CategoryErg

Crash Your 2k Erg Score Test Strategy

Scoring good 2k erg times is all about doing what the good ergers do. Imitation is the greatest form of flattery and when it comes to a 2k erg test, imitation of the top Olympic rowers is definitely they way to go.

So what’s the 2k erg strategy of rowers who regularly score great 2k times? And more importantly what do you need to do to erg like them?

Most of the top ergers follow the same pattern and it can be easily analysed by breaking the 2k test into 3 parts.

Start

They go off very hard for the first few strokes and settle down into their average pace early (after about 20 seconds). They then hold their split at an even manageable pace which is been worked out before hand using an erg score calculator, or from memory.

For example, say you want to pull sub 7 minutes for your 2k. You calculate that you need to have an average split of 1:44.3 /500 for the entire 2k. This will give you a finish time of 6:57.0.

Middle

Having gone off hard for 20 seconds your average split might be around 1:40 and as you settle down into pace the average will climb.

Maintain pace and do not go for power 10’s or pushes unless you are experienced and fit enough to be able to cope with the extra power. This is a common mistake made by many beginner rowers (and some not so beginner!). If you want to get the most out of yourself you need to be pulling hard – on the red line with high average power.

Red lining your pace means that you are in a position where you are flicking between grinding to a halt and just about able to hang on and manage.

Finish

With 500 meters to go slowly raise your power (drop your split by 1 – 2 seconds/500) and hold it until 300 meters to go. From this point on it is all about slowly winding your power and rating up to the last stroke.

Some rowers prefer to delay the beginning of the push for the line to between 400 and 300 meters to go. Decide for yourself on the timing of your sprint. Factors like how good you feel or how fit you are will weigh heavily on the timing of your sprint.

If you have trained well and are well prepared then you will have practiced your sprint to the line. This is what all the great Olympic rowers do. And because they have practiced sprinting (no matter how hard it feels or tired they are) they are able to sprint on auto pilot – no matter what.

So if you have gone off hard and lowered your average power over the first 20 seconds. AND rowed the middle part of your 2k test on the red line. AND you have practiced sprinting in training (no matter how tired you are) you can row yourself to a 2k best time faster than you imagined.

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How to Convert a Photo of your Erg Workout Into Trackable Data

Extra 2k Erg Test Strategy Articles:

1. Advanced 2k Erg Test Indoor Rowing Strategy – Part 1
2. Advanced 2k Erg Test Indoor Rowing Strategy – Part 2

How To Mentally Prepare For A 2k Erg Test

1. Begin early

To guarantee a good mental preparation for your 2k erg test or race make sure you begin early. You probably do it naturally anyway. But once you are notified by your rowing coach or you take a personal decision to race a 2k erg test you should immediately begin the process of internal preparation.

Because usually, the more time you have to prepare,  the better you can be mentally prepared for the 2k.

2. Plan every detail

You must plan everything. And be absolutely meticulous about everything. Attention to detail is key. Decide exactly how you are going to prepare. Decide exactly on what you will do on race day. Have a 2k erg strategy well planned in your mind and practice it if possible at lower intensities in training.

Knowing exactly what you you are going to do  will reassure you and give you a strong base to launch your race plan on race day. Don’t fulfill to prophesy of he who fails to plan, plans to fail.

3. Train hard

I am a big believer in preparing physically for a 2k erg. I believe that an excellent physical preparation will give you enormous confidence and mental strength in your approach to the race.

If you are well trained and have developed the necessary fitness and mental toughness for the 2k erg in your training, then the need to do other extra mental preparation should not be as strong.

4. Better to be under than over cooked.

Never, ever over train with erg rowing when you are preparing for a 2k erg test. When you are tired and over trained the chances are that you will be weak mentally. Or at best you will be in a vulnerable mental state for the 2k.

This balance between under and over training is up to you. And will come with experience. But when you’re are in doubt – more is less.

