What often separates them has very little to do with the physical abilities of the athletes involved.

We obsess over the measurable things in rowing. Technique, split times, fitness, stroke rate. All of it matters. But group psychology research consistently finds that something else matters just as much as physical ability, and almost nobody talks about it. Something that does not show up on the erg printout or the cox box.

It is what happens inside the crew.

Cohesion is everything. But not in the way you think.

Researchers who study group performance define cohesion as the degree to which members engage positively with each other and stay committed to the group. Research has found that cohesive groups often function better. Cohesion matters. The evidence for this is strong. But the relationship is not linear and not guaranteed.

Here is the part that surprised me. Too much cohesion can actually hurt performance.

When a group becomes so focused on harmony that it stops thinking critically, members start withholding concerns, agreeing too easily, and stop challenging each other. Studies suggest the solution is to build cohesion around a shared commitment to the goal rather than personal relationships alone. A crew that likes each other can underperform. A crew committed to a common goal, even one with some friction in it, tends to make better decisions when it counts.

There are two types of conflict, and only one is a problem.

Research identifies two fundamentally different types of conflict in groups. Disagreements about ideas, strategy, and method can actually strengthen a group, but only when they are handled well. Personal tension between individuals is a different matter entirely. That needs to be dealt with quickly, quietly, and directly.

The fastest crews I have sat in were not conflict-free. They were just having the right kind of conflict.

As a coxswain, when a rower challenges your race plan or questions a call, your response matters more than you might think. If they are right and you shut it down, you have made the boat slower and told everyone else that speaking up is not worth the effort.

Can your crew actually speak up?

Group psychology researchers call it psychological safety: the shared belief that members can raise concerns and flag problems without fear of being dismissed or embarrassed. When it exists, you get honest, constructive challenge. When it is absent, people go quiet.

And quiet is not the same as agreement.

The coxswain is the primary architect of this environment. The way you respond when someone raises a concern, whether you make it safe to be honest or whether you make people feel foolish for trying, all of it either builds psychological safety or erodes it. I have coxed crews where rowers would rather struggle through a problem than tell me about it. That is on the coxswain, not the rower.

Shared mission is the most powerful tool you have.

Research consistently finds that when a team maintains a clear, mutually understood goal that everyone is genuinely committed to, internal differences matter less. Shared purpose suppresses friction. When everyone knows exactly what they are trying to achieve together, they stop looking at each other and start looking at the goal.

This is why your race plan is more than a tactical document. A crew that knows exactly what they are trying to execute together is a crew that stays together under pressure. The plan gives everyone the same north star. And you are the one holding it.

A final thought.

The fastest crew is not always the most talented. It is often the most cohesive, the most psychologically safe, the most committed to a common goal. These things are not accidents. They are built, session by session, through the environment the coxswain (and coaches) creates.

That is a significant responsibility. It is also a significant opportunity.

Most of your competitors are thinking about their technique and their fitness. Very few of them are thinking about this.

I cover this topic in depth in Volume 2 of The Coxswain’s Journey, alongside a range of other conversations about the psychology, technique, and hard realities of competitive rowing. You can find the book on Amazon. If you prefer to listen, we discuss topics like this regularly on The Coxswain’s Journey podcast, available on Spotify.

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In this casual convo, I sit down with Mario Laing from Lake Eildon Rowing Club to have a chat about his commitment to 100 consecutive days of rowing training. We talk through why he started, what he’s learned along the way, and how the reality didn’t always match the expectations—especially on the tougher days.

A key theme that comes through is discipline. Not motivation, but the ability to keep turning up when the body is flat, the metrics aren’t improving, and the excitement has worn off. Mario shares what’s shifted for him physically and mentally, and how this block of consistent training is shaping his longer-term goals.

There’s plenty here for anyone thinking about consistency, building habits, or just getting through the days where training feels like a grind rather than a win.

For those of you who know me, I bang on about discipline constantly, and it’s only with discipline and motivation that you can achieve success, not with motivation alone.

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This is a huge episode bringing together our highly experienced and knowledgeable panel to cover the absolute peak of the Victorian rowing calendar. I’m joined, as always, by the doyen himself Alan Crute from ⁠Rowing Regatta Form Guides and Chat⁠, alongside Campbell Roberts from ⁠Campbell’s APS Rowing Review⁠, and Kat Dunell, rowing guru and passionate parent, to break down all the key moments from a massive weekend of racing.

We dive into the Victorian Head of the Schoolgirls Regatta in Geelong and the Scotch Mercantile Regatta in Nagambie, unpacking performances, emerging trends, and the crews that really stood out—there were plenty.

From there, we turn our attention to what’s next: a preview of this weekend’s APS Heads of the River at Nagambie (boys and girls) and how it’s shaping up, before casting an eye further ahead to the Australian Rowing Championships at Lake Barrington, starting next Monday.

Plenty of insight, a few opinions (as always), and the usual light-hearted chat—this one covers a lot of ground and is well worth the listen if you’re following the 2025–2026 Victorian school rowing season.

