Smooth the learning curve
Tips for new competitive single scullers.
Going off course, arriving late to the start, and stopping before the finish line may be rookie mistakes, but they’re ones every new competitive single sculler makes. With the 2k season ancient history, now’s a great time to examine past races for areas to work on.
Racing the single requires a delicate balance of fitness, technique, mental preparation, tactics, and navigation. If you are new to competitive sculling, you can expect it to take three seasons before you start having consistent performances. The peaks and valleys of your learning curve are just part of the process. Though you may want to win right away, staying internally focused on your weak points will translate into greater external results. Here are some suggestions to help you stay on track as you pursue your career in the single:
Get Race Ready
Physical preparation is the base of the pyramid on which you’ll build your technical and mental skills. Adequate leg and core muscle strength is required to execute the drive with proper technique. Core strength plays an important role in maintaining posture when you start to tire; this can lead to a loss of connection or compromise breathing patterns when posture collapses. Lower body flexibility is also necessary to attain proper compression before the blade enters the water. Poor muscle elasticity can compromise stroke length and your ability to relax during the recovery. Training complex movements helps develop coordination. This can include free weights, calisthenics circuits, or stability ball exercises.
Aerobic conditioning influences how fast and how long you can sustain a certain pace, preventing fatigue that causes technique to deteriorate. It’s important to remember that the best technique won’t help you if you don’t have the engine to go faster than the sculler in the lane beside you. If you are carrying extra weight, plan on losing a few. By getting rid of some of that inactive tissue, you’ll be able to move the boat faster with the same amount of power. If your sculling technique isn’t where it should be, stay fit with other forms of exercise until you’re ready to work hard—and work properly.
Technically Obsessed
Technique demands much of your attention, and it develops gradually from one season to the next. To begin, you’ll need to establish stability, then blade work, followed by power application, and the ability to race at various stroke rates. I define full pressure as the highest pressure you can row while still maintaining good technique. The moment technique starts to deteriorate, so will the speed of the boat. As a new competitor, your focus should be on gradually increasing your power output while maintaining proper form. Learn to finesse the boat, master the release, and keep the blades off the water during the recovery while maintaining a continuous motion until they enter the water again. A good release and recovery sets you up for a good entry. This, in turn, leads to a more effective drive. A powerful drive is of no use if you can’t keep your blades off the water on the recovery. Incorporate drills into your warm-up and get as much coaching as you can during the early stages of your career.
Race Day
Competition allows you to summon all the skills you’ve accumulated along the way. But before you can race, you’ll need to be able to steer. If you go off course in a head race and row an extra 500 meters, your wayward ways will be reflected in your results. In the single, you must pay attention to what’s going on around you. Take one stroke at a time and aim for efficiency rather than splits on your SpeedCoach. Being organized at the regatta course also helps to lower race-day stress. Know your start time, how long you’ll need for your warm-up, and where to find your equipment. If you plan on rowing more than one event and the single is your priority, try to race it first so you are fresher. And finally, spend time evaluating your performance after each event. Try to identify 10 areas you’d like to work on and 10 areas where you think you’ve improved. This review will help you climb the ranks.
By Marlene Royle
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