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.

The post What Makes a Crew Fast? It’s Not What You Think. appeared first on The Coxswains Journey.

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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That is where watts per kilogram (W/kg) comes in, and in many ways, it’s the metric we should be paying closer attention to. W/kg measures how much power an athlete produces for every kilogram of body weight. This simple adjustment gives a far fairer view of true athletic ability, especially when comparing rowers of different builds. Two rowers might produce identical splits, but if one is 95 kg and the other is 70 kg, the smaller athlete is producing far more power relative to their size — a sign of greater efficiency and strength for their body mass.

W/kg is nothing new in the world of sport — it has been a cornerstone of performance analysis in cycling for years. In professional road racing, climbing ability is often measured in W/kg, because it determines how quickly a rider can ascend a hill relative to their body weight. Just as in rowing, the physics are clear: the more power you can produce for your weight, the faster you can move over a given resistance. The crossover between the two sports is well known, with many athletes transitioning from rowing to cycling after retirement. One example is Hamish Bond, one half of the legendary New Zealand “Kiwi Pair,” who went on to become a highly competitive cyclist, representing New Zealand at the Commonwealth Games. His success in cycling was built on the same high relative power that made him a dominant force in the boat.

In smaller boats such as singles, doubles, and pairs, W/kg is often a better predictor of boat speed than raw split times. Physics is the reason: smaller boats are more sensitive to total mass and more responsive to rowers who can generate high relative power. This means that the strongest, fittest athletes — the ones who produce impressive W/kg numbers — often deliver more on the water than their split alone would suggest. By focusing solely on splits, coaches risk overlooking these athletes in favour of bigger rowers whose absolute power is high but relative efficiency is lower.

This isn’t to say that split times don’t matter. They remain a vital benchmark for selection, particularly in large crew boats where combined absolute power moves the shell. But pairing split times with W/kg creates a fuller, more accurate picture of an athlete’s capability. W/kg tells you not just who is fast, but who is punching above their weight — literally. It identifies the rowers whose fitness, strength, and efficiency might be hidden behind slower splits caused by a smaller frame.

For coaches, the takeaway is clear: record and track both metrics. Use split times to assess absolute performance, but lean on W/kg when you want to identify the most capable movers in smaller boats or spot developing talent. For athletes, knowing your W/kg as well as your splits can be motivating — it shows your progress in ways the raw pace might not. Ultimately, in a sport where every fraction of a second counts, watts per kilogram gives you context, and context can be the difference between a good crew and a great one.

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A recent study, “What do elite rowing coxswains say during races?” (link here), sheds some light on this. With the help of AI, I’ve summarised the key findings below.*

A few important caveats before diving in:

• The study looked specifically at elite-level coxswains, competing at the very top of the sport.
• The vast majority of us aren’t racing at that level; we’re club and masters rowers. That’s important context when thinking about how these findings might (or might not) apply.
• Also, when the article talks about “technical calls,” it doesn’t mean in-race coaching or correction. These are cues that keep athletes moving well and staying focused, not trying to fix faults mid-race — which can backfire if rowers start overthinking.

It’s also worth remembering that elite crews follow race plans down to the letter, which means there’s limited space for a cox to sprinkle in their own “magic.” But sometimes, great coxing demands breaking the script. As one Henley commentator brilliantly put it the other night:

“It’s time for the coxswain to ditch the race plan and find something else.”

That’s where the true artistry — and risk — lies. Just like the best “off-script” actors (think Robin Williams, Jim Carrey, Marlon Brando), coxes sometimes have to improvise. When it works, it’s unforgettable.

Take Jasper Parish’s legendary move in the Boat Race a few years ago: he steered Cambridge into dead water to escape chop and wind — an audacious, off-plan gamble that not only gave his crew smoother water, but forced Oxford to respond. The result? They went from a third of a length down to a full length up, winning outright because of that single, fearless decision. Had it failed, he’d have been under serious scrutiny. But that’s the price of magic.

