Perfect Timing (Part II)

Rowers:

The following excerpt from Mind Over Water by Craig Lambert echoes concepts that we have been discussing this season.

"In crews of two, four, or eight rowers, the sonorities [sounds] of our blades mingle with those of our crewmates. Naturally, more oars make more sounds and hence perhaps obscure the source of a given note. This is the nature of social life. A solo cellist can sound fine playing alone, provided the instrument's strings are in tune with one another. But to play a duet or with an orchestra, the cellist must first "tune up" with fellow musicians to forge a common reference point. In a single scull we tune no blades but our own. But on a crew, the goal is not perfection of the individual but of the team, and so we seek unity and harmony.

"Precise timing is essential: if eight oars strike the water even fractions of a second apart, they jerk the boat ahead unevenly, like cylinders misfiring in a V-8 engine. A rower whose blade enters the water even a fraction of a second late has momentarily reduced the crew from an eight to a seven. At the catch, the rowers strike their greatest blow against entropy, and whoever is late immediately becomes a form of ballast rather than a driving force: the shell is now surging ahead, and the late oar is going along for the ride. Imagine that eight men are about to lift a small automobile off the ground: each man hunkers down, grips the frame, and readies himself to lift up on the count of three. Whoever lifts a fraction of a second late may as well not be lifting at all; the task is already accomplished.

"Rhythm, a rocking rhythm, is crucial. In crews we listen to the tone and texture of catches and releases and also for the synchrony, a key element in speed. When strokes synchronize perfectly, the crew pulls in phase, like light waves in a laser beam, and, as with a laser, the energies reinforce each other and multiply. To the crew, an eight-oared boat in peak form feels rowed by a single oar, and in a sense it is. The rowers' unifying awareness has come to life, and the shell stirs with it."

Perfect Timing

Rowers:

Timing is the cornerstone of eights rowing. After learning the basic motions of the stroke, timing is the most fundamental skill in the boat that the rower must master. Superb timing results in more efficient rowing, which means rowing faster while expending less energy. It is in the importance of timing that rowing can be considered the "ultimate" team sport.

Timing, however, is very comprehensive, covering more than just blade work. It includes:

1. Breathing - with the entire eight inhaling together at the catch of a stroke and exhaling together at the finish
2. Catching - with every rower controlling his slide up the recovery, raising his hands at the catch, and locking with the water at the exact same moment
3. Finishing - with every oar handle being pushed down and away at the same time and with the same speed
4. Power Application - from the catch, through the leg drive, into the swing, and at the finish, power must be applied evenly and synchronously throughout the boat
5. Strategy Execution - power 10s, starts and sprints, and building sequences must be known and delivered as one eight
6. Fitness - training schedules are designed so that rowers reach their peak performance by the time of a race; too early or too late and it is pointless

Dedicate yourself to rowing with the athletes in front of and behind you, matching every element of your stroke to your fellow oarsmen. Perhaps you will have to change or compromise your stroke to accomplish this, which is appropriate. In this effort, every rower is both a leader and a follower.

Endurance, Strength, and Confidence

Rowers:

The 2000 meter erg piece is a combination of three things: endurance, strength, and confidence.

Endurance is hard work over an extended period of time. In rowing, if you have two athletes of similar body and muscle mass, the athlete who has more endurance is the one who can hold a certain split for longer. Example: Tom and Jerry are both 6'0 and weight 165lbs. If Tom holds a 1:50 split for 2000 meters and Jerry holds a 1:50 split for 2400 meters, then Jerry would have more endurance. Endurance is trainable.

Strength is simply the size and use of difference muscle groups. This category includes rowing with proper technique. Rowing with improper technique (such as over compressing at the catch, slouching during the recovery, opening your back early in the drive, etc.) prevents muscles from working with maximum efficiency. The stroke is carefully constructed to make the most of every muscle group. Therefore, muscle size and muscle use go hand-in-hand.

