forces you to really think about the sequencing and not shifting your weight before you’re supposed to. The reverse pick drill is another drill that focuses on the sequencing on the drive – legs only, then legs and back, then legs, back, and arms. For someone opening their back early, your focus is going to want to be on emphasizing those first two progressions.

The other thing you can do to help them understand the concept of suspension is to get on the erg with them and have them come up to the catch. (Make sure they’re where they need to be and are in a good position – if they’re not, correct them.) You then go stand directly in front of the erg and grab a hold of the handle in between their hands. (Brace yourself against the erg if you need to but make sure you have a firm grasp on the handle.) On your call, tell them to drive back (not all the way, just the first inch or so) and feel the resistance you’re putting on the handle. What should happen is they should feel their weight come just slightly off the seat. That is the hang you’re looking for on the water. If you have mirrors in your boathouse, set the erg up parallel to them so you can watch their bodies and ensure that they’re driving back properly.

Rush on the last 1/3 of the slide

Pause drills. I did this with the eight I took out the other day for like, 30 minutes and I swear it made such a difference with their slide control. We did a two-part pause at hands away and 1/2 slide and started off doing it by pairs, then fours, then sixes, then all eight so that each group could get a sense of what the recovery should feel like without being rushed up the slide by another group.

Starting with the pairs let me focus on the individuals and (attempt to) correct whatever I was seeing that was contributing to them rushing the slide. It was honestly much (much muuuuch) more of a focus issue than it was anything else (as it is most of the time) but breaking it down and really forcing them to think about getting the hands away together, coming up the first half of the slide together, stopping at what is actually half slide (not 3/4 slide or full slide), having room to come the rest of the way into the catch, and doing so in a controlled manner was really the most effective way I think we could have gone about it. We spent a good amount of time finding where 1/2 slide is (never as far up as you think it is) and that helped a lot.

Related: In the boat, when you’re calling a rower out to make a change, is it better to call them by their seat or name? A rower told me that by using a name it puts them on the spot – but isn’t that the point to make a change?

Talk to your coach and see if you can spend some time doing this during practice. Since he’ll have a much better view of the bodies and slides, listen to what he says (since you can’t see either of those things) and try to work the things he’s saying to the rowers into the calls you make. If you know specifically who the girl is that’s rushing, don’t be afraid to specifically call her out and say “Amanda, I need you to focus on slowing your slide down on the recovery between hands away and the catch…”. The calls I tend to make for stuff like this are “control”, “patience”, “relax”, “feel the recovery”, “stay long”, etc. but when it comes to fixing specific problems I just repeat whatever I’ve heard the coaches say since I can’t see anything that’s happening with their bodies or slides.

Related: Today our novice boat was SO rushed! No matter what the stroke, they’d hit it for like 3 secs before flying 3 or more SR than was supposed to be. Stroke told me that she and 7 seat were trying to control it but middle 4 on back kept rushing. I tried to say “lengthen, ratio shift, control, etc.” while still saying their SRs. Nothing I said changed it, if anything SR went higher. I gave up by the end of it, since they weren’t listening. Coach didn’t help, just said follow stroke. Help?

Inside arm bent

This isn’t something you should have a call for, it’s just a bad habit that needs to be broken. The only way to do that is to explain why they shouldn’t do it and then show/explain what they should be doing instead. Some coaches actually do teach you to row with a bent inside arm, which I don’t understand at all (please explain down in the comments if you do), but I’ve never had a coach teach my crews that and the coaches I’ve worked with that have taught that have gotten in such hot debates with the other coaches over whether it’s effective or not that, at the end of the day, it’s really just not worth it.

If you think of the arms as an extension of the oar handle, a bent elbow disrupts the transition of the load at the catch (resulting in not-as-strong of a hang). In order for you to have a good hang at the catch and not end up with elbow tendonitis later on in the season, the arms need to come away and get completely outstretched before the bodies come over and then stay that way until the final part of the drive when you bring the handle in. If, on the flip side, they’re having trouble getting the arms out with everyone else on the recovery, a) they need to practice everything at a slower pace so they can get the proper sequencing down and b) they need to be quicker (obviously … it’s really that simple). (Those things might sound counter-intuitive but I promise they’re not.)

Having the arms bent (on either the drive or the recovery) puts you in a vulnerable position too because it makes you less stable against anything that would offset the boat. One of the things I worked on with a four I took out yesterday was keeping the arms straight because whenever the boat would go offset it was partially made worse by one of the rowers having bent arms that would buckle as soon as the boat started tipping. This caused her hands to collapse down into her lap nearly every time which then exacerbated the set problems. Once we corrected the bent arm issue, the set problems were somewhat alleviated. It didn’t fix them but it definitely made a noticeable difference.

Washing out

This goes hand in hand with what I said about at the beginning about yanking the handle. If the rowers are washing out, they’re not finishing with the handle high enough on the body, rather they’re finishing with it in their lap. This is easily noticeable because there will be a lot of whitewater being thrown around as their blade comes out and the boat will likely tip over to that side a bit as the hands and rigger are forced down. They’ll also most likely have a shorter stroke than everyone else, leading to them extracting the blade early.