5. Attack.

When it comes to race day, within the confines of your 2k test plan you should aim to attack. Our primitive natural defence mechanisms instruct us to either fight of flight. Adrenalin can be a great strength for a rower. It can make our rowing perceived exertion seem easier.  So use it. Aim to attack the erg test (within your plan) and do not fear it.

6.Keep those promises.

Remember the last 2k erg test you did? What promises did you make yourself during or afterwards? Did you keep them? Maybe you promised yourself that you’d train harder, smarter, get more sleep or eat better. We’ve all done it. But the real difference comes in keeping those promises to yourself. It’s all about personal integrity. It’s just between you and me. Keep your promises – and when it comes to preparing for a 2k erg test, you will thank yourself.

7. Understand that It will be difficult

Aim high, under achieve and you’ll feel bad.

Aim low, over achieve and you’ll feel great.

Expect an ok erg test, it’ll be hard and you’ll suffer mentally.

Expect a very difficult erg test , it’ll be easy and you’ll score a PB.

(I’ve used this tactic successfully many times).

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2k Erg Test 7 Day Taper Plan

I do a 7 day run – in to the 2k erg, usually doing the following routine:

Day 7 (1 week before the test)

Hard workout. 1 Week out from the test is normally a time when I do my most intensive rowing workouts. I do repeats of pieces at or close to race intensity. I always make sure I do a long warm up and cool down on hard days like this.

Day 6

Moderate – Hard Workout. 6 days out I continue my test preparation with some more test power pieces and I really aim to be tired at the end of this day. I aim to cash in on the body’s natural ability to heal to a point stronger than when it was before the heavy training. It’s just like when someone breaks a bone – the bone knits together stronger than it was before the break.

Day 5

Moderate – easy workout. I use this as an active recovery day to help my body clear out any of the debris still lodged in there from my race preparation workouts on day 7 and day 6. I always erg for about 30 – 40 minutes and include some moderate power for about 5 – 10 minutes. I also use the opportunity to do some technical drills such as strapless erging.

Day 4

Rest. I do nothing on this day and try to recover from my race preparation workouts of day 7 and day 6. I make sure I nail my nutrition to ensure recovery and refuelling for the test.

Day 3

Hard – short Workout. I believe this day is an ‘open the pipes’ up day. I usually do 1 or 2 pieces at or close race power. Normally I do 1000 meters and 500 meters with a 5 – 10 minute break in between. I usually suffer a lot in these pieces because of the day of inactivity on Day 4. It’s also a good realty checker – it sharpens my mind as to how tough the test will be.

Day 2

Rest. I do absolutely nothing. I try to avoid all stress and energy sapping situations both mental and physical. I make sure my nutrition plan is helping me recover and build up a store of energy for the big one.

Day 1

Very easy workout. In this workout I normally do some light – moderate pulling for 20 – 25 minutes. I will pull some hard strokes during this time most around race power. I pull no more than 20-30 strokes 3-4 times. It’s important to work out if possible on this day because it keeps the body and energy systems flowing.

Day Zero

Test Day. This is a special day and your warm up is a key part. I will discuss my special warm up next time.

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Advanced 2k Erg Test Indoor Rowing Strategy – Part 1

A while back, I wrote an article about how to approach a 2k erg test and the strategy you should use to get your best score. The article focused on breaking down the 2k into 3 parts – the start, middle and finish – and showed a plan for each.

Usually it’s an excellent way of preparing for a 2k erg and executing it on race day but sometimes you need to use a different approach.

The standard 2k erg test strategy is for rowers who have a good training history and have a balanced type of fitness geared towards a fast 2k erg. This fitness is typical of a rower following a rowing training program over a long period of time.

But everyone’s different.

  • Not everyone racing a 2k erg has been training specifically for rowing for years.
  • You may have a short history of training and not have a well developed aerobic system.
  • Or you might come from another sport where aerobic endurance is key and you don’t have a well developed anaerobic sprint system.
  • Or you may have just started rowing within the last year and your fitness reflects your natural fitness (I’ll explain more about natural fitness in a moment)

Whatever your position, chances are that you have a pretty good picture about yourself and your current abilities. You might:

A. You love sprinting and you hate long distance or
B. You hate sprinting and you love long distance or
C. You love it all or
D. You hate it all (sorry about that!)

