I was inspired to write this article following many conversations over the years in boat parks and around the rowing community, and more recently in particular, which prompted me to put pen to paper on what may be considered a sensitive topic.

In rowing, success is not a single definition, and that is one of the sport’s strengths. For some athletes, it is measured in medals and podium finishes. For others, it is far simpler: getting to the start line after a full training block, returning to racing after injury, or making the transition from sculling to sweep (or vice versa). For many, especially as age and experience accumulate, success becomes less about outcomes and more about continuity—staying fit, staying involved, and still being able to line up against other crews.

In practice, success is also shaped by role and involvement. In my case as a coxswain, I tend to place more value on results when there has been genuine contribution to the crew’s development over time. When there has been training input, preparation, and a shared progression toward a goal, a result feels earned in a broader sense than race day alone. Without that context, a result can still be a win, but it doesn’t always sit in the same category of meaningful success.

For many athletes, times are also used as a measure of performance, but rowing complicates that idea in a way few other sports do. Race times are heavily influenced by conditions that sit outside athlete control: wind, current, temperature, water temperature, lane allocation, water movement, and race dynamics (an often underappreciated factor). Because of this variability, rowing does not recognise official world records, instead using “world best times” as a more honest reflection of performance across conditions. It is an implicit acknowledgement that direct comparison between races is inherently limited, and that time alone is an imperfect measure of success.

Against that backdrop, the concept of “winning” becomes less straightforward than it first appears. In the current Victoria’s masters scene, fleet sizes are often small, with many races featuring only three or four entries, and sometimes fewer. On a three-lane course, that can mean a statistical one-in-three (or even one-in-two) chance of a medal simply by completing the race. At larger regattas, events are frequently split into divisions, which helps manage numbers and racing quality, but also increases the total number of medal opportunities across the day.

The recent 2026 Victorian Masters Rowing Championships illustrate this clearly. There were 369 athletes entered, yet 733 medals were awarded. Of those athletes, 266 left the regatta with at least one medal. None of this diminishes the effort required to compete—rowing remains physically and mentally demanding regardless of field size. Crews still train, prepare, and execute under pressure, and that reality should not be understated.

At last year’s Australian Masters Rowing Championships, there were 964 athletes, 2,132 medals awarded, and 593 athletes who won at least one medal.

Even at the 2026 Australian Rowing Championships, where competition depth is significantly higher, there were 2,077 athletes entered and 1,483 medals awarded, with 693 athletes collecting at least one medal. While this is a very different level of competition, it still highlights how frequently podium outcomes occur within structured regatta environments across the sport.

But it does raise an unavoidable question about what is actually being measured when we talk about success in this environment. When medal opportunities are frequent and fleet sizes are limited, winning inevitably becomes a softer indicator than it is in most other sports. It still matters, but its exclusivity—and therefore its weight—changes.

This is where the tension sits in masters rowing in particular. The sport still presents itself through the language of competition, yet the structure of that competition often produces outcomes where medals are more accessible than decisive. That does not invalidate them, but it does shift their meaning as a primary measure of achievement.

Perhaps the more accurate view is that rowing operates on two parallel definitions of success. One is competitive and results-based. The other is persistent and participation-based. Most athletes, whether they articulate it or not, end up navigating both.

Winning will always have its place. But in this context, it is only one part of a broader and more complex picture—one where simply continuing to turn up, train, and race may be the more telling indicator of success over time.

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I remember a quote from Greg Welch, Ironman World Champion in 1994: “If you want to win, you’ve got to be willing to take risks.” That resonated with me big time. Conservatism doesn’t bring glory.

Anyone who has been in boats I’ve coxed will know I like taking risks. I don’t like the “vanilla” approach to race plans, and I like backing the abilities of the athletes I’m coxing. That said, I need to sign a bit of a disclaimer here — I don’t always know every crew perfectly, so sometimes judgement has to be adjusted on the fly.