One of the ways I’ve explained it while coxing is that they’re pulling the blade down instead of through the finish. I tell them to make sure they keep the outside elbow up throughout the drive and through the finish, while focusing on using the lat muscles to draw the handle in to the lower rib. Another thing I’ve said (when all the “technical” rowing explanations aren’t working) is to imagine someone you really, really, really don’t like sitting directly behind your outside arm. Every stroke you take, your want your elbow to be up high enough for you to be able to elbow that person in the face. In order to do that, you’ve got to pull straight through, not down, and with a solid amount of force. I don’t know what it is about that analogy but it has helped fix so many problems related to washing out.

If after working on their finish position, drawing through, etc. you still notice the rower having a problem, talk to the coach about maybe looking at the rigging at that rower’s seat. If it’s rigged too high (less likely) or the pitch is off (more likely), that could be contributing to the problem. Work on technique first though before looking into this.

Drop off in power due to lack of focus

Yea, I lack the patience to constantly try to draw a rower’s focus back into the boat. Some coaches and coxswains are like “whatever, it’s part of the job” but I am so. not. one of them. If I have to say it more than once or twice in one practice (or every day, if it’s a habitual thing), I very sternly remind them that I am not there to babysit them and they either need to get their eyes and head in the boat or get out.

Even with novice crews, I get that you’re young and new to the sport and whatever but still, this is a skill you need to work on. I can’t (and refuse to) be held responsible for your inattentiveness. I’m not going to spend my time constantly telling you to keep the pressure up, stay focused, etc. when there are umpteen hundred other (more important) things I need to be paying attention to. The rowers can hear me telling that person to match up with everyone else too so it’s very likely that they’re going to start getting annoyed that this same person is constantly finding things outside of the boat more worthy of their attention. That’s happened before and trust me, you would much rather me harshly tell you to pay attention than have seven rowers get on your ass about it.

If I notice that it’s a continual problem with one specific person then I’ll pull them aside after practice, ask them what’s going on, and reiterate that I can’t constantly be telling them to stay focused and match the pressure of everyone else. I try to remind them that I’m not trying to be a bitch about it but they’re really not leaving me any option, especially if something has already been said to them multiple times. One on one conversations like that have always been more effective in my experience than any random call I could make in the boat.

If you’re getting tired midway through practice and that’s why your power is dropping off then you need to start running, biking, lifting, etc. on your own time to increase your cardio base and overall strength. If your power is dropping off because you’re getting bored or whatever, sorry but I don’t know what you want me to tell you. I explain too that there’s a reason why I’m always talking when I’m coxing and that’s to keep the rowers engaged and focused (I’ve found with my boats that the less I talk, the more unfocused my crews become). They should be listening to what I’m saying and evaluating themselves, what the boat is doing, etc. on every stroke.

I’ll also ask them if there’s something specific that I can say to help them refocus and over the next week or so, if I notice them starting to fall off or lose their focus, I’ll say something like “Allie, lemme feel that drive, big push, refocus heeere annnd send … good, now let’s maintain this pressure, making sure everyone is equally contributing to the boat speed, no passengers, pick it up and send…”. A huge part of being a rower (and coxswain) is understanding the concept of personal responsibility and this is one of those things that falls under that category. You either get it or you get left behind but in the end, whatever you do is your choice.

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

Coxing How To Q&A Rowing

Question of the Day

Since were still waiting for the river to be ice-free, I’ve been thinking about what I need to work on when we get back on the water. I’ve decided that coxing steady state pieces are harder for me to cox. I think it’s because I don’t want to talk to much but I’m also scared of not saying enough or being too repetitive. Do you have advice for coxing steady state workouts?

The first thing you’ve gotta do is talk to your coach and figure out what he wants to do that day. If you go out with the intent of coxing a 4x2k like I’ve outlined it down below but then find out that that’s not what he wants to do or he doesn’t know that’s what you’ve got planned then both of you are gong to be thrown off, especially you. Always communicate ahead of time and say “I saw we were doing X today and I wanted to know if you wanted me to run the workout in a specific way or if it’s OK if I do my own thing with them” … and then give them an idea of how you’ve planned it out. Get their input and be flexible. More often than not over the years if I’ve asked to run it on my own I’ve been allowed and the coaches will only chime in if/when they’re seeing something that I’m not or can’t. It’s a good way to establish yourself in the boat and with the coaches so I encourage you guys to try that the next time you go out for a steady state row.

Steady state pieces, despite occasionally being boring, tend to be some of my favorite on-the-water workouts because there’s a lot of flexibility when it comes to how to cox the rowers. I think you also have to not be afraid to just be quiet. That’s one of the hard parts about coxing is learning when it’s appropriate/necessary for you to talk and when it’s appropriate/necessary for you to not talk.