It’s a reminder that those truly special moments happen in the tactical calls — the gutsy, in-the-moment decisions that turn a race on its head. And for us in club or masters racing, it starts with knowing why you’re there. Are you racing to truly compete for the win? Then you have to learn how to race, and that only comes with — you guessed it — racing.

*Summary: Thematic Analysis of Elite Coxswain Race Communication

Researchers analysed eight elite coxswain race recordings from major international rowing events (2011–2022), all featuring coxed eights. The recordings averaged 6:11 minutes in length and included coxes from the UK, Australia, Canada, and the USA (5 male, 3 female). Of the 16 recordings initially found, eight were excluded due to duplication, poor audio, or incompleteness.

Types of Calls

Coxswains made an average of 32 calls per minute, with 94% directed at the entire crew, though some were targeted at individuals or sections of the boat.

• Technical Calls (40.4%)
  These focused mainly on internal body movements (e.g., “legs down”, “hands up”), with some holistic cues (e.g., “stay loose”, “rhythm”) and limited external focus cues (e.g., “blades in”). Most calls centred on the drive and catch phases of the stroke.
• Motivational Calls (38.6%)
  Included praise (e.g., “good rhythm”) and encouragement (e.g., “we’re walking”), often intensifying in the final minute. Some invoked shared history or emotional appeals (“last race”, “every erg for this moment”).
• Tactical Calls (21%)
  Used to initiate crew changes (“in two, in one… go”) and update on race position and boat metrics (e.g., “on 1:18”, “500m to go”, “still sitting on that bow ball”).

Delivery Style

Coxes delivered calls in sync with rowing stroke phases (catch, drive, finish, recovery). They often used:

• Tone variation (quiet to loud, increasing pitch),
• Repetition and elongation for emphasis,
• Dynamic phrasing to motivate or coordinate timing (e.g., “legs… loose”).

While most communication was positive, some coxes also chided rowers for technical corrections or motivational jolts.

Discussion Summary: Communication Patterns of Elite Coxswains

This exploratory study analysed what elite coxswains say during rowing races and how their communication aligns with existing research. The study identified three key content themes—technical, motivational, and tactical calls—and four delivery themes—direction, timing, tone, and chiding.

High Rate of Communication

Coxes made about 32 calls per minute, far exceeding the commentary rates seen in other sports like boxing or basketball. The constant stream of communication is likely due to rowing-specific factors such as long race duration, rowers facing away from the finish line, and the need to maintain rhythm and coordination.

Use of Technical Calls and Focus of Attention

• Most technical calls used internal focus (IF) cues (e.g., “legs down”), despite research suggesting external focus (EF) cues (e.g., “blades in”) generally lead to better performance, efficiency, and automaticity.
• However, rowing is a cyclic endurance sport, unlike many EF-based research contexts, which often study short, acyclic movements (e.g., golf, jumping).
• Holistic focus (HF) cues (e.g., “stay loose”) were also common and may help reduce conscious control, improving coordination under pressure.
• Calls mainly focused on the drive and catch phases, where most power is generated, though one cox emphasised the often-overlooked finish and recovery phases.

Motivational and Tactical Communication

• Motivational calls were frequent and vital, given rowers cannot see the course and rely on coxes for psychological and directional input.
• Tactical calls were used to prepare the crew for changes (e.g., “in two, in one… go”) and communicate race position or metrics, ensuring precise timing and synchronisation to avoid disruption to boat speed.

Delivery Techniques

• Coxes used timing-aligned cues, tailoring calls to specific phases of the stroke.
• Repetition of key words (e.g., “legs, legs, legs”) was common and supported by brain research as a learning aid.
• Tone modulation (quiet, loud, increasing, or elongated) served multiple purposes:
  • Quiet tones conveyed strategic info without alerting competitors.
  • Loud tones cut through noise and emphasised effort or changes.
  • Elongated or rising tones were used to increase stroke length or power.