Finally, confidence is how aware you are of yourself. What are your limitations. How do you overcome them? What is your potential? How do you get there? The 2000 meter erg piece is a psychological test just as much as it is a physical test. To overcome the stress and anxiety of a 2000 meter piece, learn as much as you can about your stroke and fitness. The goal of any rower is to know exactly how he will perform before the race even starts. At this point, you are able to set reasonable goals.

Rowing 2000 Meters in 5:37.0 (WR)

Interview with Matthias Siejkowski

Indoor Rowing World Record Holder

by Verena Loch -February 12, 2002
Translated by Oli Rosenbladt

row2k: Would you please describe the race?
MS: I kept the 500m at 1:24; 1:25, 1:25 and 1:23. That's an average of 1:24.2 over 2k. My opponents were elite national team members of Poland who had to qualify in several heats. Shortly after the 1000m mark I had difficulties keeping up the intense speed. That's when I got some help from outside. My former partner of 1993 (Polish Eight), Andrzej Krzepinski (who is now the chief of sport marketing for the Polish Rowing Federation), went ahead and yelled: "Wind it up, Maciej, wind it up!" Right in time with the rating, and again and again. At that point, I hardly felt strong enought to keep it up unless I would increase the stroke rate. Hearing the commentator's voice over the loudspeaker, I closed my eyes after 3.5 minutes and worked it up stroke by stroke.

Beforehands, I had prepared a note for myself and stuck it to the floor which said: "You can do it! Work with every stroke. No brains, just work!" Well, and then I stopped thinking about the pain and somehow there was the finish. I realized the score, broke down for a second, got treatment, but then managed to push away the paramedics. I rose up to new strength and got up again. Started dancing with joy, hugging and kissing everyone around.

row2k: At what point did you realize you were about to break Rob's record?
MS: At 1300m I went down to 1:23 (as I managed to peek through my right eye now and then). That's when I knew that I wasn't about to let it disappear any more. It appeared to me that this was THE day I had set the programme for. After all, it's just a head game. The psyche is the key to a successful competition. Of course, I had prepared both my body and my technique with a lot of precision. I inherited a book from my father, called "Psychology between the Starting Line and the Finish." It's from the former GDR and excellent, I recommend it to every athlete.

row2k: What settings do you generally use for your races? How did you pre-set your display this time?
MS: I usually set the drag factor to 155-160. My stroke rate after settling down was around 36, and I could see 500m splits of 1:25.

row2k: Why did you not row at the Olympics in Sydney?
MS: In the spring and summer of 2000 I had to make ends meet as a newly unemployed engineer, so I was very busy looking for work, and that had to be a priority. But my heart was bleeding while I watched the German men's sweep team have so much "success" in Sydney.

row2k: How much do you train? Do you do only ergs, or do you cross-train as well?
MS: In the peak training periods of October/November 2001, I was doing 19/20 hours per week. Everything else I think I'd like to keep a secret...

row2k: Who is your coach, and who writes your training programs?
MS: I do all that myself, I have 20 years of experience. >From time to time, people who know a little bit about rowing watch my technique, which is very important even on the erg, and give me valuable tips. In that area, you need outside input. I'm extremely grateful to all those who have supported me.

Goals and Goal-Setting

Rowers:

We often hear a lot of talk about goals and goal setting. At the beginning of the season coaches are often asked "What are your goals for your team this year, coach?" This is certainly a valid question even if it is not stated correctly; that is, the goals should be the team's goals, not the coach's goals for the team. But why do we even use goals? Setting goals has at least three purposes:

1) Setting goals enhances motivation, preferably focusing on internal motivation;
2) Setting goals encourages athletes (and coaches) to develop new skills and strategies to improve performance; and,
3) Setting goals helps focus attention on the task one hopes to accomplish.