Either way, you should consider approaching your 2k erg tests depending on what you like.

Why?

Because what you like is usually what you are naturally good at.

Your Natural Fitness Type

Everyone is born with a certain type of muscle ratio between slow twitch and fast twitch. If you like (and are good at) long distance you probably have a higher proportion of slow twitch. On the other hand maybe you prefer pumping out a couple of 100 meter blasters in which case you probably have a higher percentage of fast twitch.

This first article looks at a 2k erg test strategy for Sprinters

Start

Go off hard – very hard. This is where you can get ahead and compensate for a slower middle section. But you need to know your limitations and ensure you sprint for only as long as you can without jeopardising the entire 2k. You are the best judge of this. It might for example be realistic for you to sprint for 200 and 400 meters.

Keep going until you feel like you need to settle into race pace and when you do settle – settle a lot. There is no point in trying to play the averages game with a big strong aerobic middle 1400 meters because you are not currently trained for this.

Middle

Here you should initially try to recover from your hard start. It might be that you settle to 1:45 after pulling 1:35 average for the start phase.

But you should still play to your strengths. Consider doing some power 10’s down the middle section making sure you spread them out well so you give yourself a chance to recover between bouts of power. A power 10 would for example go from 1:45 to 1:41 – 1:43 and you should aim to do no more than 3 -4.

But always ensure you pace yourself. Remember it is a 2k erg and you must budget your energy for this.

Finish

Towards the finish – do not go early. Leave it to a point where you can sprint again at maximum power until the last meter. Some sprinters can manage 20 seconds – around 100 meters. Others can do 30 – 45 seconds. The bottom line is that you are extracting the most from your natural ability – which is sprinting.

Finally

This type of approach to a 2k erg test is not the best way to get a good score. To get a good 2k erg time you must follow a good balanced rowing training program that trains all of your energy systems used in a 2k test.

This comes with time and patience, but if for the reasons I mentioned above you need to do a 2k erg test and know you are a good sprinter with a not so good aerobic base then this strategy could should for you.

The next article examines a 2k erg test plan for type B rowers – endurance.

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Advanced 2k Erg Test Indoor Rowing Strategy – Part 2

This is part 2 of a series of articles about specific 2k erg test strategies for particular rowing athletes who are not suited to doing the standard 2k race plan.

The first 2k article looked at sprinters and how they should approach a 2k erging race differently from other types of rowers. This article looks at rowers who are more suited to (and prefer) long endurance type rowing and workouts. If you think that you are an endurance rower then this is a good way for you to approach a 2k and get the best erg score possible for you.

Start

Go off hard but settle down very early (after around 10 – 12 strokes). Like most endurance rowers the percentage difference between your sprinting power and average race power is probably not all that much.

So when you settle down into your race pace rhythm you should aim to set a power that is the maximum possible for you between 1900 meters and 100 meters to go.

It is better when you are an endurance rower to not vary your power or rate very much in the middle phase of the 2k. Endurance lends itself to a constant high, steady power output for most of the test.

Remember endurance rowers are very different to sprinters who are capable of varying their power a lot during the middle part of the race. Endurance rowers can tolerate an unbelievable amount of hardship for long periods of time.

Remember this.

And remember that you are not a sprinter so you should not do what they do.
 

Middle

This is 1800 meters of absolute endurance bliss.

And you must Red line it.

If you do it right you will suffer hard but it’s what endurance rowers like and enjoy – Long and Hard. Do not go for pushes or power 10’s because you are not genetically geared for it and you will probably have a physical and mental meltdown.

In fact, if you do it right you shouldn’t even want to do power 10’s because your rhythm should be so strong and deep that you would be in an unbreakable zone.
 

Finish

As you go through 500 meters to go, don’t even blink. Just keep working hard in your zone and in your rhythm. With 100 meters left on the monitor you should try and sprint.