This style of delivery has parallels with performance arts; the authors suggest drawing on dramatic training (e.g., pace, pitch control) in cox education, citing a case where a coach used techniques from RADA to enhance athlete communication.

Limitations and Future Directions

• The sample was limited to publicly available YouTube videos, potentially skewed towards winning races and high-quality performances.
• All races were from the coxed eight class, which may limit generalisability.
• Future research should examine:
  • Communication variations over race segments (e.g., 500m splits)
  • Differences between elite and novice coxes
  • Cox behaviour during training and pre/post-race scenarios
  • How cox and coach roles overlap or differ
  • Rowers’ perspectives on effective cox communication
• Retrospective interviews with coxes could also clarify the meaning of abbreviated or coded language used mid-race.

Conclusion Summary

This exploratory study offers valuable insight into the in-race communication of elite rowing coxswains. It found that elite coxes consistently deliver technical, motivational, and tactical calls, using deliberate direction, timing, tone, and occasionally chiding to influence crew performance. The research serves as a foundational step toward better understanding coxing communication and encourages reflection among coaches and coxswains. The findings also provide a useful basis for cox education programs and future research into this specialised and under-explored role in rowing.

So, what really makes a coxswain special? It’s not just the steady stream of technical cues or the well-timed words of encouragement. It’s the ability to read the race, trust their gut, and make bold, calculated calls when it matters most — even if that means tearing up the race plan. Because at the end of the day, anyone can steer a boat down the course, but it takes something more — instinct, courage, a spark of genius — to turn a good crew into a winning one. That’s the magic.

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You might think that going out on the water with your crew, coach alongside, and running through some drills means you’re training. But here’s the truth: a lot of what people call training is just rowing. Rowing is paddling up and down the river. Sometimes it’s social. Sometimes it’s mindful. Sometimes it’s technically focused. And sometimes it’s just “putting in the miles.” But training — real training — has a specific goal. It’s not about just covering distance or fine-tuning one more stroke detail. It’s about getting faster, getting stronger, and preparing yourself — mentally and physically — to race at your limits. And here’s the uncomfortable truth: going fast hurts.

I’ve lost count of how many times I’ve stepped out of a boat after a session or a race and heard complaints: that was a bad row, the boat didn’t feel right, it was messy, it was uncomfortable. But when I look at the numbers — the splits, the times — I see the fastest performance that crew has ever delivered. And still, some athletes aren’t happy. That mindset baffles me. Because if you’re a competitive athlete, the number one goal is speed. Everything else is trivial. In masters rowing, sure, sometimes you get lucky with the draw or win because of the division system or quirks of the regatta format. That can build confidence, but it’s not a true test for a competitor. For real athletes, results are earned through preparation, not chance.

One of the frustrations of being a coxswain in a masters club environment is that you’re rarely attached to a single crew. You jump from boat to boat, crew to crew, rarely able to make a deep impact because there are no structured training crews. But in recent years, I’ve had the privilege of working with a few groups who broke that mould. Two women’s crews, one men’s crew — all masters athletes — who said, “Yes, we want to train together, with focus, for a specific goal.” And once they said yes, they were mine — said with a grin, but meant seriously. They made a commitment — to themselves, to each other, and to me — and once they committed, they became accountable. That’s the moment everything changed.

We trained. We didn’t just row. Every session had structure, in fact the whole program had structure: on the water, off the water, at home. And the results followed. Let’s be clear — “results” doesn’t always mean winning. In masters rowing, luck, entry lists, and combinations often play a role. But in these three cases, we built good, fast crews. Why were they good? The men’s crew were lifetime rowers — former schoolboys and club athletes, one even an Australian junior representative. The women’s crews were newer to rowing but fierce, determined, and willing to work hard. I’m a firm believer in using the tools you have and focusing on what you can change.

And here’s the hard reality for masters athletes: you can’t waste time paddling endless kilometers chasing technical perfection. Your neuroplasticity — your brain’s ability to lock in new movement patterns — isn’t what it was at age sixteen. You simply won’t get there. But you can improve your body’s capacity to work hard. You can improve your brain’s ability to tolerate discomfort, to accept the pain of training and racing.

