First learn how to train, learn how to race then learn how to win.
Timestamps
01:15 Warming up
The intermediate crew will warm up half the crew at a time; the advanced crew will do whole crew, square blades and feet out of the shoes. Which is right? Both of them – they are at different stages of rowing.
Don’t think “what do fast crews do?” and copy it. Instead think – what is my next stage?
Masters do a lot of self-coaching and appraise themselves. If you work out what your next stage is you can practice things which will upskill yourself.
02:15 Learning to train
This is the foundation step where you learn to enjoy the technique and the training. Racing comes later. We join this pathway at any point. You’re learning drills and how to keep your technique under pressure with increasing finesse.
Building fitness comes next – rowing longer before taking a rest, higher stroke rates, how to work hard when you are tired.
03:45 Learning to race
You need a good fitness engine and bladework skills under pressure to do races. Your programme needs to build fitness and bladework skills at low rates as well as harder sessions at high intensities and rates. Regular testing is included – repeating workouts and comparing times or splits. Gauge progress and where your fitness or rate falls apart.
Deciding to race can take a few years for many masters. Race skills are separate from training skills. You will learn racing starts, how to do pushes, pacing a race, how to steer, and a race plan.
First races are all about the experience – learn what it’s like and the cadence of a regatta weekend. Race often because every race is a practice for the next one – you can race in training too.
Technique at this stage is about keeping composed and consistent when you are tired. Use one fix at a time – learn from the prior event – hence the importance of repeated sessions in training. Try doing 2 events at each regatta or two pieces in training so you have a chance to put right what went wrong on the same day. Learn how to keep those improvements.
07:00 Learning to win
Race skills improve to execute under pressure to a high standard alongside high quality competitors. The training programme peaks for the events that matter in the year. You may do races without doing a taper to peak as part of training. Learn the crew decisions, and a shared language in the crew and how to execute calls with skill.
Rowing technique is about finesse at high rates because that’s what decides close races. Clean catches, managing the weather, and keeping stroke length at race rate. Inside the race you execute moves and pushes and technique refinements. Know how to do each and how to respond to the call. You may need more than one plan for the race.
A deeper skill is knowing how to read a race – what is happening around you. Interpret what other crews are doing and know what the options are how to respond and adapt your race plan. Find out where your technique or fitness breaks down – the same method you used when learning to race. That still gives you something to work on for the next race.
09:45 Stages of learning
Underneath all of this is technique – the drills and fitness improvement never stop – they just get better at performing under pressure.
Find which rung you are on the rowing skills ladder for technique which will get you towards learning to race successfully.