1) Make sure you have a good warm up going to the start line. On land, warm up by going for a run, erging, walking and stretching. Your warm up should start at steady state with technical focus. Row 10 minutes at steady state at R18-20, then introduce power pieces at R18, R24, R28, then pieces at a higher rate to get your bodies ready for race pace without going busto over 15 seconds. Practice a few starts in your lane way back from the start. Every athlete is different - the warmup should be from 30 to 45 minutes. A good warm up means you work up a sweat from work. Do not be late for the start but don’t arrive too soon so you lose the benefit of your warm up. Arrive no less than 5 minutes before your start time. Take heed of the two events before yours and note where they are on the course. Keep close to the people in your event while you warm up.
2) Wait to be invited onto the course. Get locked on and make sure you have a good line. The last thing you need to have is a bad course from your first strokes. Once the starter has begun the poll, take some deep breaths to get your lungs fully oxygenated. Sit ready with your oars primed as we’ve been training.
3) A start sequence might consist of the first 4 strokes, followed by 5 strokes to build up rate, 10 strokes for power and a transition to racing speed within 5 strokes for a total of 24 strokes. The first 4 strokes might consist of 3/4, 1/2, 3/4, full with a strong squeeze on the first stroke followed by 3 quicker strokes. Build speed and power for the first 4 strokes. You won’t win the race churning your blades as fast as you can if you are not efficient. Focus on applying the pressure onto the foot plate, connect the face of the blade to the water and then start building your rate up.
4) Master’s races of 1000m have a greater anaerobic component than 2000m races. Typically, you can row your guts out for 10-15 seconds and not develop lactate. If you extend your start sequence beyond 24 strokes, you may pay a high price later in the race. At the end of 24 strokes you should be at your race pace (which may be 30 for a Masters 1x, 32 for a 2X, 33 for a 4X/4- or 35 for an 8+.)
5) During the body of the race, if you do power pieces (power 6, 8 or 10), do not forget to transition gradually back to race pace and maintain stroke length. Many rowers call for power 10 but the key is to get back to race pace without dropping speed. It is counterproductive, from both a psychological and physiological view, to row in spurts and then drop speed. Use power pieces to catch or push back other competitors.
6) Races are typically won by not dropping speed in the middle. Don’t wait for the 500m mark to do a power piece, try to survive until the 750m mark and finish it off in a final sprint. Your competitors will be waiting for you at the finish. Think of a strong middle with 20 focussed strokes or break it down into 2 -10 stroke pieces. It is a fallacy that there is a ‘settle’. Strong, focussed rowing keeping your stroke length long and your head in your boat is key.
7) If you have survival on your mind and are waiting for the 750m mark to show your heels to your competitors, your competition will have won. Before 750m, start focussing on your power, length and rate. A simple focus is to increase your rate by 1 stroke every 7 strokes but don’t go beyond the sweet spot that makes your boat run best.
8). If you are incredibly confident and focussed or you have watched a lot of Pertti Karpinnen races from the 1970s and1980s, you can row at one single speed and one rate the entire race. (Disclaimer - You also have to be 6’-8”!)
9). If you feel the race did not go well due to everyone else but you underperforming, wait until you are off the water to debrief and talk to your coach. Emotions run high at the end of the race and that is the time to thank your competitors and teammates!
10) A successful race is one in which you have brought your training, conditioning and teamwork to its full potential, whether that means coming in 1st or 6th.
-- Edited by Administrator on Monday 30th of May 2022 06:20:45 PM
-- Edited by Administrator on Monday 30th of May 2022 06:21:47 PM