For those wanting the extra comfort of knowledge, here’s something you should seriously consider: get yourself a smartwatch and start tracking your fitness statistics. Oh, don’t tell me it’s too expensive — come on! You spend a fortune going to regattas, on weekends away, race entries, club fees, and many of you even own your own boats. A smartwatch is cheap by comparison! And it’s a small investment that can make a huge difference in your growth as an athlete. I also strongly recommend getting a TrainingPeaks account. This platform gives you real numbers on how your body is coping, how your training is working, and where you need to adjust. Personally, I find TrainingPeaks a vital part of my approach — I follow the numbers closely. After all, TSS (Training Stress Score) doesn’t lie! More than once, I’ve looked at the TSS data after what the coach and crew thought was a solid one-hour “training session” and, well, the numbers revealed it was really just a row. Handy to know, especially if you actually want to improve.

This article isn’t criticising those who want to enjoy the experience of rowing, racing, and community. It’s here to highlight the difference between rowing and training. And the number one difference? It’s not talent. Not age. Not perfect technique. It’s mindset. If you have that inherent competitive streak — if you’re wired to push, to chase, to grind — then understand this: you can’t just row. You have to train. And if you want to give your crew the best possible chance of success, that training has to be hard. There’s nothing wrong with having fun. But if you want to win, it has to hurt sometimes.

At the end of the day, every athlete — no matter their age, background, or experience — has to decide what they want from their sport. There’s enormous value in simply being on the water, enjoying the movement, the company, the rhythm of the boat. But if you have that restless itch inside, that fire that wants to push beyond what’s comfortable, then remember: you’re not out there just to row. You’re out there to train. And training is hard. It challenges you not only physically, but mentally and emotionally.

You’ll doubt yourself. You’ll feel tired. You’ll wonder if it’s worth it. But when the moment comes — when you line up at the start, when you feel the boat lock together in that perfect drive, when you cross the line knowing you gave everything — you’ll know exactly why you chose the harder path. Because that’s the path that makes the difference.

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To understand why, it helps to first look at what determines power output in rowing. Power is the product of force applied and the speed at which it is applied—think of it as how hard and how fast you pull on the oar. This power depends on how much force a rower can generate, how long their stroke is, and how quickly they complete each stroke. Whether you’re using one sweep oar or two sculling oars, the total power you produce is fundamentally about your physiology and technique, not just the size of the oar.

Sweep rowing involves each rower handling one longer oar with a bigger blade, usually around 375–390 cm in length, while sculling involves two shorter oars with smaller blades, around 280–290 cm each. Intuitively, you might think the larger sweep oar would require more power to move, but that’s not the case. The longer sweep oar creates a longer lever arm, allowing the rower to generate more torque, essentially turning more force into rotational power around the oarlock. However, since the rower uses only one oar in sweep, the overall power they apply is balanced against the shorter strokes and smaller blades of sculling, where each hand pulls on a separate oar.

To put this in perspective with some numbers, consider an elite rower producing about 400 watts of power during a 2,000-meter race. Whether sculling or sweeping, that athlete’s power output will be roughly the same. In sweep rowing, the force is concentrated into one oar, with a larger blade pushing more water per stroke, while in sculling, that same 400 watts is split between two smaller blades, each pushing less water individually but combined producing equivalent thrust. In either case, the boat’s speed and efficiency are primarily governed by how effectively the rower can convert metabolic energy into mechanical power and how well the boat minimizes drag.

Another important factor is balance and stability. Sculling applies forces symmetrically on both sides of the boat, which tends to reduce energy lost in corrections and helps maintain a straighter course. Sweep rowing, on the other hand, produces asymmetrical forces that the crew must counteract to keep the boat moving straight, which can slightly increase energy expenditure on steering and balance. Despite this, sweep rowing crews compensate with technique and synchronization, resulting in comparable overall efficiency.

In conclusion, from both a physics and practical standpoint, sweep oars don’t inherently require more power than scull oars. Both systems enable rowers to apply their strength effectively, and the differences in oar size and leverage are balanced by the number of oars and the distribution of forces. So whether you’re watching a single sculler or an eight in full flight, the power behind the boat is really about the athlete, not just the oar.

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Before diving into this discussion, let me clarify my stance. I typically avoid discussing stroke rates—in well-trained crews, the optimal race rate should emerge organically. Yet the conversation persists because higher rates intimidate athletes. The physical demand increases exponentially as the rate climbs.

We must also confront the “long and strong” dogma ingrained in rowers for generations. Modern technique increasingly challenges this philosophy, prompting us to re-examine these principles.

This article targets amateur athletes—club rowers, masters, and recreational competitors—with base-to-good fitness levels. It’s not aimed at elite or high performance athletes, or small boats (singles/pairs) that require different technical approaches. My insights draw from BioRow, British Rowing, and Row2k, targeting crews seeking competitive edges rather than casual racers.

My perspective comes from a unique dual foundation: I’ve been immersed in rowing since the beginning of my athletic career as a young kid, while simultaneously competing at competitive levels in cycling, triathlon, and running. This combination has given me what I call “cross-sport eyes” – the ability to see rowing technique and physiology through multiple lenses. Yet my rowing roots keep these lessons grounded in our sport’s realities. We all have to work with the “tools in our toolbox”. The vast majority of rowing pundits are purely rowing-focused.

The Painful Truth: Higher Rates Are Faster

Every coxswain and coach faces this dilemma, especially with lighter or less conditioned crews: Do we endure the pain of higher rates (32-38 spm) or settle for the comfort of lower rates (28-32)? Physics and race results confirm higher rates are faster, but they demand exceptional fitness and technical precision. These rates require “special athletes”—rowers who can sustain brutal physiological stress while maintaining form.

The science is clear. Lower rates generate more power per stroke, but the boat decelerates noticeably between strokes. Higher rates maintain continuous propulsion. BioRow’s research shows speed peaking at 32-36 spm despite slightly reduced force per stroke. It’s like cycling: mashing big gears feels powerful, but faster pedaling in lighter gears yields better speed.

The 1:1 Ratio Grind

At 32+ spm, rowers face a near 1:1 drive-to-recovery ratio and at 36 it is 1:1—less than a second to reset between strokes. Compare this to the forgiving 1:2 or 1:3 ratios at lower rates. This relentless tempo forces athletes into anaerobic exertion while amplifying technical flaws: rushed slides, lost connection at the catch, and panicked shortening that sacrifices too much length.

Note the statistics below, paying attention to drive time and recovery time, source www.biorow.com.

The Art of Trading Length for Rhythm

This is where we challenge tradition with modern practice. When crews train specifically for high-rate rowing, there’s a valuable technique of *controlled shortening* – deliberately taking slightly less length to maintain better rhythm and boat speed. It’s not about rowing short or choppy, but finding that precise sweet spot where you preserve just enough length to load the legs effectively while enabling faster stroke turnover.

The magic happens when crews develop quick catches and fast hands at these elevated rates, making swift transitions more valuable than maximum reach. This approach proves particularly effective in sprint races; 500m and 1km distances (common for amateur crews) and when rowing with fit athletes in favourable conditions like tailwinds.

However, it’s important to recognise this isn’t a universal solution – in head races, with less experienced crews, or in heavier boats that demand full propulsion per stroke, maintaining more traditional length remains crucial. That said, even in these scenarios, strategic high-rate bursts still play an important role when making moves or finishing strong. The key distinction is that controlled shortening at high rates isn’t about compromising power, but rather redistributing it more efficiently through the stroke cycle to maintain boat momentum. When executed properly by trained crews, this subtle adjustment can be the difference between holding rate with good connection versus fighting to maintain an unsustainable, exaggerated length that ultimately slows the boat. 

Training the Transition

Preparing crews for high-rate effectiveness requires specific drills:

1. Rate Ladders/ Gearing Changes: Progressive intervals (e.g., 28→36 spm) to adapt to escalating demands

2. Rate-Capped Pieces: Strict rate targets (e.g., 5x500m @30 spm) to maximise power within constraints

3. Sacrifice Drill: Alternating 300m segments at 28 spm (full length) and 34 spm (controlled shortening) to compare speed/fatigue

*Coaching Note*: These drills often confuse stroke seats—clearly explain the intent and technical focus beforehand if required.

The Amateur’s Verdict

Higher rates win races when implemented correctly. Unfit crews won’t magically succeed by rating high—but then, unfit crews rarely win regardless of strategy. The courageous crew that masters the balance of sufficient length and aggressive rhythm will outpace competitors clinging to comfortable low rates.

Test this yourself: Row 500m at 28 spm (full length), then 500m at 34 spm (controlled shortening). Compare splits and experiences—you might discover untapped speed potential.

In short, lots of short and hard pieces in training; “Train the brain”

Final Thought

“Higher rates reward courage. If your crew is fit and technically prepared, don’t fear a shorter stroke—embrace the rhythm and attack.”

The post Stroke Rate, Stroke Length and Ratios – The Racing Dilemma! appeared first on The Coxswains Journey.

Fatigue is a natural byproduct of sustained effort, but when it accumulates over months of training and racing, it can become a major obstacle. The two primary types of fatigue athletes face are physical and mental. Physical fatigue manifests as muscle soreness, reduced power output, prolonged recovery times, and an increased risk of injury. Mental fatigue, on the other hand, can lead to a loss of motivation, reduced concentration, heightened stress, and a sense of emotional exhaustion. Both types of fatigue are interconnected, and ignoring one often exacerbates the other.

We received a post on my Zoom training WhatsApp group last night from an athlete who has most certainly been around the block, a very accomplished rower and coach, who simply asked, “Are other people feeling tired and finding it hard to get motivated lately?” Now, as I said, he knows his stuff and has been a stalwart of the sport since he was a boy—he is now in his mid-fifties. What’s my point? Well, if he can feel the pinch as we enter the tail end of a season, then anyone can. And you SHOULD! You’ve most likely been working hard for a long time.

If you have been mentally and physically committed to a season of rowing that, in Australia, kicked off in September, you will be mentally and physically drained. At this point, you are probably even more mentally drained. All the stress on your mind and body builds, and fatigue becomes a big factor. Not to mention the challenges of club and crew dynamics, as well as the politics (that’s just icing on the cake for all athletes).

How do we overcome this? Well, you can’t really, to be fair, but you can push through this feeling. You need to have goals, and these goals must always be realistic—not just long-term, big-picture aspirations but goals that you can tick off as you go along. Many masters rowers, especially, just plod along with no structure and no purpose (except chasing a medal “next weekend”), and then before they know it, they feel burnt out. And guess what? No “medal next weekend.”

“Failing to Plan is Planning to Fail” – create a structure and follow it with consistency!

Its also worth appreciating that overtraining is also a major factor of burnout and loss of motivation. Persistent soreness that doesn’t subside with rest, decreased performance despite continued effort, increased susceptibility to illness or injury, difficulty sleeping, and a constant feeling of tiredness are all red flags. Mental burnout may also present as a lack of enthusiasm for training, irritability, or a sense of dread about upcoming sessions. Although overtraining should not be a major issue with a structured consistent program.

Prioritising rest and recovery is essential for combating fatigue. Ensuring adequate sleep, scheduling active recovery days, and incorporating mobility work, stretching, and massage can all help. Adjusting the training load is also important—periodising training to allow for peaks and troughs, listening to your body, and reducing volume and intensity when necessary can prevent excessive strain. Communicating with coaches or training partners about fatigue levels can also be beneficial. In short, if in doubt, ask how others are feeling (that’s what prompted this post). If you have a coaching team and follow their plans then you should be covered in most if these areas, BUT you must follow the plans, do not go it alone thinking you know better.

Obviously, proper nutrition plays a key role in managing fatigue as well. A balanced diet rich in protein, carbohydrates, and healthy fats, along with proper hydration and electrolyte replenishment, supports sustained energy levels and recovery. Avoiding drastic calorie deficits is essential, as under-fueling can contribute to both physical and mental exhaustion. To be fair, this is a bit of a case of do as I say, not as I do 😉

Taking steps to reset mentally is just as important as, if not more, than physical recovery. Short breaks from structured training, mindfulness or meditation, and shifting focus to process goals rather than just results can help maintain a positive mindset. Structure is incredibly important when it comes to pushing through these legitimate feelings of fatigue. With structure, you have purpose; with purpose, you create motivation. Combine that with discipline and, most importantly, consistency in training, and you will push through a season and yield the results you deserve.

Long seasons of training and racing can wear down even the most dedicated athletes, but recognising the signs of fatigue and proactively managing it can help maintain performance and enjoyment. By listening to your body, adjusting training loads, prioritising recovery, and keeping a balanced mindset, you can stay strong both physically and mentally, ensuring a sustainable and rewarding rowing journey.

Carpe Diem!

The post Late season Fatigue – The mental and physical strain appeared first on The Coxswains Journey.

I constantly battle the day-to-day challenge of when is enough, when will I stop? Right now, I’m injured; I need another new hip, but that won’t stop me. Why? because the problem with sport is we don’t know when it may end and when our bodies and our minds give up.

I was chatting today with the captain of our rowing club, a motivated young guy, who has built a strong group of juniors and is heavily invested. well, he is now at the age of going through the battle of how much should I focus on rowing or getting a “real job”. I can’t persuade him in any direction, nor would I, but what I did say to him is in sports opportunities don’t come around all the time, and when they knock you have to answer. Unlike the real world, yes there is that “dream job”, but there will always be another.
I’m getting a bit off-topic, so let’s get back to me, I always like that. lol
I was the hopeless fat kid in primary school. Back in my day sports teams were selected when the teachers gave the “cool kids” the job of captain and they had to select the teams (who they wanted on their side), I was always last or second last picked; I do recall it was a battle between myself and a bloke name Peter Spalding (by the way, he is now a pilot for Qantas flying the big arse planes, whose the cool kid now…), and this was a coed school, anyway, that really pissed me off, but to be fair, I was no good at any of those sports and if I was picking teams I would have picked myself last too!
Then I moved to senior school, and my best mate, Bill, said “Let’s do the Glenferrie gallop” It was a 9km run around Hawthorn, and I nearly died. But a spark was lit! I actually did it. My parents said I was dreaming if I thought I could run 9km. Well, the joke went back on them because when I finished that at 13 years old I said, well now I’m doing a marathon, and I did! well fk all you guys, I can do sport! and hard sport, not cricket at primary school, or tunnel ball, but I could run marathons.

Let’s move forward or I’ll be here all day. Now that I’m at the other end of my sporting career, and sport is very much a part of my life and my “Modus Operandi” I find myself now trying to work out a path forward; where I can still glean satisfaction, enjoyment, fear, and pain (do you like the last two? they are very important for me).

So where to from here? When I found triathlon over 30 years ago after I gave up rowing (for the first time) I was terribly overweight (103kgs…. yep…) and I found something that gave me so much within what I wanted from sport! The personal challenges, the pain, the pressure, the fear, the anxiety, the mental aptitude required, and from that I fell in love with triathlon as a sport.
But, there was something missing, a big part, the camaraderie, the group feeling, that didn’t exist as a solo athlete. Yes, you would win (or succeed, whatever that may look like to you) a race and feel great, but it was just you celebrating. I fondly recall my son during his early swimming days as a kid saying “it’s ok, but there is no one to celebrate with” and how right he was. This is why team sports are so important, again I’m going off-topic.

So when is enough enough? well, I say never! Of course one day we won’t be able to do it, but that’s not because we have had enough it’s because our bodies have had enough. but our desire, passion and motivation will not die! That’s who we are as athletes. Just last week I was chatting to my great mate Matty White (Ex pr triathlete) one of the mentally toughest people I know, I made a 1 dollar bet with him that he will be doing competitive sport again within 2 years, he is 47 years old and can’t come to terms with slowing down. Only recently competing in HYROX as a professional as he won’t even accept age group competition. He seems to think he can just turn it off and stop doing competitive sports, well I call BS and made that bet. I will be right, you can’t turn off that flame.
But what can you do? You can change direction, do different things, and find different motivations. That is what I have been moving toward lately with being a Coxswain and Coach; I’m finding extreme sporting satisfaction in seeing others succeed (those who are serious and doing the work). At our rowing club, we have a brilliantly motivated couple working their asses off at the moment, technically a bit of work to do, but mentally and physically they absolutely nail it. I look forward to racing against them and being beaten by them. Don’t worry, I won’t throw any race, and when/ if that happens they will have deserved it 100% and I will have complete satisfaction as I have helped in their journey towards their success.
After all of this, what I’m saying is, that enough is never enough; if it’s in your DNA you won’t find satisfaction outside of your sport, but you can find satisfaction changing your “Modus Operadai” and focussing on a slightly different direction. Accept your body is slowing down, accept that you cant win all the time, embrace that, and encourage and promote those around you who are better! why? well, it might just be because of you they have a “Modus Operandi” to compete!

Capre Diem!

The post Success in sport! – When is enough enough? appeared first on The Coxswains Journey.

For serious and casual rowers seeking professional-grade performance tracking without breaking the bank, CrewNerd emerges as a game-changing mobile application that turns your smartphone into a sophisticated training companion. Offering the functionality of the industry-standard NK SpeedCoach at a fraction of the cost, this innovative app is revolutionizing how athletes approach their water training.

Why CrewNerd Stands Out

CrewNerd leverages your phone’s built-in technology to deliver comprehensive performance metrics that matter to rowers. With just your phone, you get instant access to the basic data including:

– Real-time stroke rate calculations

– Precise distance and speed measurements

– Heart rate monitoring (via Bluetooth)

– Performance analytics and tracking

Plus, Key Features That Set It Apart

 Smart Training Tools

– Customisable workout editor for creating personalised training plans, easily

– Interval training support with flexible work/rest periods

– Automatic start/stop detection based on movement

– Voice feedback for vision-impaired athletes

Real-Time Coaching Connection

The Live Tracking feature transforms how coaches interact with their athletes, enabling:

– Real-time performance data sharing

– Location tracking for safety and monitoring

– Password-protected viewing for team privacy

– Multi-device compatibility for coaches’ preferred devices

Seamless Integration

CrewNerd plays well with the entire rowing ecosystem:

– Direct uploads to Strava, Concept2, and TrainingPeaks

– Apple Watch compatibility

– Apple Health integration

– Support for multiple export formats (TCX, GPX, KML, CSV)

Perfect For Everyone on the Water

Whether you’re a competitive rower, recreational paddler, or coach, CrewNerd adapts to your needs. The intuitive interface, inspired by familiar rowing equipment like the NK SpeedCoach and Concept 2 ergometers, ensures a minimal learning curve and maximum utility.

For coaches, the dedicated “Coach Mode” provides essential tools for practice organisation and athlete monitoring, making it an invaluable addition to any training program.

CrewNerd represents the future of rowing technology – professional-grade performance tracking that’s accessible, affordable, and incredibly versatile. It’s not just an app; it’s your personal rowing coach, training partner, and performance analyst all in one sleek package.

And to top it off, it’s really simple to use!!

The post CrewNerd – Your Perfect Rowing Partner! appeared first on The Coxswains Journey.