Until recently, I didn’t realise there was actually a name for something that sits right in this space: the “Explore vs Exploit Dilemma”. I came across it in an article a few days ago and went down the rabbit hole.

The idea is simple, even if it sounds academic. Exploring means trying something new to find a better way of doing things. Exploiting means sticking with what already works and getting the most out of it.

Every crew, whether they realise it or not, is constantly moving between these two modes — assuming the coaching team (and coxswain) are across planning properly. The challenge is that most crews don’t get the balance right. Not because they don’t understand rowing, but because training and racing pressure naturally pushes them toward one side.

In rowing, exploiting is where consistency lives. It’s locking in a race plan you trust, reinforcing technical patterns that already move the boat well, and repeating training sessions that you know deliver results — or worse, assume deliver results.

It’s also about making decisions that favour reliability over potential. When a crew is in a good place, this is where you want to spend most of your time. It’s also, generally speaking, the easier option physically and mentally.

The problem is that if you only ever exploit, you eventually plateau. You get very good at what you already are, but you stop discovering what you could be. Growth slows, and for older rowers especially, it can stop altogether. That’s where exploration has to come in.

Exploration is uncomfortable by nature. It might be a different boat setup, a change in rhythm or structure during training pieces, or moving athletes around in the boat to see what happens — which, of course, can bring ego into play very quickly.

In short, it’s deliberately testing different technical or training approaches. Most of the time it won’t feel better straight away. In fact, it often feels worse. That’s why crews abandon it too early and don’t give it enough time to see real outcomes.

But the point of exploration isn’t immediate performance. It’s information. You’re trying to find out whether something has a higher ceiling than what you’re currently doing.

Where crews tend to get this wrong is timing.

Early in a season, there should be a strong exploration phase. This is when you can afford to test, adjust, and get things wrong. But many crews settle into “status quo” early just to get the season underway, and because most seasons start with head racing, it’s easy to become conservative without noticing.

As you move closer to competition, the balance should steadily shift toward exploitation — making the most of what you’ve already discovered. By the time you’re racing, you should be almost entirely in “make it work” mode rather than “try something new” mode.

What often happens instead is the opposite. Crews stay too conservative for too long, then panic and start changing things late when there’s no time left to properly evaluate anything. That’s not exploration — that’s disruption.

The same dilemma shows up in racing, especially for coxswains. Once you’re in a race, you’re constantly deciding whether to stick to the plan or respond to what’s unfolding around you.

Personally, I don’t love rigid plans. I prefer racing — working with the crew to respond in real time as the race develops. But even that still sits inside this framework: sticking to the plan is exploitation, reacting is exploration.

Good crews don’t randomly switch between the two. They operate with pre-agreed triggers so any deviation is controlled and intentional, not emotional.

Without that structure, races fall apart quickly. Crews chase moves too early, abandon rhythm too easily, or overreact to small shifts in speed. The better crews stay anchored, but flexible enough to respond when it actually matters — and that comes down to the coxswain having real race feel and being able to read the field.

There are a few common patterns that show up repeatedly. Some crews over-exploit mediocrity — they find something that is “good enough” and stop challenging it. Others over-explore, constantly tweaking without allowing anything to settle. Both limit performance, just in different ways.

The most effective programs are deliberate about this. They define what is fixed and what is open to change. They explore early and aggressively, then narrow focus as racing approaches. And importantly, they measure whether changes actually improve boat speed, not just whether they feel better.

At its core, this isn’t really a theory problem. It’s a discipline problem.

The best crews aren’t the ones who avoid change or chase it constantly. They’re the ones who know when to stop searching and when to start locking in.

And in rowing, that timing is often the difference between being competitive and being genuinely fast.

I challenge you to explore this concept.

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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.

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.

The post From Geelong, Nagambie then to Lake Barrington – A Massive Victorian School Rowing Wrap appeared first on The Coxswains Journey.

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.

The post From the Lead-Ups to the Heads – Victorian School Rowing Breakdown appeared first on The Coxswains Journey.

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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