How to get to the head race start line at the optimal boat speed.
Timestamps
Feel confident at the beginning because you've done a good start - get into the zone and enjoy the process. A rolling or flying start means your boat is already moving - the start gets you up to race speed so you're close to race pace as your bows go over the start line.
The precise details matter a little less than in sprint races. Guy Pooley is a very skilled head racer - he never wasted energy on excess strokes before the start line. Learn how quickly your boat gets up to race speed. Practice this in your warm up each time you row.
Approaching the start line at half pressure and then increase the pressure first (keep rate controlled) and when 5 strokes away from the timing point begin your start sequence. I like to do three 3/4 length strokes. This allows a short, punchy stroke with good leg drive power. Then go to full slide on the 4th stroke.
Keep the punchy power and start to increase the stroke rate. Get this to well above your mid-race rate - go between 2-6 points higher. This allows you to step down to race pace and to get a good contrast and rhythm. It should feel easy to achieve race rate.
Create more rhythm as you take the rate down while continuing the long, accelerated strokes. Let the stroke feel elastic and long in the water. Move towards this type of stroke and your rate will naturally drop a few points. Hold this step down for 40 seconds to a minutes - allowing the rate to fall a little more. Use making a rhythm as the method to step down towards race rate.
Rhythm is the contrast between the power and recovery phases - a big contrast gives you rhythm.
Do this by having a strong second half of the power phase. Do a confident swing-and-draw to end the power phase. This adds a little more boat speed. As you move to the recovery separate the arms from the body on the recovery - get them fully straight while still leaning back towards the bow. Pivot after your arms are straight. A clear sequence of arms and body.
This separation of hands and body helps to bring the rate down. On the next stroke make a strong second half of the power phase and again, separate the arms and body. The handle speed in towards your body is the same as the handle speed away from your body. Keep it proportional. Make the rhythm over three strokes so it's very strong. It establishes the race rate you will use through the rest of the race (except the sprint finish).
As you row towards the start - don't rush those first three strokes. Be powerful at the lower rates to increase the hull speed. The stroke coach averages over three strokes so it won't show race splits immediately. You must have leg power on these first three strokes. As the boat moves faster on the second stroke so your rate will be a little higher than the first and the same for the third stroke.
When practicing in training hold the rate down in these first three strokes and see what happens on strokes 4-5-6-7 with your 500m split compared to what happens if you let the rate rise on the first three strokes. Let your speed coach measure meters per second because it's more sensitive to boat speed changes. Use this in practice to find out how quickly you can get the boat hull up to race speeds.
Be confident working hard at the start - you won't exhaust yourself with a hard start.
How to select the right races for your head racing season. Ways to build up to the big race event. Improving race plans and race execution.
01:00 The big event is your focus. It's easy to choose the big event. But the season starts with smaller events.
If you are new to head racing choose local events you can do in a day trip. Choose those with uncomplicated courses and reliable water. More experienced racers choose races to help me perform better in your peak event.
3 things to consider when choosing your head races
04:00 Check the rowing regatta calendar to find events,
David Biddulph's rowing calendars, Regatta Central, Row2k, Rowit.nz, are other calendars for different countries.
Few people are good enough at racing to just do one big event - most of us need preparatory events to test ourselves out. Get a reminder about fitness, steering, race craft skills all need practice.
Work back from the date of your big event and get a race, a race simulation or private match every 2-3 weeks leading up to the big event.
Have something every 2-3 weeks. Marlene thinks every weekend is too much for her preference. Consider the time it takes to travel, load boats, get equipment to the event - it all takes planning. You can do simulated races too - doing a time trial at home is different from a regular practice outing.
Your recovery and age are also considerations if you choose to race every weekend.
09:30 Marlene chose low-key Maine races during summer for her comeback season. She raced 6 times just to get ready to go back to HOCR in the fall.
Make a list of what to do - improve the list as you practice different regattas in order to refine it. Create a trusted system that works for you. This takes a lot of stress off you because you have a reliable timetable.
Carlo Zezza Winning Head Races book
14:30 Create a simulated race at your home water.
Do a warm up, check over the boat. See if you can get another club to come and race against you.
Next time we talk about race plans. Think about your race, what are your strengths and improvement points? Build skills into your workouts - this is what the Faster Masters training programs include. Each workout has technique as well as workout recommendations.
Head racing rowing stories for you to learn the best tactics for overtaking, starting, fending off another crew, maintaining form, race plans, and sprinting for the line.
5 Tips for head racing
01:50 Head Racing is fun - we are going to share one tip each for five critical parts of your race. Firstly, the key rule is to practice everything beforehand. DON'T do it in the race for the first time.
03:30 Clarifying your understanding of every call - what it means and how to do it. It's essential everyone in the crew has identical comprehension of the cox's calls.
04:00 Starting the race
- Be at race speed as you cross the line - do a moving start (half, half, three quarter, full full slide).
- Start close to the crew in front - try one and a half lengths. Position the boat hull to avoid wake from the boat in front's puddles as they come under your riggers.
06:30 Overtaking
- Pay attention to your blades if you are on the side closest to the other crew. Avoid clashing blades - adjust your timing so you place yours into the water in between their oars. Watch your oar and try to put it in behind theirs. Don't look at the other crew if you aren't on that side of the boat - your job is to keep the boat level while overtaking. Use a little lateral pressure on the gate.
- Get close behind the crew before starting to overtake and then steer late. Try to hold your line as long as possible and hope the other crew steers away first. It's like a game of "rowing chicken".
09.20 Fending off another crew from overtaking you.
- As you watch them coming take long strokes. Try to increase stroke length by one inch a stroke.
- Steer late and hope they steer around you first.
2:30 Maintaining form
- Have several "one word mantras" which are your key to row wall. This could be "legs" or "swing". Simple commands because the athlete's brain is oxygen-starved and not good at comprehending when tired.
- The coxswain should take control of the technique and tell the crew how to do the change they want e.g. "lift your hands to the catch" or "Length in the water".
15:45 Sprinting for the line
- Agree one landmark you will use for the finishing sprint
- Go for home early by gradually upping the rate.
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