But you may not be able to just like many extreme endurance ergers because you will have played the average power game and played to your strengths.

But timing and regulating your energy systems are crucial for the success of this approach for you. Knowing your body and mind well will help you arrive at the finish with just about enough to hold on.

Above all else, choose a middle base power that is sustainable for the entire 2k. 1900 meters will not cut it and you could end up loosing 1 second or more in the last 100 meters.

On the other hand if you are too conservative with your power and you decide to sprint, you will not get the most from your natural abilities.

In a word, it’s all about

Balance.
 

Finally

I mentioned at the end of the first article that both sprint and endurance type rowers should direct their their training so that they become better all rounder’s more suited to doing 2k ergs.

Remember rowing is around 70% aerobic and 30% anaerobic.

So if you feel like you are not in this area, adjust your training so that you become geared better towards the 2k erg.

I cannot emphasise this advice enough because if you want to get fast 2k erg times in the long run, sprinting and endurance alone won’t cut it.

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Train Right for your Body Type – Discover your Key Erg Rowing Workouts

Everyone has a key erg rowing workout.

Or a number of them.

Finding yours is can make a massive difference to your erg scores (and your Rowing Workouts)– you just gotta know how.

A couple of years ago, a guy I know -called Mike- was doing around 4 erg sessions per week – in November. He was aiming for his crash b indoor rowing championships in February.

Mike is an organised kind of guy. He likes to have a plan – and to stick with it. Usually, he rowed 4 times a week and took 2 days off as recovery days. Sometimes – he did a swim session at his local pool on one of his recovery days.

Mike was working full time and had a busy schedule. But he took care of himself.

His Key Rowing Workouts

He always felt his key session of the week was 2 x 20 minutes at hard steady state – rate 24.

Mike went to the crash b’s – and did ok.

But Mike was not happy.

He felt he worked hard. Stayed diligent. Stuck with the program. And did every session down to the T.

Fixing His Erg Workouts

We got talking a few weeks after the indoor rowing erg competition and I suggested to him that he explore new erg workouts, new erg training plans and new sessions.

I reasoned with him that he needed to pivot and change direction radically with his training – and measure and observe the differences in his scores.

Just to see if it made a difference.

Yes – change for change’s sake but if it worked – great. If not then that was fine too.

But I also had a plan – so I came up with a few workouts that I had used or known about over the years and gave them to mike.

I advised him to try and find his key rowing workouts in the bundle I gave him.

I encouraged him to find the erg rowing workouts that feel as though they made a difference – not on the day of the workout – but a couple of days later – at the next or following erg rowing workouts.

You see Mike was in a great position to test new workouts. He took 3 days of the 5 in a week off and was clued in to his body and his recovery. He would be in a position to measure

  • By Feel (and)
  • By Numbers

It took him around 2 months – through May and June for him to get a feel for the new rowing workouts I had given him. It took him another 2 months to work out the difference between the ones he liked and the ones he didn’t like.

Finally it took him 1 more month to discover the ones that made a difference.

The Key Rowing Workout Sessions.

Mike became happy. And fast.

And because Mike only trained 4 days a week, he decided that he would only do key sessions.

So he ditched the 2×20 minutes and substituted it with a hard 30 minute workout at 26. He felt (and measured) the 30 minutes made him feel better in his 2 x 12 minute workouts and his 2 x 15 minute workouts.

He started doing under – over (3 x 3 minutes Rowing – under and over threshold) and found that they really helped him with his 30 minutes.

Ultimately – he discovered that all his key workouts became interdependent. Each key rowing workout helped another key rowing workout.

It became a virtuous circle.

My Rowing advice to you (if you need advice) is to do 3 things:

1. Change and be prepared to be radical.
2. Find new rowing workouts that will help you to improve
3. Learn what your key rowing workouts are and use them to create your virtuous circle.

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Erg Rowing Technique – How to Leverage your Body

Staying Braced For Maximum Rowing Power.

Imagine this.  Imagine you are in a life and death situation. Imagine that you are out for a walk one fine sunny day. As your route passes by a cliff top you hear a shout for help. You lean over the guard wall and look down to see someone stuck on a ledge 50 feet below.

You must help this person and you must act quickly. There’s no one else around to help and you’ve got no cell phone coverage. You think about climbing down but that’s not going to achieve anything.

You look around and amazingly find a rope nearby. You decide to tie a big stick to one end and throw the other end down. You tell the person to hold on so you can pull them up.

Now what – what’s next. How do you do it? What is the best way to use your body weight and strength to lever this person up the 50 feet to safety?

Want to know what I’d do?

Well I’d anchor my feet against the wall and use all of my leg back and arm strength to lever the person up. Each couple of feet I would gain, I would wrap the rope around a nearby anchor to take the slack off the handle. I would then wind the slack piece of rope around the stick, release the anchor and pull again.

It’d be hard work but I’d know from erging and rowing that by bracing my feet low against the wall, I am able to hang and lever all of my weight from my feet through my legs, back and arms.

I also know that by keeping my arms straight makes me stronger and I don’t get tired. My arms only bend when the pressure comes off so I can wind the stick.

This is the feeling you need to get when you are bracing your feet against the erg foot plate. You need to hang your weight through your legs, back and straight arms onto the handle.

Remember:The seat is only used for balance.

 Here’s a simple exercise to get the feeling of hanging your weight on the handle.

  • Arrange for you and a partner and sit on the floor facing each other.
  • Connect both of your feet so that your right foot sole is pressing against your partner’s right foot sole. Do the same on the left side.
  • Both of you must keep both knees slightly bent.  Next, form a hook with your right hand by making an unclenched fist. Get your partner to do the same and connect by hooking each other. Do the same on the left side.
  • Now use your feet to anchor, your hands for levering and the ground as your balance point. Experiment with lighter and heavier partners to get that feeling of hanging your body weight.

P.S. You should read this erg rowing technique article I recently put up. It fits well with the stuff said above.

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Rowing Workout for Serious Rowers

Is your Erg Rowing Workout file getting  a little old this rowing workoutsummer? Do You feel like you are not getting a return from your rowing workout sessions? Well, here’s a nice rowing workout blaster plan to blow out those summer cobwebs. (And help you discover more ideas for a new erg or rowing workout)

The Blaster Pyramid Rowing Workout

First – How to Warm Up

  • Begin with some easy rowing for 10 minutes.
  • Then do 1 minute at medium power rate 26 – 28.
  • Take a short break and do 15 strokes at high power rate 28 – 30
  • Row light for 20 strokes and then do another 15 stroke push at high power rate 30 – 32
  • Again row light for 20 strokes before doing a 10 stroke push high power rate 32 – 34.
  • Take a short break before rowing continuously for 5 – 7 minutes.
  • Next get ready for the blaster rowing workout proper.

Before you begin this particular rowing workout you need to remember a couple of things.

First: Row or erg efficiently.

Second: Focus on a good rowing workout rhythm

Third: Have a plan. Even though the rowing workout is not a 2k all out, you should still follow a good rowing workout strategy.

Fourthly: Set yourself up. That includes setting a correct drag factor setting and also adjusting your footplate to the correct position.

This rowing workout focuses on a pyramid system. Here it is:

  • 2 x 250m with 3 minute rest.
  • 2 x 500m with 5 minute rest
  • 1 x 750m with 7 minute rest
  • 2 x 500m with 5 minute rest
  • 2 x 250m.

So as you can see. Begin with a 250m and when you finish take a 3 minute rest. Repeat the 250m before moving on to the 2 x 500m. The long 750m in the middle of the rowing workout is the peak of the session. See below for an explanation on the rowing  intensities.

This rowing workout is a stinger and is best left for a time when you feel like you need a sharpening session. Also make sure that you are in good physical and mental shape before attempting this workout.

The Blaster Rowing Workout Intensity Guidelines

The first 250m rowing workout blasters should be done at close to maximum power and speed. This is an important step for the rest of the erg or rowing workout. Don’ t try to save yourself  because in a rowing workout like this one – every stroke counts.

The 500m sections should be done at a lesser intensity than the 250s. You could for example try to practice the 1st 500 of your race. In fact a rowing workout like this one is great for trying out different things. You get a number of chances to tweak your racing routines.

The 750m should not be done at maximum. Remember over longer distances you need to be smart. A good example of approaching this section of the rowing workout is to use it to practice the middle 750 of your race pace. Alternatively, if you are feeling tired you could aim to do race pace – 2 seconds per 500m on your split power.

Like all rowing workout (for the boat and the erg) you need to be personally aware and responsible to your own needs and requirements. This erg rowing workout is designed towards sharpening you up and getting you in peak physical condition for a 2k erg or rowing race.

And like all good erg rowers, you should aim to train and develop your physical and mental rowing skills towards a strong 2k erg score test strategy. And have this in mind when you approach any rowing workout.

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Rowing Posture Sitting on a Chair

Did you know that there are 1000’s of things that you can do to make yourself a better rower – starting right now. And almost all of them are non rowing tasks.

Changing habits are hard. And the bad news is that this tip requires you to change one of your habits.

But first:

 

I Have a (non Rowing) Question for You…

Where are you sitting right now? Are you at a desk – crouching down looking at these very words on your monitor? Or maybe you’re on the couch at home slouching down flicking through your ipad? Or are you on a bus or train, on your way to work reading this on your phone?

You could be anywhere reading this.

Wherever you are and whatever device you are reading this article on, I want you to  think about one thing – right now.

 

Just one simple thing.

 

And when you think of it, I want you to do something immediately afterwards.

 

Ready?

 

Your posture.

 

How is your posture?

 

Are you sitting correctly?

 

Or, are you slouching down with a curved back, tense shoulders and protruding chin?

 

If it’s the last one – change it right now. Make yourself sit correctly so that you are maintaining your back and spine in a good neutral position.

How to correct it:

Uncurl your back, rotate your pelvis and sit on the bones of your ass. That’s the same bones that stick down those 2 holes in your seat as you are rowing in the boat. And same bones that sit on the seat of the erg (and somehow always get really sore after a really long erg session).

 

But What Has All This Got to do With Rowing?

And more specifically, helping you to row faster?

Well let me show you by telling you a short story. I heard this once a couple of years back and was amazed by its simple brilliance. At the time Peter Haning was coaching some rowing crews.

Haning was 3 times World Champion in the Lightweight Men’s Single Scull from 1993 – 1995. In some ways he was ahead of his time because he rowed with a particular style and technique that is not unlike the current rowing styles and techniques. Most notably was his flat back and upright body position.

But though he rowed upright with a flat back he still got a great dynamic body action with lots of length generated from swinging his body both forward and back.

I don’t’ know if it was by accident or design that he rowed this way, but the fact is that it was great to watch.

 

And deadly effective.

 

Anyway – back to my story. When he was coaching, he once subtly corrected a rower who was on a public computer on a hotel lobby checking his email. Very courteously and helpfully he motioned to the guy to sit up a little. To correct his posture from the slouching position he was in.

 

Before you say anything – this wasn’t a case of Haning getting involved in something that was none of his business (even though the rower was not one of his athletes). This was a guy who had seen this rower actually row out on the water and saw his limiting problem.

And like all good coaches he took his opportunity to impart his knowledge freely and helpfully – in the right context.

The rowers problem was a pronounced curved back. This curved back was – with time – making him inefficient and have some of the following adverse problems:

  • Weak finishes of his rowing stroke
  • Tired a lot especially towards the end of races
  • A generally a poor performer into strong headwinds
  • Have thoracic back tightness (which lead to injury threats)
  • On more than one occasion in a rowing race had difficulty breathing (his chest was constricted with the curve)

You would think that this guy should have been able to solve this problem, long before Haining came along. Especially since he was getting intensive (and good) coaching from his university rowing coach. But no matter how hard he tried in the boat to correct his problem, he still reverted back to his old habit when he was under pressure.

 

That is until the day he got a subtle bomb dropped on him by a 3 time world champion. Who showed (and fixed) him his problem for him in 10 seconds.

 

You see, it was not about his posture in the boat that was the major cause – it was about his posture out of the boat.

So Remember This:

Sit up and be aware of your posture until you have created a new (good) habit. And you will go a long way towards avoiding some of the problems this guy had with his rowing technique.

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Rowing Seat Racing – Why Rowers Need To Be Vigilant

Whatever the rights or wrongs of selecting a rowing crew with seat races – if your coach is into it – you must learn how to handle it.

Making sure you do as well as you can is all about looking out for yourself. Here are some things you need to watch out for (other than rowing and pulling hard).

#1 Never Hold Back

Most seat racing in rowing is blind – you never know when you are going to be switched and tested. For that reason you need to make sure you give it everything in each race. And because  you are giving it everything you need to…

#2 Insist on Honesty and Fairness

If you smell a rat (that a rowing rival is trying to screw you)  then you need to speak up. Let your coach know. If it’s a crew fairness issue – tell the rowers that the seat racing is not fair. Let people know you are not happy.

Let them know you are angry.

This is a competitive situation and months (or maybe even years) of hard training and sacrifice are on the line.

For that reason everyone needs to play by the rules. Including:

  • Same rating (whether it’s capped or open)
  • Same start sequence (if its power 20 and settle to 38 – then it has to happen in every seat race)
  • Same finish sequence. Say you are doing 1000 meter seat races. You are switched into a boat and you break free with clear water up with 200 to go. Make sure your boat finishes off the finishing stroke sequence**

**If the crew you get switched into were cranking the rate up to 42 for the last 25 strokes – insist that it does the exact same in your seat race. Just because you are winning by a lot of water and rowing well, it should never be a reason to ‘save’ some energy for the next seat trial.

Because you must make as much time as possible in every race.

#3 This point is crucial.

The same applies to your crew if you are behind. Some crews give up towards the end of a race (especially towards the end of a set of seat races when everyone is tired). Insist that your crew finishes the race like all the other races.

Remember if your coach is using a seat racing matrix – every second counts towards your aggregate score. So even when you’re boat is losing you can still gain total time.

Police this yourself. Don’t expect your coach to spot these things. S/he will be busy taking times and watching how well everyone is rowing. So its up to you to ensure that your crew rows as hard (and sticks to the same rating) as all the other seat races you are involved in.

Even half a stroke less per minute for 10 strokes can make a big difference in a short seat race. So the bottom line is to be Vigilant. And if things are not being done fairly – Make it known. To EVERYBODY

#4 Watch out for Mental Weakness

You can mentally prepare for extremely hard rowing races using methods you might not have considered. And while seat racing is like real racing – from a mental point of view, you still need to watch out for mental weakness and tiredness.

Embrace The Fear

It’s ok to wake up with your heart pounding in your chest. Seat races and rowers make for a potent mix of adrenalin and fear.

You can use this to your advantage as long as it doesn’t consume you so much  that you can’t even pull the oar.

    While it goes without saying that you should try to instantly gel with the crew you have been switched into – you need to mentally blend also.

    Let the crew you join know you are psyched and ready for a fight – Ready to win.

    If someone comes into your crew invite them into the fold. Let them know they are welcome and that you are on their side. This is very important for:

    • Fairness
    • You own needs (you want to win)

    Even a few simple reassuring words can make a big difference. Get rowing immediately and tell them that it’s GOOD. Small reassuring gestures like telling them the boat is going well and that it feels like you are going to have a great race can be reassuring for both you the newcomer (not to mention the positive impact it can have on the entire crew).

    Make sure you brief (and re-brief) the crew on what the plan is. If it’s a set race plan from your coach –  repeat it. Just so you and the rest of the crew know exactly what’s happening.

    Also try to fix something the crew did not do well in the last seat race. Talk it through quickly and sharply. If it’s making the first 10 strokes better – make them better (but stay within your coaches instructions).

    Good Luck…

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