Tag: rowing

Ergs Q&A

Question of the Day

Hi, rowing question! Tomorrow I’ve got my first 4k with the varsity team at my school. Obvs it’s for time and the first 2k of it will be rate capped at a 24. How should I approach this piece (split and technique wise, because I’m not too worried, I know I’ll do my best) and what could I do to make it an overall great 4k? Thanks!

As far as how to approach it, go in with a plan. Write it down and look at it a few times before you start. It’s easiest if you break it into three parts – the start, the body, and the sprint.

Since the first half is capped, find that stroke rate in as few strokes as possible while going hard on the pressure. After 15-20 seconds, start to settle down into your pace, whatever you’ve decided that needs to be. Make sure it’s a MANAGEABLE split. Don’t be fooled by your body saying you can go harder…chances are if you listen to it, you’ll fly and die.

It’s OK after those first few seconds if your average split climbs up a little, just make sure you don’t let it come up too much. Say you start at a 2:00, I wouldn’t let it go above 2:05.

Holding your pace, make some pushes every so often like you would in a real race. At the 1500, 1000, 750, and 500 are all good spots to take a 10 or 20.

Coming into the last 500m, start thinking about your sprint. You’ll want to up your power a bit and bring your split down a second or two. Hold that split until the last 300m, take 5 to build into your sprint, and then GO. Make sure you’re still holding a 24, but going all at it with the power. Use your recovery time to wind up the legs and then power through each stroke until the end of the piece.

Watch your technique as you get more fatigued. If you don’t mind someone coxing you while you erg, have one of the coxswains give you a 10 or 20 or remind you to sit up at the finish as you get into the last 500m. Take a deep breath before you start and don’t focus on anyone or anything else except for YOU and YOUR monitor. When you finish, make sure you stay on the erg and paddle lightly for at least 5 minutes or so. Have a water bottle beside you so you can get a drink without having to get up.

Ergs How To Rowing Training & Nutrition

Question of the Day

Do you know any secret remedies for blisters? It’s the first week of winter conditioning and after only two practices I have killer blisters on my hands and ankles that I never got last year until later, and not as bad. I’m wondering if I’m doing something wrong with my form or something, although I’m not quite sure that could be the problem.

I don’t know too many secret remedies but I do know some tried and true tricks to preventing and treating blisters.

Wash the erg/oar handles before and after practice. Even something as simple as a baby wipe is better than nothing. That’ll get rid of any nasty crap on there that can (and will) infect your blisters.

Loosen your grip. Death grips can cause more blisters than not having one that’s tight enough (that sounds dirty when I read it out loud…).

As painful as it will be, swab the blisters with hydrogen peroxide or wash it with really hot water and soap to clean out the area. Once that’s done and your skin is dry, put some Neosporin on it and cover with a band aid before you go to practice. Ideally you should repeat the process post-practice to get rid of any sweat and germs on your hands.

When you’re at home and just watching TV, sleeping, etc., let the skin breathe so that the blisters dry out. If you keep them covered with band aids and tape 24/7, that’ll trap moisture in there which will just make everything worse. Only put band aids on them when you have to. You can still put Neosporin on them, just don’t cover them up.

If you can tolerate it, try putting a little Vaseline on your hands or handle before you start practice. Put enough that it reduces the friction but not so much that your hands can’t get a good grip.

Good luck!! I hope they get better. At least your hands don’t look like this guy’s

High School Novice Q&A Rowing Training & Nutrition

Question of the Day

I’m a novice rower for my high school crew team (I’m in 9th). I weigh around 150 and am 5’4, should I lose weight? I know height is a huge part of rowing and I don’t have that yet (or ever maybe who knows) but I’ve always been curvy so I don’t know if losing weight is going to be easy. I’m also asking because there are only five girls on our novice team (including our one coxswain) so I want to do the best for my boat.