Various types of goals that one might want to accomplish. First are the time-line-related goals. Basically there are two types of goals in this category, although they are often referred to by various names. One is the long-term goal, also referred to as the ideal or ultimate goal. In sports, this is typically the goal set to be achieved by the end of the season. For a team it might be to win a league championship or reach a certain win-loss record. For an individual athlete it might be to have a .325 batting average or swim a 26 second 50m freestyle. Sometimes we talk about even more distant long-term goals, such as becoming a professional athlete or qualifying for the Olympics. The other type of goal is the short-term goal, also referred to as an action, momentary, or situational goal. These are the specific goals that are the stepping stones which lead us up the path to the long-term goal. Coaches focus on short-term goals as they plan each practice session and prepare their team for an upcoming game or meet.

Another way to describe types of goals is to address what one wants to accomplish. Here we are talking about mastery goals and competitive goals. Mastery goals, sometimes referred to as task oriented goals, focus on learning to perform skills. Unlike competitive goals, mastery goals are self-referenced. That is, athletes compare their current performance to their own previous performances with self-improvement being the goal. One of the nice things about mastery goals is that the athletes themselves are responsible for success or failure to achieve these goals. Competitive goals, sometimes referred to as ego oriented goals, focus on outcomes, typically winning. These goals involve social comparison, that is, comparing an athlete's or team's performance against that of another athlete or team. While there is nothing wrong with wanting to win, one problem with competitive goals is that is is possible to achieve a competitive goal, winning, without playing well. Another major problem with competitive goals is that an athlete or team does not have as much control over success or failure because they cannot control the performance of the opposition. Thus it is possible to perform your best but not accomplish a competitive goal. Although there is not an absolute answer to this problem, the best strategy seems to be to focus primarily on mastery goals and secondarily on competitive goals. Achieving mastery goals will likely lead to also accomplishing competitive goals.

This article provided by Dr. Richard Stratton, Health and Physical Education Program, Virginia Tech

Proper Rowing Technique

Rowers:

Proper technique will move a boat; and, strength will move that boat faster. Therefore, a large portion of practice is dedicated to improving our team's technique. Below are some graphics of proper rowing at different part of the stroke.


SET: Rowers need to focus on the balancing the boat if they intend to achieve maximum power on the drive. Different coaches will correct the set differently: adjusting hand levels, strengthening the core, controlling the slide, perfecting timing. The team's ultimate goal is to make the boat perfectly symmetrical.

HAND LEVELS: Particularly on the recovery, hand levels can make or break a fast crew. One common error is dropping the hands at the catch, thereby skying the blades. When a rower dips his hands at the catch, a movement attributed to leaning forward, the entire boat will lean to that rower's side and off-set the boat. To correct this, as you approach the catch, keep your hands high. This motion relies heavily on your shoulder and upper back muscles.


BACKING IN THE BLADE: Another reason for raising your hands at the catch is to back the blade in the water and achieve a smooth transition. The rower should try and seamlessly connect the recovery and glide of one stroke to the drive of the next. Notice in the graphic the slight back-splash of each port side blade. They are not checking the boat down; rather, they catching the tail end of the last stroke.



REACH: In addition to backing the blade in the water, the amount of water you reach for is important. You may row with perfect technique, but the amount of water you get at the catch will determine how soon you cross the finish line. As team's develop in skill, rowing turns into a sport of inches. Reach out towards your rigger and get another inch of water. Don't worry about off-setting the boat because the rowers reaching to the opposite side of the boat will counter-balance your weight.

DIVIDING THE BOAT: If the rowers are reaching out, then the boat, from the coxswains perspective, will look as though it were dividing. These rowers are able to maintain their set in the boat because the weight distribution in the boat is balanced. Divide by pivoting out towards your rigger, using your inside shoulder to lead the pivot.


BURY THE BLADE: During the stroke, keep the blade under water. If you see a lot of splash in your stroke, then that means your blade is partially above the water. At the finish of the stroke, you are look for a nice compact puddle with deep whirlpools.

