Master Coaching

GET OFF TO A GREAT START!

Are your racing starts effective? Or do you tear through the water, moving backwards as you rush at a 42 into the catch?

The main goal of a start is to pry the boat away from the stake boat one stroke at a time, while ALSO building speed throughout the first five strokes. Imagine you are pushing an SUV (similar in weight to an eight full of rowers) from a dead stop. You begin with small steps, slowly overcoming inertia and lengthening your stride and speed and feeling increasing power in your feet. You do the same thing in a boat.

Last summer, at a MastersCoaching camp, I had an aha moment while talking with a camper about how she coaches racing starts. Sarah Marty from Wisco told me she uses this start:

¾ slide, ½ slide, ¾ slide, full slide, full slide, then 5 strokes to build and lengthen

Sarah explained her 10-stroke sequence this way: The ¾- and ½-slide strokes are designed to get the boat moving, with rowers in a more upright position, so they’re not just slamming back and forth. The point of the first ¾ stroke is to get more leverage from your legs. The ½ stroke helps rowers move their arms away quickly and locks everyone in mentally. The following three strokes -- the ¾ and two fulls -- get the boat moving. During the following five lengthening strokes (when you should add in the back), you begin shifting the drive-recovery ratio while building up to full strokes.

When I introduced this start at camp, I discovered that the sequence of lengthening from 3/4 to full and then to five lengthening strokes helps everyone in the boat focus on ratio and rhythm. This counteracts the tendency during starts to shorten up, rush and be overly concerned about reaching a certain stroke rate (which creates an inappropriate focus on rating rather than the more important hull speed. When we applied this new (to me) starting strategy, our starts were not as high, but the boat moved faster. Another benefit is that the shift down to racing cadence was smoother and more rhythmical. This is partly because the shift is not as dramatic, which practically eliminates the need to find a new rhythm required by a rapid rate drop.
After the start, the firmest stroke of the race should be the first stroke of the shift (you may call it the settle). The tone of the race is determined in this stroke. You must have a SOLID catch, pry with the legs and LENGTHEN your stroke. Everyone in the boat has to be committed to this and be PRECISE.
When practicing starts, begin with a stable platform by having some rowers set the boat and then rotating through the rowers who are sitting out. I also recommend that you take a gradual approach to practicing starts. First simply repeat the first (¾) stroke several times until it feels comfortable; then the first two strokes (¾ and ½); then the first three strokes, and so forth. As you practice, watch the spacing of your puddles. The spacing should increase until the boat reaches its maximum speed.
One way to practice multiple starts without putting a lot of stress on the back and fatiguing rowers is to do “flying starts.” (These also keep rowers from getting cold on cool spring mornings.). These are done from a paddle. Take three strokes to build into your start sequence and then 10 more at race cadence. Repeat in sets of five, with 10 to 20 QUALITY paddle strokes between each set.
One last bit of advice: It’s a good idea to practice starts early in your practice sessions when you are rested. Why? Because this replicates your experience on race days, when you are fully rested with adrenaline rushing through your body. Practicing racing starts when you are fresh teaches you how to deal with feeling strong and powerful.
I wish you well in your upcoming races!

Mayrene T. Earle, M.Ed., is founder of MastersCoaching. She conducts camps and clinics for masters rowers around the world; provides coaching for coaches, and offers Erg Inspiration classes by phone. Contact her at mayrene@masterscoaching.com.

Copyright © Mayrene T. Earle. All rights reserved.


						“Mayrene's coaching stands out for me because she has the ability to get you to do more and row better than you think you are able. Through gentle encouragement and vivid imagery she has helped me find and keep in touch with that rowing stroke buried within.” Noreen Warren,Madison Wisc.

				GET OFF TO A GREAT START! Are your racing starts effective? Or do you tear through the water, moving backwards as you rush at a 42 into the catch? The main goal of a start is to pry the boat away from the stake boat one stroke at a time, while ALSO building speed throughout the first five strokes. Imagine you are pushing an SUV (similar in weight to an eight full of rowers) from a dead stop. You begin with small steps, slowly overcoming inertia and lengthening your stride and speed and feeling increasing power in your feet. You do the same thing in a boat. Last summer, at a MastersCoaching camp, I had an aha moment while talking with a camper about how she coaches racing starts. Sarah Marty from Wisco told me she uses this start: ¾ slide, ½ slide, ¾ slide, full slide, full slide, then 5 strokes to build and lengthen Sarah explained her 10-stroke sequence this way: The ¾- and ½-slide strokes are designed to get the boat moving, with rowers in a more upright position, so they’re not just slamming back and forth. The point of the first ¾ stroke is to get more leverage from your legs. The ½ stroke helps rowers move their arms away quickly and locks everyone in mentally. The following three strokes -- the ¾ and two fulls -- get the boat moving. During the following five lengthening strokes (when you should add in the back), you begin shifting the drive-recovery ratio while building up to full strokes. When I introduced this start at camp, I discovered that the sequence of lengthening from 3/4 to full and then to five lengthening strokes helps everyone in the boat focus on ratio and rhythm. This counteracts the tendency during starts to shorten up, rush and be overly concerned about reaching a certain stroke rate (which creates an inappropriate focus on rating rather than the more important hull speed. When we applied this new (to me) starting strategy, our starts were not as high, but the boat moved faster. Another benefit is that the shift down to racing cadence was smoother and more rhythmical. This is partly because the shift is not as dramatic, which practically eliminates the need to find a new rhythm required by a rapid rate drop. After the start, the firmest stroke of the race should be the first stroke of the shift (you may call it the settle). The tone of the race is determined in this stroke. You must have a SOLID catch, pry with the legs and LENGTHEN your stroke. Everyone in the boat has to be committed to this and be PRECISE. When practicing starts, begin with a stable platform by having some rowers set the boat and then rotating through the rowers who are sitting out. I also recommend that you take a gradual approach to practicing starts. First simply repeat the first (¾) stroke several times until it feels comfortable; then the first two strokes (¾ and ½); then the first three strokes, and so forth. As you practice, watch the spacing of your puddles. The spacing should increase until the boat reaches its maximum speed. One way to practice multiple starts without putting a lot of stress on the back and fatiguing rowers is to do “flying starts.” (These also keep rowers from getting cold on cool spring mornings.). These are done from a paddle. Take three strokes to build into your start sequence and then 10 more at race cadence. Repeat in sets of five, with 10 to 20 QUALITY paddle strokes between each set. One last bit of advice: It’s a good idea to practice starts early in your practice sessions when you are rested. Why? Because this replicates your experience on race days, when you are fully rested with adrenaline rushing through your body. Practicing racing starts when you are fresh teaches you how to deal with feeling strong and powerful. I wish you well in your upcoming races! Mayrene T. Earle, M.Ed., is founder of MastersCoaching. She conducts camps and clinics for masters rowers around the world; provides coaching for coaches, and offers Erg Inspiration classes by phone. Contact her at mayrene@masterscoaching.com. Copyright © Mayrene T. Earle. All rights reserved.