If we’re doing a particularly long piece, like 30-45 minutes of low-rate rowing, there are periods where I won’t talk for 2-3 minutes, sometimes up to 5 minutes, at a time. This gives the rowers an opportunity to focus on themselves, their own technique, finding and maintaining a rhythm within the boat, etc. without me chirping in their ear. It also gives me a chance to focus on my steering (which I’m always working on, regardless of what the workout is) and the blades. I usually try to watch for basic technique stuff unless there’s something specific I’ve been told to watch for, but I also like to challenge myself a bit and look for things that are naturally tougher to see from the front vs. from the side (such as rowing it in, washing out, etc.). I also like to guess what the hands/bodies are doing based on what the blades look like.

Whenever we stop for a water break or to spin I’ll go through everything I saw and ask the rower or the coach if they noticed that they were dipping their hands, lunging, rowing it in, etc. and see if I was right with what I deduced in my head. It’s a weird game I play with myself but it’s helped me so much over the years. I practically taught myself everything I know about technique by doing this. I’ll also talk to the coach and say something like “I saw X happening with [rower’s] blade so do you think saying something like [call] would help or is there a better way to address that?” I like doing this on the water if I can vs. off the water and away from the rowers because it lets the rower I’m talking about hear directly from the coach what I could/should say in that situation so that when they hear it again, they’ll know what I’m referring to. I also think it makes me look good because it shows that I’m not just along for the ride and even though I’m not saying anything, my brain is laser focused on what’s happening in the boat. Making myself look good is low on my list of priorities but it’s still a priority.

Related: Today during practice we just did 20 minute pieces of steady state rowing. My crew gets bored very quickly and their stroke rating goes down, so I decided to add in various 13 stroke cycles throughout the piece, but I regret doing it because it wasn’t steady state. I’m just confused as to how to get them engaged throughout without sounding like a cheerleader but at the same time keeping up the drive and stroke.

One of the best ways to break up a long steady state session is to do something like what I detailed in the post up above, that way it’s organized and you’re not just making random calls and going through the motions with no objectives or goals. I usually only do this if we’re doing 2x30min, 3x20min, etc. but you could do it with distance pieces if you wanted. If we’re doing something like 3x6k, 4x2k, etc. then I’ll cox them a bit more like we’re doing an actual piece, if that makes sense, while still focusing on just a few specific things. I like to break each individual piece into smaller chunks (i.e. 1000m) and focus on one or two things before combining everything we worked on in all of the previous pieces in the final piece.

On the “coxing intensity scale” where 1 is talking normally to your crew between pieces and 10 is a race, I’m usually around a 6 (relaxed but focused tone) for the majority of whatever we’re doing. I’ll bring it up to a 7.5 when emphasizing a particular technical point during a drill or calling 5s, 10s, and 20s during steady state so that the rowers stay engaged and alert (and I don’t get bored). During steady state, when it comes down to the last thousand meters or two minutes or whatever I’ll try to cox it a little more intensely (somewhere between an 8.5 and a 9) to help them push through to the end.

What helps with avoiding repetition in your calls is knowing your crew, the things they do well/need to work on, and the individual tendencies of your rowers. This requires you to be actively paying attention to what they look like on the ergs, what their blades look like on the water, what your coach is saying to them, etc.  Sit down with the coaches before practice too and pick their brains about the rowers and what they’re seeing from the launch. If you’re coxing experienced rowers that were with a different coxswain last year, talk to that coxswain and get any info from them that you can about their tendencies, the calls they made for them, etc. A pretty solid understanding of all aspects of technique is crucial too. You should also get input from the rowers about what they want to focus on that day. Don’t confuse that with giving them options though because that’s not what you’re doing. They should know based on the last few practices what they need to work on individually and/or as a crew. (It should go without saying but all of this should be written down in your notebook too.)

Novice Q&A Rowing Technique

Question of the Day

Hi Kayleigh! I have an issue. One thing that coxes and coaches mention quite a bit during pieces, either on the erg or the water, is breathing. I know a lot of people like that, however whenever breathing is mentioned I start thinking about it and my breathing pattern gets screwed up and I have trouble breathing for a few strokes, which in turn screws up my rowing. I don’t want to keep having this problem however I don’t want to say something and be *that* person, especially since I’m new to my team.

Keep it simple – inhale on the recovery, exhale on the drive.

Most of the time coaches and coxswains talk about breathing because it’s an easy thing for rowers to forget to do. Plus, if everyone is inhaling and exhaling at the same time it can help to establish a rhythm in the boat. And, on top of that (but less importantly), it sounds really cool. Not getting caught off guard by them saying something about it really comes down to just being focused on what you’re doing and training yourself to not be so easily distracted. How you go about doing that is up to you. I don’t think it’s an uncommon problem though … I think I’ve known at least 2-3 people at each place I’ve coached that have had the same or a similar problem. If you ask your coach they can probably give you some advice too – that is their job, after all. If you don’t ask, they can’t help you. As a novice you get a pass for not knowing certain things because you’re new so how/why would you know them. You’re only that person if your question is out-of-this-world stupid or the answer is really, really obvious, neither of which apply here.