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In this episode, I’m joined again by Alan Crute from ⁠Rowing Regatta Form Guides and Chat⁠, along with expert rowing parent Kat Dunel, to preview the upcoming 2026 Victorian Head of the Schoolgirls’ Regatta taking place this weekend.

Around 2100 athletes will take to the Barwon River in Geelong for the biggest event on the Australian schoolgirl rowing calendar. We run through the Seniors, Inters and Juniors, breaking down the key crews and storylines to keep an eye out for.

Alan also gives us his tips for who might take home the wins. Over the past few seasons, he’s had a very high success rate picking the winners — although this year he might have a tougher job ahead of him with several divisions looking extremely tight.

If you’re heading down for the regatta, be sure to have a listen on the drive down the highway to Geelong this week and get across the crews to watch before racing begins.

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Time has flown, maybe not for the kids on the ergo’s and parents on early morning duties, but it certainly has for the rest of the spectators.

As the Victorian school rowing season builds toward its crescendo, I chat with two of the most knowledgeable voices in the space for a comprehensive preview of the championship regattas ahead and what to expect.

Alan Crute from ⁠Rowing Regatta Form Guides and Chat ⁠breaks down the schoolgirls’ season and gives his insights heading into the Victorian Heads of the Schoolgirls Regatta. Who’s peaking at the right time? Which crews are building momentum? And where could the surprises come from?

On the boys’ side, Campbell Roberts from Campbells APS Rowing Reviews unpacks the APS season amongst the main boats as we approach the Victorian Heads of the River. We discuss form, standout performances, what we will see from the main contenders, and any surprises that may occur.

If you’re following Victorian school rowing season, this episode is your essential guide to the crews, contenders, and storylines that will define the 2024 Heads.

Be sure to tune in.

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Episode 5: Beyond the Finish — Celebrating, Learning & Recovering

Crossing the finish line isn’t the end of the Head of the Yarra — it’s the start of reflection, recovery, and celebration. In this final episode of Inside the Coxswain’s Mind, we look at what happens after the race and how to carry those lessons forward.

We cover:

• What to do immediately after the finish line
• How to debrief results constructively — win or lose
• Making notes and insights for next year’s race
• Recovery tips for both rowers and coxswains
• The social side of HOY — community, stories, and shared memories

A thoughtful wrap-up to the series, this episode celebrates the endurance, teamwork, and camaraderie that make Head of the Yarra one of rowing’s most memorable events.

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Episode 4: Regatta Day — Strategy, Timing, and Crew Mindset

Race day — the moment everything comes together. In this episode, we talk about how to manage the pressure, logistics, and mindset of Head of the Yarra day so your crew can perform at their best.

We cover:

• Arrival timing, rigging, and warm-up routines

• The coxswain’s role in setting the tone — calm leadership vs. fired-up motivation
• Managing the marshalling zone and maintaining composure
• Race tactics

This episode is packed with practical insights for both rowers and coxswains to stay composed, confident, and connected when it matters most.

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UT2: The Engine Room

UT2 is where most rowers spend the bulk of their time. It stands for “Utilisation Training 2”, a phrase that sounds more complicated than it really is — a classic example of rowers trying to be a little fancy. In essence, UT2 is easy, long, aerobic work: the steady-state sessions that build the cardiovascular base, improve fat metabolism, and help you recover from harder pieces.

On an erg, UT2 is usually about 50–65% of your power. Heart rate-wise, it sits around 55–65% of your max heart rate, depending on your fitness. On the water, it’s the pace where the boat glides smoothly, strokes are relaxed, and a conversation with your crewmates is easily possible (if your mates are chatty, of course).

Think of UT2 as Zone 2 in standard heart rate training — that long, easy effort that forms the foundation of any endurance athlete’s program.

UT1: Pushing the Aerobic Envelope

UT1 is a step up. Breathing gets a little heavier, conversation is limited to short phrases, and you start feeling that controlled “pressure” in your legs. UT1 develops aerobic power and muscular endurance, sitting roughly at 65–75% of max heart rate.

In HR terms, UT1 straddles the high end of Zone 2 and the low end of Zone 3. It’s still primarily aerobic — you’re not in full lactate accumulation mode yet — but it’s where you start bridging the gap between easy, base-building work and the threshold or race-pace sessions that really push your limits.

Cheeky Rowers and Their Lingo

Why don’t rowers just stick with Zone 1 and Zone 2? Well, traditions die hard. The UT system dates back to the days before heart rate monitors and power meters, when coaches needed a way to communicate intensity using feel and effort, particularly in team boats. Saying “we’ll do a UT2 session” instantly communicates: easy, controlled, long aerobic work — no gadgets required.

So yes, rowers may have been a little cheeky, inventing their own terminology to sound more sophisticated. But there’s a method to the madness: understanding UT1 and UT2 alongside HR zones can help both new and experienced rowers translate boat feel into measurable intensity, whether on the water or the erg.