FOCUS: Nothing should distract the rower. Always keep your eyes on the back of the person in front of you right between their shoulder blades. You should be able to see the blades of the boat peripherally. Everything else around you is the responsibility of the coxswain.

Strategizing for the Fish

Rowers:

Let's take a closer look at the 3200 meter race course on Fish Creek. The entire race course will be buoyed. Therefore, keep all buoys off to the port side of the eight. Do not cross the buoys because the oars will tangle easily in the ropes causing havoc.

There will be many boats circling in the warm up area. The start marshall will do his best to line you up. Coxswains, remember your bow number so it is easy to find your place in the starting order. Once you begin rowing towards the start, make sure you have enough time to build the boat's pressure from paddle to full BEFORE reaching the bridge. When crossing through the start line, there will be 600 meters to the turn.

At the turn, in addition to using your rudder, use pressure from the starboards and ports to ease the turn. It is uncertain how many strokes it will take before rowing even pressure again; therefore, do not count these strokes. When getting your point back on the straightaway, search for the best angle.

After the turn, the right-hand shore will go in and out. DO NOT FOLLOW IT. Instead, make a straight line, as shown in the graphic, which can become a nice 500 meter piece of the race.

The boats will, at this point, be in the straightaway. Again, do not follow the shoreline because it will not make the shortest course. Instead, make your point the finish line bridge in the distance. Also, make sure you do not cross over the buoy line.

Finally, the sprint. Coxswains, do not call the sprint too early. 350 meters will be sufficient. Prepare the rowers that as you get near the launching area the sprint will begin. Do not look out of the boat or get distracted by the noise. Focus in and row under the bridge, which is the finish line.

Coxswains, choose what you think will be the shortest and fastest course.

Head of the Fish Course and Entries

Rowers:

As we prepare for the Head of the Fish Regatta this coming weekend, let's thank Google Earth for providing us with an overhead shot of the race course. The majority of the 3200 meter course is straight with one "C" curve at the 600 meter mark.

Coxswains can prepare their crews for this curve in practice. First, the coxswains will ask the rowers to increase pressure on the starboard side (and decreasing port pressure) to pivot the boat left; then the coxswain will reverse that call to realign themselves and get a point on the finish line bridge.

Race Entries:

Novice Eight Event (8:35am Start Time)
Cascadilla Boat Club
Chaminade High School
Cold Spring Harbor Rowing Association
Cold Spring Harbor Rowing Association
Concord High School
Derryfield School
Fairfield Prep
Fairport Crew Club
Fairport Crew Club
Fairport Crew Club
Friends Of Shenendehowa Crew
Gms Rowing Center
Great Bay Rowing
Manchester Central Crew Club
Niskayuna High School
Northampton Youth And Community Rowing Inc.
Northampton Youth And Community Rowing Inc.
Norwalk River Rowing Association
Ottawa Rowing Club
Pittsford Crew

Freshmen Eight Event (8:35am Start Time)
Burnt Hills Rowing Association
Chaminade High School
Chaminade High School
Fairfield Prep
Fairfield Prep
Fairfield Prep
Niskayuna High School
Northampton Youth And Community Rowing Inc.
Saratoga Rowing Association
Saratoga Rowing Association
Shaker Rowing Association
St. Catharine's Rowing Club

Second Varsity Eight Event (2:00pm Start Time)
Arlington Rowing Association
Burnt Hills Rowing Association
Chaminade High School
Chaminade High School
Concord High School
Derryfield School
Fairfield Prep
Fairport Crew Club
Glastonbury High School
Manchester Central Crew Club
Niskayuna High School
Norwalk River Rowing Association
Shaker Rowing Association
St. Catharine's Rowing Club
Syracuse Chargers
Taylor Allderdice High School
Wayland-weston Rowing Association

Race Watching Tips

Parents:

