There is no more iconic 8’s race in the southern hemisphere (arguably in the world) than the Head of the Yarra, hosted by Hawthorn Rowing Club (disclaimer, my club..) I say that with pride.

The Head of the Yarra was first held in 1957 and with the exception of COVID-19, and flooding, has been run every year since. There are over 250 eights racing with no weight classes and coxswains are not weighed.

The Yarra River is not only a great place to train but also an amazing venue to race, this race has not only fast straights but winding bends and other challenges along the way. A coxswain needs to be “on point” all the way!

Listen in for a few ideas on how to get through the course. And make sure you have at least walked (or ridden) over the course in advance of unsure.

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The title speaks for itself, crashes will happen. In this episode, we delve into a real situation that occurred to me only the day before this podcast while it was still raw and fresh.

This episode highlights the value of good communication and being aware if your communication is effective. In this situation my communication was precise, accurate, and clear, however it was not effectively delivered. Listen in to find out what went wrong and what the valuable takeaways are!

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In this powerful mini-episode, I dive into the single most crucial responsibility for coxswains that surpasses all other duties – crew safety. Whether you’re working with juniors or masters, this brief but vital discussion covers:

• Why safety trumps performance, technique, and coaching
• How to recognize warning signs in your crew
• The importance of trusting your instincts when something feels off
• Real talk about when to call a stop (spoiler: better safe than sorry!)

Quick, direct, and potentially life-saving – this is a must-listen for every cox and rowing coach. If you care about your crew (and we know you do), this 2-minute episode could be the most important thing you hear today.

Side Note:

Here are some key ways to ensure the safety of your crew, especially junior and master rowers, during training and races:

• Be attentive to how rowers are feeling before getting on the water. If someone seems unwell or not 100%, be aware of it and don’t hesitate to have them sit out if needed.
• Keep a close eye on the crew during the session and be alert for any warning signs or concerns. Don’t be afraid to call a stop to the session if you have any worries about safety.
• Prioritise safety over everything else, even if it means going against instructions from coaches or officials. Your number one responsibility is the crew’s wellbeing.
• For masters rowers especially, they may try to push through issues, so be extra vigilant in monitoring them and don’t hesitate to intervene if needed.

The key is to stay attuned to the crew, be proactive about safety, and never hesitate to stop the boat or session if you have any concerns, even if it means going against other priorities. Crew safety must always come first.

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In this live and uncut episode recorded from the banks of the Sydney International Regatta Centre in Penrith, I share my thoughts and feelings just minutes before starting gun of the Australian Supersprint Triathlon Championships.

This is not a rowing episode, but rather an exploration of my emotions, ambitions, and realistic goals for the upcoming race, recorded on my phone with no editing or script.

The episode provides listeners with an intimate glimpse into my mindset before a major competition.

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In this powerful episode of The Coxswain’s Journey I draw on 40+ years of sporting experience to tackle one of sports most universal challenges: pre-race nerves and anxiety.

From legendary performer Barry Humphries’ pre-show jitters to my personal experiences as a coxswain, rower and triathlete, discover how top performers channel their nerves into peak performance. Whether you’re a coxswain, rower, or athlete in any discipline, this episode delivers practical strategies including:

• Breathing techniques that actually work
• Visualisation exercises for race-day confidence
• Building pre-race routines that reduce anxiety
• Converting nervous energy into performance fuel
• Why comparing yourself to others holds you back

Key Takeaways:

Pre-race nerves aren’t your enemy – they’re a natural part of performance. Learn how to embrace and channel them effectively.

• Expert insights from decades of experience

• Deep dive into managing performance anxiety

• Real stories from competitive sports

• Actionable tips for athletes at every level

Side Note:

Here are some effective ways for athletes to manage the additional stress and anxiety they face during races:

• Practice breathing exercises and visualisation techniques. I recommend taking slow, deep breaths and visualising yourself feeling confident and prepared at the start of the race. This can help calm the mind.
• Develop a consistent pre-race routine. Having a set process to follow before getting in the boat can provide a sense of familiarity and control, reducing anxiety.
• Focus on the process, not just the outcome. Concentrate on executing your responsibilities as an athlete rather than worrying about the final result. This keeps you grounded in the present moment.
• Avoid comparing yourself to others, this can create unnecessary stress and competition. Trust your own training and abilities.
• Use positive self-talk to boost your confidence. Speak encouragingly to yourself the same way you would motivate others.
• Remember that some nerves are normal and can even be channeled into positive energy and excitement for the race. Don’t try to eliminate anxiety entirely, but learn to manage it effectively.

The key is finding strategies that work best for your individual personality and experience level. With practice, athletes can learn to harness pre-race anxiety in a productive way.

The post Nerves and Anxiety – Make Them Your Friend appeared first on The Coxswains Journey.

Want to level up your coxing game? In our latest episode of The Coxswain’s Journey, we break down 10 essential tips that will transform how you lead your crew. From building trust with your rowers to mastering environmental challenges on the water, this episode is packed with practical insights for both novice and experienced coxswains.

Beyond just the basics, we dive deep into crucial aspects like crew motivation, technical observation, and maintaining composure under pressure. Whether you’re steering an eight through busy morning traffic or preparing for race day, these actionable tips will help you become the coxswain your crew trusts and respects.

Listen now to discover:

• The importance of staying adaptable and positive

• How to deliver clear, effective commands

• Ways to build lasting trust with your crew

• Tips for navigating challenging water conditions

• Strategies for keeping your crew motivated

Side Note:

1. Stay calm – It’s really important to stay calm under pressure. You might be a little bit anxious, you might be a bit nervous, but you’ve got to just deal with it and be calm, because that will give your crew confidence.
2. Don’t get overwhelmed by the environment – you’ve got to be comfortable with that. You’ve got to stay calm.
3. Practice and gain experience – the way to get a handle on that is to practice it. You’re going to make mistakes, but you’ve got to learn those things.
4. Maintain a positive attitude – having a positive attitude as your energy will filter through to the crew.

The key is to stay composed, avoid getting flustered by the pressure or environment, and maintain a positive, confident demeanor that will reassure and motivate the crew.

The post 10 Coxing tips to make you a better coxswain appeared first on The Coxswains Journey.

In this essential episode of The Coxswain’s Journey, I dives deep into what happens once you hit the water on race day. Whether you’re a novice cox or a seasoned veteran, this episode is packed with race-winning strategies and real-world insights.

Key Highlights:

• Master the pre-race warm-up strategy that turns “feeling off” into winning performances
• Learn the psychological timing of entering the start zone and why being first isn’t always best
• Discover how to maintain crew confidence through effective communication and realistic pacing
• Get insider tips on handling unexpected situations, from catching crabs to navigating buoys
• Understanding the crucial balance between pushing your crew and knowing their limits

Don’t miss my candid state championships story about the importance of checking your crew’s basic skills – even at high-level competitions!

Pro Tip: “The first boat across the finish line is the winner, and that boat is always the fastest. It doesn’t matter if you felt good or bad – boat speed is all that matters on race day.”

Must-Listen for:

• Coxswains of all levels
• Rowing coaches
• Competitive rowers
• Anyone interested in sports psychology and race strategy

Side Note:

To foster a positive and supportive environment for the crew while being realistic about their capabilities, the key is to:

1. Know your crew’s abilities: Spend time training with them to understand their strengths, weaknesses, and what they are capable of. This will help you set realistic expectations.
2. Provide honest and constructive feedback: Be truthful about their performance, but frame it in a way that is encouraging and focuses on areas for improvement. Avoid demoralising the crew with negative comments.
3. Celebrate small wins: Acknowledge and praise the crew when they achieve something, even if it’s not a full race victory. This builds confidence and morale.
4. Communicate clearly and transparently: Keep the crew informed about the race plan, their progress, and any challenges. Avoid making promises you can’t keep, as this will erode trust.
5. Encourage a team mentality: Foster a sense of collective responsibility and support. Remind the crew that you’re all in it together and that you believe in their ability to succeed as a unit.
6. Be a positive role model: Maintain a calm, focused, and optimistic demeanor, even when things don’t go as planned. Your attitude can greatly influence the crew’s mindset.

The key is to strike a balance between being realistic and supportive. With open communication, honest feedback, and a focus on the team’s collective success, you can create an environment that brings out the best in your crew.

The post Raceday – When you hit the water appeared first on The Coxswains Journey.

In this essential episode, I breaks down everything you need to know about race day preparation from a coxswain’s perspective. Whether you’re a novice or experienced cox, this episode is packed with practical tips and strategic insights to help you perform at your best.

Key Episode Highlights:

• Pre-race preparation strategies, including course map analysis and safety considerations
• Creating effective running sheets to manage multiple races
• Understanding regatta schedules vs. draw systems
• Essential equipment checks and compliance requirements
• Managing race day psychology for both coxswains and rowers
• Developing race craft and tactical approaches
• Real-world tips from experienced coxswains

Pro Tip: “Being nervous means you care. It means you’re prepared for what’s ahead and want to do your best possible job on the day.”

“Failing to prepare is preparing to fail”

Whether you’re preparing for your first race or looking to refine your race day approach, this episode provides the insights you need to excel in your role as a coxswain.

Side Note:

1. Review the course map and race information thoroughly. Make sure you understand the location of buoys, any no-passing zones, and the overall layout of the course. This will help you navigate safely and avoid disqualification.
2. Create a detailed running sheet for the day, including race times, push-off times, and when you need to collect the bow number. This will keep you organised and ensure you don’t miss any critical tasks.
3. Collect the bow number yourself and confirm the race number, lane number, and alphanumeric order. Don’t rely on the rowers to handle this.
4. Inspect the boat before going on the water, checking that the heel ties and bow ball are properly secured. Address any issues promptly.
5. Assess your rowers’ mental state and provide reassurance and encouragement as needed. Help them manage any pre-race anxiety or concerns, either as a group or individually.
6. Discuss the race plan with your stroke and/or coach, but also be prepared to adapt your strategy based on the race situation. Develop your race craft through practice and observation.
7. Watch videos of other coxes to gain insights into different styles and techniques. This can help you refine your own approach.

The key is thorough preparation, clear communication, and the willingness to adjust as needed on race day. Stay focused on safety, execution, and supporting your crew.

The post Raceday – Before you hit the water appeared first on The Coxswains Journey.

In this episode, we cover the aspects that are required from a coxswain during training, from arriving at training, getting on the water, on water training and what we do after we come off the water.

It’s in training we build the “bones” or structure of how the race will unfold, be serious about your training, be organised and stay focussed. Yes there is time for some fun too, but remember the training sessions is where the foundations are laid.

Key Takeaways:

• Master the pre-water routine: Learn why being punctual and prepared can make or break your crew’s training session
• Structure your training effectively with the 25-50-25 principle for optimal performance
• Discover how to read boat speed like a pro while accounting for environmental factors
• Get expert insights on providing technical feedback that actually works
• Learn the art of crew communication and why terminology matters

Side Note:

Here is a few key points on providing effective feedback as a coxswain:

1. Limit feedback to a maximum of 3 key points per session avoids giving too much continuous feedback, as the brain can only absorb so much information at once.
2. Avoid analysing mistakes from the last 200 meters of a race. This is often not constructive, as rowers are often fatigued at that point and defaulting to their instincts.
3. Focus on consistent issues with specific rowers, such as late catches or skying the blade, rather than general mistakes. This allows you to provide more targeted and helpful feedback.
4. Explain your terminology to new crew members and encourage them to ask questions if they don’t understand. This ensures everyone is on the same page.

The key is to be selective and strategic with your feedback, focusing on a few key areas for improvement rather than overwhelming the crew with constant critiques. Providing clear communication and creating an environment where questions are welcomed will also help make your feedback more effective.

The post Time for training appeared first on The Coxswains Journey.

Welcome to The Coxswain’s Journey, the podcast that dives deep into the world of rowing coxswains. In this introductory episode, we’ll give you a brief overview of what you can expect from the role of the coxswain in the boat, and why it’s such an important position for any successful crew. We’ll also explore some of the key skills and qualities that make a great coxswain, such as communication, leadership, and strategic thinking.

Throughout the series, we’ll be featuring tips, tricks and interviews with many people in and around sport in general, who will share their insights and experiences. We’ll also discuss some of the challenges and obstacles that coxswains may face, and offer tips and advice on how to overcome them to help you get the most from your athletes. 

So whether you’re a coxswain looking to sharpen your skills, a rower curious about the role of the coxswain, or simply a fan of the sport of rowing, this podcast is for you. Join us in The Coxswain’s Journey for engaging discussions and valuable insights into the world of rowing coxswain.

Key episode highlights:

• Why resilience is essential for handling criticism and expectations
• The truth about mental toughness in coxing
• Understanding different coxing styles and crew dynamics
• The multifaceted role: from safety officer to psychologist
• Real-world examples from recent regattas

Side note:

To develop resilience and mental toughness as a coxswain, here are some suggestions:

1. Embrace the fact that criticism will come from various sources. Understand that it’s part of the job and doesn’t reflect on your worth as a coxswain. Avoid taking it personally.
2. Practice self-awareness and self-regulation. Recognize when you’re feeling frustrated or discouraged, and have strategies to manage those emotions, such as taking deep breaths or reframing the situation.
3. Cultivate a growth mindset. View feedback, even negative feedback, as an opportunity to learn and improve rather than a personal attack. Actively seek out constructive criticism.
4. Build a support network. Surround yourself with people who can provide encouragement and perspective when you’re facing challenges. Lean on your crew, coaches, and other experienced coxswains.
5. Visualise success. Imagine yourself handling difficult situations with poise and confidence. Mentally rehearse how you will respond to criticism in a productive way.
6. Celebrate small wins. Acknowledge your progress and improvements, even if they seem minor. Recognize that developing resilience and mental toughness is an ongoing process.

The key is to approach criticism and feedback with a resilient and mentally tough mindset, focusing on growth and continuous improvement rather than letting it derail you. Consistent practice and a supportive environment can help coxswains develop these essential skills.

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