A Reality Check for the Time-Poor Athlete

Here’s the thing: much of the theory behind UT1 and UT2 is designed for elite or professional athletes who can spend many hours per week in training. For example, Eliud Kipchoge runs 200 km per week — a huge volume of aerobic work — so he can afford to spend countless hours in Zone 2.

Most of us, however, are time-poor. We don’t have the luxury of 10–20 hours of training per week. That means if we slavishly followed “ideal” UT2 prescriptions, we might waste hours of quality training time on slow, easy sessions at the expense of more time-efficient, higher-intensity training. In other words, we have to get the best return on our training dollar, doing just enough UT2 to maintain aerobic base but prioritising quality sessions that deliver more bang for the buck.

The Takeaway

• UT2 = low-intensity aerobic / Zone 2
• UT1 = moderate aerobic / high Zone 2 to low Zone 3
• Both are foundational, but time-poor rowers can adapt the theory to fit a realistic schedule

Next time you hear a rower casually mention a UT2 session, just remember: they’re not trying to confuse you — they’re using their own quirky rowing language. But also remember, the ideal “UT2-heavy” world belongs to elite athletes; the rest of us can pick and choose wisely to get the most out of our training.

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Episode 3: Fueling for Endurance — Diet & Hydration Before HotY

The Head of the Yarra is a long, demanding race — and how you fuel your body can make all the difference. In this episode, Jen, from ⁠Toowong Rowing Club⁠ , and I explore what to eat and drink in the lead-up to the 8km race so you can perform at your best on the day.

We cover:

• What your body needs for sustained endurance
• How to approach carb loading and maintain gut comfort in the lead up
• Fuelling strategies on race morning
• Smart hydration before and after racing
• Post-race recovery tips

Whether you’re racing HotY for the first time or fine-tuning your routine, this episode offers practical, tried-and-true advice to help you stay fuelled, focused, and ready for the river.

In addition, please take a moment to look over the following articles regarding heat stress and glycogen metabolism.

https://www.sciencedirect.com/science/article/abs/pii/S1440244007002095

https://academic.oup.com/nutritionreviews/article/76/4/243/4851715

Key Safety Points for Masters Rowers – Best Practice

• Age and Heat Tolerance
  • Masters athletes typically have reduced sweat rates and slower circulatory responses, making them more vulnerable to heat strain than younger rowers.
  • Hydration and pacing become increasingly critical, especially in warm or humid conditions.
• Sources of Heat Stress
  • Two main drivers:
    1. Metabolic heat from muscle activity (especially during race starts and sustained efforts).
    2. Environmental heat (air temperature, sun, humidity, and radiation from water surface).
  • These act independently but combine to increase total strain.
• Core vs Skin Temperature
  • Core temperature rises mainly with exercise intensity (metabolic heat).
  • Skin temperature rises due to the environment (sun, humidity, low airflow).
  • Together they determine sweat rate and heat dissipation capacity.
• Sweat and Evaporation Limits
  • Effective cooling depends on both sweat production and the environment’s ability to evaporate it.
  • In humid or still conditions (e.g., windless regattas), sweat doesn’t evaporate efficiently—core temperature rises faster.
• Behavioural Regulation
  • In the real world (unlike lab studies), rowers can self-regulate by adjusting intensity, clothing, and hydration..
• Practical Implications for Masters Rowers
  • Pre-hydrate and cool before racing (cold drinks, shade, cooling towels if needed).
  • Avoid prolonged warm-ups in full sun.
  • Monitor sweat loss and body weight to gauge hydration needs.
  • Adjust stroke rate or intensity when heat load is high—performance drops rapidly once overheating begins, so needs to be considered.
  • Post-session cooling (hydrate and shade) aids recovery and reduces cumulative heat strain.

NOTE: This is not medical advice, our views are based on years of personal experience, we are not medical practitioners. If anyone has any concerns or require more in-depth information please consult a medical professional.

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Navigating graded racing categories can be challenging, especially when balancing crew combinations to meet specific Rowing Score (RS) requirements for grade races. Our new Rowing Grade Calculator—designed specifically for Rowing Victoria competitions — simplifies the process entirely! Just enter your rowers’ names and their individual Rowing Scores (based on Rowing Victoria’s grading system), rowing scores can easily be found here, and the tool instantly calculates the average RS for your crew — whether you’re entering a double/pair (2 rowers), a quad/four (4 rowers), or an eight (8 rowers). It then clearly shows which race grades your crew qualifies for — A (open), B, or C—taking the guesswork out of regatta preparation.

Designed for Victorian coaches, selectors, and club administrators, this calculator helps you build competitive crews quickly and accurately according to local grading requirements. It automatically updates as you adjust scores, allowing you to test different lineups and ensure your crew meets the required thresholds. Whether you’re planning for local regattas or state-level competitions, this tool saves time, reduces errors, and helps you enter the right grade with confidence. Perfect for anyone involved in competitive rowing in Victoria, the Rowing Grade Calculator is the smart way to optimise your crew placements and maximise your racing opportunities under the Rowing Victoria framework.

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