Here are some points to keep in mind as you line the shores of our next race cheering on Niskayuna's freshmen boys:

• The crew that's making it look easy is most likely the one doing the best job. While you're watching, look for continuous, fluid motion of the rowers. The rowing motion shouldn't have a discernible end or beginning;
• Synchronization. Rowers strive for perfect synchronization in the boat;
• Rowing looks graceful, elegant and sometimes effortless when it's done well. Don't be fooled. Rowers haven't been called the world's most physically-fit athletes for nothing. A 6,000-meter rowing race demands virtually everything a human being can physically bring to an athletic competition – aerobic ability, technical talent, exceptional mental discipline, ability to utilize oxygen efficiently and in huge amounts, balance, pain tolerance, and the ability to continue to work when the body is demanding that you stop;
• Race times can vary considerably depending upon the course and weather conditions. Tailwinds will improve times, while headwinds and crosswinds will hamper them;
• A "Power 10" is a call by the coxswain for 10 of the crew's best, most powerful strokes. Good coxswains read the course to know how many strokes remain for their crew to count down to the finish;
• The most consistent speed. Shells don't move like a car – they're slowest at the catch, quickest at the release. The good crews time the catch at just the right moment to maintain the speed of the shell; and,
• Coxswains don't now and probably never did yell "stroke! stroke!" Similar to a jockey, their job is to implement the coach's strategy during the race, in addition to steering and letting the rowers know where they stand in the race and what they need to do to win.

Courtesy of USRowing

Pasta and the Crew Race

Rowers:

Why pasta the night before a crew race?

The adequate consumption of carbohydrates is necessary for the preservation of protein for muscle tissue repair and maintenance. It is essential that the athlete consume carbohydrates before, during, and after exercise to sustain sufficient muscle glycogen levels.

Muscle glycogen stores are most diminished during endurance exercise (like rowing). Therefore, the ingestion of carbohydrates within 24 hours before and after strenuous activity is crucial for the replenishment of muscle glycogen.

The type of carbohydrate ingested is a key variable in the earliest replenishment following an extended bout of exercise. The pre-exercise carbohydrate should have a moderate glycemic index like pastas and whole grains. The post-exercise carbohydrate should have a high glycemic index like corn flakes, honey, white bread, rice, carrots, and bananas.

Nancy Clark of Sports Medicine Systems Inc. suggests that with morning events the athlete should eat a hearty, high carbohydrate dinner and a bedtime snack the night before. In the morning eat a light meal of toast and /or cereal to stabilize blood sugar levels, absorb some of the gastric juices and to keep from feeling hungry. For afternoon competitions the athlete should consume a hearty breakfast and a light carbohydrate-based lunch.

Bibliography:
- LaGary, Carter (Valdosta State University), Nutrition and Recovery.
- Kuster, Shawn, "Preparing for a National Competition," Sport Medicine and Science Council of Saskatchewan.

Plyometrics: What Are They?

Rowers:

Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance.

In recent years this distinct method of training for power or explosiveness has been termed plyometrics. Whatever the origins of the word, the term is used to describe the method of training which seeks to enhance an individual's "explosive" reaction through rapid and powerful muscular contractions.

PLYOMETRIC EXERCISES:

LOWER BODY

Drop Jumping: This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction. The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop that should be in the region of 30 to 80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot (jumpies).

Bounding and hurdling: If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduce the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles are valuable drills for athletes training for sprinting or jumping events.

UPPER BODY

Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.

Medicine Ball: Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine ball down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning.

Coxswain's Responsibilities

Rowers:

What exactly is the coxswain's role on the freshmen team.

1. Safety. The coach and the coxswains together ensure that you, the rowers, are safe. Whereas the coach makes sure your technique is proper to avoid injury, the coxswain makes sure he steers you safely down the river, reminds you to re-hydrate when there are a few seconds to catch your breath, and report to the coach any comments on rower fatigue and complaints. Safety is the first and foremost responsibility.