I wouldn’t focus so much on losing weight as I would gaining strength. For some reason there’s this misconception that losing weight will make one stronger/make one’s boat faster, when in reality, the only thing that will make you stronger/make your boat go faster is YOU building muscle mass, which translates into increased power output. (Obviously you want to be lean and not have a ton of excess weight that you can’t move but at the junior level this isn’t nearly as big of a focus as it is at the collegiate level.)

I would put my efforts into doing a decent amount of weight lifting, core, erging, and cross training (running, swimming, and biking) over the winter. This will help you build muscle, which like I said, will make you stronger in the end. You might lose a few pounds too. It’s more likely though that you will lose FAT but actually GAIN weight, since muscle is denser than fat. This is GOOD, so don’t freak out if you do the workouts and actually find the number increasing slightly.

Q&A Rowing Technique

Question of the Day

My coach always emphasizes a quicker leg drive. I can get them down fine without it being a problem but sometimes I try to go quicker than normal on the leg drive and it doesn’t seem AS powerful. Why? Is this cause I’m not getting enough pressure behind the blade? Is there any way to improve on this?

The way I’m picturing it is you’re shooting your slide and then trying to use your upper body to get the oar through the water. This would make it feel less powerful since you’re using the smaller muscles of the upper body to get the oar through the water instead of the larger muscles of your legs. This is something I’ve noticed a lot of rowers do when coaches tell them to focus on a quicker leg drive – they shoot their butts back, which results in a lot of wasted energy since you don’t have those strong quad and hamstring muscles to pry the boat out of the water right at the catch. Shooting your butt can also sometimes cause you to miss water, so not only are you losing all that leg power, but you’re also losing the top part of your stroke, so instead of your stroke being 100%, it’s about 45%.

To fix this while still getting that quick leg drive, work on connecting the leg drive to the handle. Having a direct catch and getting the blade in the water before the wheels change direction will really help with this because you’ll have some resistance to work against as you start your drive.

When all else fails, have a serious talk with yourself while you’re in the boat. Think about the effectiveness of your body vs. the speed of the boat – what do you need to do/change/improve so that you are maximizing your body’s effectiveness to increase or maintain the speed of the boat? Ask your coach if he/she can take some video of you and then go over it with you and your coxswain after practice one day. Actually seeing yourself row and having your coach be able to point things out to you will make it a lot simpler for you to visualize what they’re trying to say. Having your coxswain there will also help her understand what the issue is so that she can be conscious of it and remind you of what to watch for (or encourage you when she notices improvement).

Coxing Novice Q&A Teammates & Coaches

Question of the Day

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

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

How old are you/the rowers?

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

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

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

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

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

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

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

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

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

How to Survive Winter Training: Rowers

How To Training & Nutrition

How to Survive Winter Training: Rowers

Winter training is rarely something rowers look forward to. To them it means four to five months of running, erging, pain, burnout, stress, boredom, monotony, and frequent questioning of why you participate in a sport that makes you so damn miserable. Unless you live in a warm and sunny locale, you’ve most likely started the process of closing up your boathouse for the winter and begun the transition indoors. The question that now arises is “how am I going to survive until March?”

Have a positive attitude

I will be the first to admit that when someone tells me to be or stay positive, I want to hit them with the nearest blunt object within arms reach. It sounds SO cliche, right? “Be positive!” What is there to be positive about? Well … that’s up to you. Going into winter training you can either have a negative attitude and drudge through everything because “it’s what you’re supposed to do” or you can look at things positively. Find out what makes you look on the bright side and make that your focus. Attitude is everything. Your attitude at the beginning of the winter training season is going to decide how successful you are over the next several months. Besides, what did being negative ever get anyone?

Set goals

You’ve got at least four months of running, lifting, and erging ahead of you – having goals for each aspect of your winter training is going to give you something to work towards besides the umbrella goal of getting stronger for the spring season. When setting your goals, think about the short term and the long term. Think of things you want to accomplish by the end of the week, by the end of two weeks, by the end of the month, in two months, in three months, and by the end of winter training. Write them down and keep them somewhere visible – either on the mirror in your bathroom, as the background on your phone or laptop, on your refrigerator, etc.

Take some time off

Everybody needs a break. It doesn’t mean you’re weak or not as “into it” as everyone else. Be your own advocate and know when you’re putting too much stress on your body. If you can, don’t jump straight into winter training from the fall season. Take a week off to relax, recover, get caught up on school work, make that doctor’s appointment you haven’t had time to make, etc.

The key to taking time off though is knowing when that time is up. If you say you’re going to take a three day break, make sure it’s three days and not four. Plan ahead! If your team’s winter training starts on November 26th, circle it on your calendar and be ready for it.

Do something fun with your team

What better way to start off your winter training season than with a team activity? Something like a team triathlon, perhaps? Remember what #1 said … attitude is everything. If you go into winter training pumped and excited with the rest of your teammates, that enthusiasm is going to carry over throughout the season. Come up with something fun that your team can do together – not just the men, not just the women, not just the varsity, and not just the novices – the WHOLE team. Think of it as one big team bonding smorgasbord of fun. Some ideas include a team triathlon, an ergathon (Princeton does “CRASH-Ps”), a team dinner or potluck, a rowing related scavenger hunt, etc. Let your minds run wild.

Strategize

Most coaches will give their teams some kind of workout plan/schedule to follow throughout the winter. Sometimes they tell you to just make sure you do something over the winter that doesn’t involve Xbox or Food Network marathons. Regardless of whether or not you’re given a strict schedule, you need a plan. What is your schedule like during the winter? When do you have midterms, finals, study days, doctors appointments, family get togethers, holiday parties, etc.? Figure out your personal life first then work your training schedule around that. Remember, it’s not about finding the time, it’s about making the time. Come up with your schedule and stick to it.

Strategizing, part 2 – erg tests. You’ll do plenty over the course of the winter and assuming you want to improve each time, you’ll need a plan on how to approach them. Just sitting down at the erg, popping in your earbuds, and hauling ass for however many meters isn’t going to cut it. Think about the race plans your coxswains have for races – you should approach your erg tests the same way. With a plan.

Next week: Coxswains and winter training

Image via // @oh.genevieve

College Q&A Rowing Training & Nutrition

Question of the Day

I’m 5foot 7inches and I am a heavyweight right now. I weigh 155. Should I consider losing weight to be a lightweight since I’m sort of short to be a heavyweight (compared to the other girls on my college team)?

My initial thought when reading this was no, mainly because 25lbs seems like a lot of weight to lose before the spring season (assuming you mean you want to be a lightweight THIS spring). The reason I say that is because you’d have to lose around 6-8lbs/month between now and March to be at or close to 130 by the time the racing season starts. With the holidays coming up and the major overhaul you’d have to do to your diet/exercise routine, I just don’t think it’s practical. Not that it couldn’t be done, because I’m sure it could be … but like I said, it doesn’t seem practical.

If you’re actually set on doing this and have a goal to be a lightweight NEXT year, that sounds more reasonable because not only are you giving yourself a decent chunk of time to lose the weight, but you’re also giving yourself time to get used to a healthier diet (because you just cannot maintain that weight and vigorous workout regime without a healthy diet). You’ll also have a substantial amount of time to build up your muscle mass, which is critical as lightweight.

You obviously know your teammates better than I do and know what your coach looks for in the rowers so I would talk to them and see what advice they have. My guess is they’ll probably tell you to just stick it out as an openweight, which can be tough at first if it means you’ll “peak” in the 2V or 3V but your health is the biggest factor here and it all comes back to whether or not transitioning to a lightweight is a viable option.

How To Q&A Rowing

Question of the Day

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

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

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

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

An Irresistible Pull

College Novice Rowing Teammates & Coaches Training & Nutrition

An Irresistible Pull

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Image via // @benrodfordphoto