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.

The post 100 Days Straight – Discipline Over Motivation with Mario Laing 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.

The post 2026 Head of the Schoolgirls – Regatta Preview episode 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.

The post Head of the Yarra: Inside the Coxswain’s Mind! – EP 5 appeared first on The Coxswains Journey.

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.

The post Head of the Yarra: Inside the Coxswain’s Mind! – Ep 4 appeared first on The Coxswains Journey.

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.

The post Head of the Yarra: Inside the Coxswain’s Mind! – Ep 3 appeared first on The Coxswains Journey.

Episode 2: Reading the River — The Course, Conditions & Steering

The Head of the Yarra course is unlike any other in Australia — 8 kilometres of winding bends, bridges, and heavy river traffic. In this episode, we take a deep dive into the course itself and what it takes to steer it well.

Again, join me and Jennifer Pollock from ⁠⁠Toowong Rowing Club⁠⁠, where in this episode we cover:

• The major bends and landmarks — and where races are often won or lost
• Steering strategies: training line vs. race line, and overtaking etiquette
• Environmental factors such as wind, current, and narrow sections
• Practical tips for crews who can’t train on the Yarra beforehand

Whether you’re racing HotY for the first time or returning to it again, this episode will help you visualise the course and prepare for the unique challenges of Melbourne’s iconic river race.

Also be sure to check out my Podcast episode: Head of the Yarra – The Coxswains Race.

The post Head of the Yarra: Inside the Coxswain’s Mind! – Ep 2 appeared first on The Coxswains Journey.

Episode 1: Training for the Challenge — Building Your Crew for HotY

The Head of the Yarra isn’t just another regatta — it’s 8 kilometres of rhythm, teamwork, and endurance. In this episode, we break down how to prepare your crew for the challenge of Australia’s biggest head race.

Join me and Jennifer Pollock from Toowong Rowing Club, where we cover:

• Why HOTY demands a different training approach
• Crew selection and the importance of technical compatibility over raw power
• Key training sessions: steady-state, rate control, and long race pieces
• The coxswain’s role in building rhythm, trust, and confidence
• Balancing different experience levels within a crew

Whether you’re a rower, coach, or coxswain, this episode will give you practical strategies to get the most out of your HOY preparation.

Like my Podcast? Maybe buy me a coffee?

The post Head of the Yarra: Inside the Coxswain’s Mind! – Ep 1 appeared first on The Coxswains Journey.

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.

The post What does it take to be a truly special coxswain? appeared first on The Coxswains Journey.

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.

The post Row or Train? – The Hard Truth About Winning appeared first on The Coxswains Journey.