2. Motivation. The coxswain needs to learn what charges each rower. Is it competition? Is it teamwork? Is it personal achievement? Coxing is not just a series of calls...it is not "row row row." Absolutely not. If the rowers don't respond to a certain call, figure out what call does elicit the desired response. It is very much a problem solving role. Go home after practice and think about what calls worked and what calls didn't. Discard the ineffective and rehearse the effective.

3. Be Prepared. Ready rowers: THE COXSWAIN IS NOT RESPONSIBLE FOR YOUR WATER BOTTLES! Figure it out. Bring your water down when you bring the oars down. Bring it down before warm-up. But do NOT throw your water bottle into the coxswain's arms just before we get hands on the boat. Coxswains, you must have in your hands a cox box, headset, and head band. If you remember, bring some tools for quick fixes in the boat. Most importantly, your cox box must be charged. Please do not be on the dock and discover your box is out of battery. Charge it after practice!!! Once the boat is on the dock, no one should be running back up to the boathouse. You and the Captain will make sure both sets of oars are down before warm up. If there's another pair, rowers, grab them.

4. Be On Time. Coxswains, please always keep an eye on the time. When we are boating out, it should not take more than 3 or 4 minutes. Same thing for when we dock at the end of practice. You must be in control of where your rowers are. Make your calls efficient and clear. "Starboards stay with the boat, Ports oars." "30 seconds." "Starboards, run out your blades." "Starboards, one foot up and in." "Starboards hold, Ports in." "Countdown from bow when ready." "1..2..3..etc." "Push off the dock in two: 1...2" And your off. This is a system.

5. Protect the Equipment. When our hands are on the boat, the coxswain is the only one voice. Protect the skeg and rutter with your life. Remind the rowers of the riggers in the boathouse. Make sure the boat doesn't scratch against other boats. "Shoulders in 2." "Hands in 2." "Heads in 2." Etc. Make the calls LOUD and CLEAR. LOUD and CLEAR!

We are developing a routine, something that will be done the same everytime we row.

Team Captain

Rowers:

Soon, we will select a team Captain for the fall season. His main responsibilities are two:

1. To disperse information to the crew as directed by the coach; and
2. To present team concerns to the coach.

Additional responsibilities include: starting warm-up on time, keeping track of rowers at regattas, motivating the crew off the water, focusing the rowers on the team's goals, and helping recruit and train novice rowers.

The process for choosing Captain will be something like this:

First, coach will invite nominations from the team. Who do you think will best fit the role of Captain for our team and lead us towards accomplishing our team goals? If you think you fit the role, don't hesitate to nominate yourself.

Second, coach will make sure everybody who was named accepts their nomination. Before you say "yes," carefully consider the responsibilities of Captain. Can you make the commitment?

Finally, each athlete, including the nominees, will have two votes. Coach will call out each name and you will vote by raising your hand. (You can vote for yourself). The rower with the most votes will be the Captain and the rower with the second number of votes, his replacement if absent.

Think hard and good luck.

Know the Competition

BLADE DESIGN - Being able to identify blade designs is often the easiest way to distinguish different teams on the water. All club, scholastic, and collegiate rowing programs have blades with very deliberate shapes and colors intended to represent some aspect of their program.

Athletes learn the blade designs of teams in order to recognize their competition more quickly. When at a major regatta, teams that have memorized competitor's blade designs are able to easily identify a competitor and evaluate their skill level and, thus, make the adjustments necessary to one's own strategy.

Spectators are also encouraged to become familiar with blade designs. This is very easy to do because, most often, as boats go by, teams point themselves out by the chants and cheers of team supporters.

Niskayuna High School's rowing program uses a bold "N" in red, shadowed by silver, against a white background. This unique combination quickly identifies Niskayuna Rowing at any major regatta.

Here are the blades of other crews in New York's Capital Region: