Drilling down on technique

by Sara Bird

As we start winter training, now's the time to focus on technique and distance in the boat - while building up power and endurance outside the boat. It's a great opportunity to reintroduce drills, work on the feedback from Autumn selections, break down bad habits, and have some fun on the water. Your brain should hurt more than your body after boat sessions at this time of year.

First you need to know what makes 'good' rowing at each part of the stroke - so here's a break down of the technical aspects we're looking for:

Technical aspects of the gig stroke

Next, you choose at least one drill, and work it into your long row. The cox needs to introduce the drill, explain the purpose of the drill, demonstrate it, and give it time to bed in - rowers may struggle for a few minutes but the outcome is worth it. Provide feedback and practical tips, and recognise positive change.

Drills for every part of the stroke

Ideally, you'll keep cycling through these drills right up to competing - technical issues are magnified with power, and even Olympic rowers do drills to keep bad habits in check and provide variety.

Match these drills with the spreadsheet in the previous post for more detail about how to do them - and keep an eye out for future posts as we focus each week on a different aspect of training, right up to May. If you have any questions, ask the selectors.

There's a drill for that...

by Sara Bird

About 2 years ago I spent several weekends compiling the longest list of rowing drills, adapted to gigs, that I could create...and then I lost it.

But in a recent computer clear out - look what I found!

Catches too slow? Got a drill for that.
Feathering an issue? Got a drill for that.
Crew uncoordinated? Got a drill for that.
Timing out? For a drill for that.
Hands too slow/fast on the finish? Got a drill for that.
Too deep, too shallow, too slow, too quick...? Got a drill for that
Want to build power in every part of the stroke? There's always a drill for each.

And, in most cases, more than one...

Drills are great to help build and improve technique, to relieve the boredom of long rows, and should be used by any level of crew - high performing crews build drills into their warm ups if there's a niggle they know they need to sort.

Combine these with high power rowing in other sessions and out of the boat training for the perfect combination of power and technique across your training regime.

However - coaching drills requires explanation, demonstration and feedback - watch out for more posts on this.

Download the whole list at http://bristolgigclub.co.uk/wp-content/uploads/2016/11/Rowing-drills-1.xlsx - and contact me or add comments below to add more or ask questions.

The unwritten rules of BGC training sessions:

Some do’s and don’ts for when you’re in a training boat

By Sarah Gosling

When I was first selected for a crew, I was pulled aside by a kind, experienced BGC member. She explained that there are a few ‘unwritten rules’ that, if followed, allow your rowing sessions to run smoothly and without risk of upsetting anyone else. I thought it might be nice to pass them on to other rowers reading this blog. I hope they help you achieve perfect crew zen in your training sessions :-)

• Listen to the cox - they can see a lot more from their position than you can, and have an important job in keeping you and the gig out of harm’s way. Always stay attentive to their instructions, particularly when launching and coming back into land. 
• Only stop rowing if you are told to do so - if you need to move your stretcher/seat, take off your coat, need a drink etc., just shout down the boat to your cox and they will usually organise a quick break so you can readjust. Don’t just stop rowing without saying anything. It tends to throw the smoothness and timing of the whole crew whilst alarming the cox (something must be terribly wrong if you have had to suddenly stop rowing!) and maybe skewing the boat round at a vital moment...
• Stay quiet during training pieces - there is nothing more off-putting to a cox or other rowers than 2 rowers having a conversation in the bow. Save conversations for rest periods and before/after your session. 
• Only drink water during rest breaks - this is a controversial one, but also something that can really upset people. If stroke side are working hard to pull a boat round a turn, bow side rowers should look attentive and ready to come back in at any time as a courtesy and out of respect for the effort the stroke side rowers are putting in. Similarly, in drills where some crew members are rowing whilst others are sitting out, the resting rowers should not be drinking water and having a break, but instead watching to gain tips and lessons from those currently rowing. Make sure you show support and respect for your crew. Always arrive well hydrated.
• Don’t worry if you make a mistake - there will be sessions where everything seems to go wrong, but take these as ‘off days’ and move on. Deal with issues one at a time, and don’t worry if changing one thing makes everything else fall apart- no one else will mind. Eventually it’ll all come together. 
• Stay positive and supportive of others - you are literally all in the same boat. If someone is rowing particularly well, compliment them. If they are having a hard time of it, try not to get annoyed with them as they smack you in the back for the 20th time. A happy boat usually leads to a well rowed boat, so try to keep patient and work on your own technique. 
• Keep your focus in the boat - Rowing as a crew means that you have a responsibility to other rowers around you. When your big power puddles fade as you rearrange your hair (yes boys do this too!) or try to get a look at what the men/women’s A crew are up to, the rest of your crew will have to put more power in to make up for it. Share the load by keeping your focus purely on your oar and the current drill.