An Introduction to Rowing (6 page)

Figure 35:
Rowing machine

Indoor rowing machines provide the rower a means to get excellent cardiovascular exercise off the water and also help improve stroke technique. The rower should use the same rowing technique as for rowing a shell. The drive should have the same sequence of using the legs, torso and then the arms as described in detail in the chapters on sweep rowing and sculling. It is an efficient workout making it possible to burn in excess of 1000 Kilocalories per hour. A typical workout would consist a steady piece for 20 to 40 minutes.

Rowing machines also have a digital readout so that the rower can measure the stroke rate in strokes per minute (SPM) and also the distance covered. There is also a conversion from Split Time to power measurements in Watts or Kilocalories per hour.

The damper is used to adjust how quickly the force from the handle is applied to the machine. A higher damper setting will result in a slower stroke rating, while a lower damper setting will result in a faster stroke rating.

Although a rowing machine is a great way to exercise it is not a substitute for actual time on the water. One characteristic of boat behavior that a rowing machine does not provide is that of lateral tilt; the rower needs to be able to balance a boat.

Concept2 is by far the most popular manufacturer of Erg machines.

Erg machines have several measurements that can be used to improve the rower's stroke and power.

• Stroke Rate. This is the rower's cadence or number of strokes per minute (SPM). During training this should between 18 and 30. In a race this is typically 30-40 SPM. During a Power-10 the stroke rate is about 40 SPM.
  
• Split Time. This is average time to row 500 m and is labelled av/500m on a rowing machine. This is an indication of the power of each stroke, in other words how hard the rower has pulled. It does not correspond to how many strokes the rower takes since strokes can vary in power. The Split Time can be converted to power measurements such as KiloCalories per hour or Watts.
  

The digital display for a typical rowing machine is shown below.

Figure 36:
Rowing machine display

A rowing workout should be preceded by some stretching exercises. Before stretching perform a short 3-5 minute easy row to warm up the muscles. Stretching helps to keep the muscles supple and prepares them for the activity. It also helps maintain full range of motion for the muscles, release tension in the muscles, develop body awareness and promote circulation.

Each stretch should be done in a slow, relaxed fashion without any abrupt motion and held for about 30 seconds. For single sided stretches repeat on each side. These should include stretches of the lower back, back of the leg, and shoulders.

Here are some good stretches:

• To stretch the quadriceps muscles, while standing pull your foot backwards and up bending the knee.
  
• To stretch the hamstring muscles, while sitting on the floor move your hands forward along the leg toward the toes, leaning and bending from the waist while keeping your back straight.
  
• Torso rotation. Lie on your back, bend your hip and knee to 90 degrees, place your opposite hand on the knee while keeping the opposite leg extended straight, then pull your knee and leg across the center of the body, turn your head toward the opposite side and your extend arm.
  
• To stretch the posterior rotator cuff and shoulder, stand with your arm in front of you, use the opposite hand to hold underneath your arm just above the elbow and then slowly pull your arm across your body toward the opposite shoulder.
  
• To stretch the gastrocnemius, soleus, and achilles tendon of the lower leg, stand facing a wall and separate your feet with one leg bent closer to the wall. With elbows straight lean forward with your hands on wall. The calf muscles of the leg further from the wall are then stretched.
  

Workouts should always start with a short 3-5 minute piece of easy rowing to warm up, followed by stretching exercises. After stretching various workout pieces can be used such as:

Four 5-minute pieces varying the stroke rate: 20, 22 and 24 SPM, with 1 minute easy rowing in between.

Two 10-minute pieces at a steady stroke rate: 20-24 SPM with 2 minutes easy rowing in between.

Single 30-60 minute piece at a varying stroke rate: 20-24 SPM.

Finally do 3-5 minutes of easy rowing to cool down, followed by stretching exercises.

Boats are fragile and easily damaged so they need to be lifted, carried and maneuvered with care. Proper boat handling is required to ensure that the shells can be taken to the water, removed from the water, and returned to their racks in the boathouse without being damaged or causing injury to anyone. Boats will also need to be de-rigged for transport on boat trailers. The coxswain has a key role in directing all boat handling activities.

Oars should always be carried with the blades in front of you so you can see where they are and avoid getting them damaged.

An eight weighs about 200 pounds so it important that the crew lift the boat together so that any individual does not lift more weight than necessary. The coxswain must check that all crew members are present and ready before lifting by calling a roll-call count down. The coxswain should usually walk near the stern to watch the skeg and ensure that it is not damaged. To lift the shell from a rack and carry it out of the boathouse this procedure should be followed:

1. Each rower should stand next to a seat.
   
2. When the coxswain calls "Hands on", each rower will reach across to the opposite gunwale and wait.
   
3. When the coxswain calls "Ready, up and out", the rowers in unison lift the shell off the rack and out into the middle of the boathouse.
   
4. The coxswain then instructs the rowers separate alternately to each side of the boat with the command "Split to shoulders" or "Split to waists" to carry the boat out of the boathouse.
   
5. On the command "Walk it out" the crew walk forward carrying the boat out of the boathouse. The coxswain should call "Watch the riggers" on moving past the doors.
   

Boats are usually carried upside down but may be canted to the side in some situations. Eights and fours should be carried with each rower having the gunwale opposite their rigger on their shoulder, or at waist height with arms extended.

Shells may be carried by the crew from the boathouse to an open area where they can be seated on two boat slings for rigging. For an eight, the slings should be placed under the two and seven seat rigging. For a four shell, the slings should be placed under the one and four seat rigging.

Figure 38:
Boat Sling

Then once rigged the shell can be carried to the dock.

Figure 37:
Lowering a boat onto slings

The following steps should be used to get into the boat once it is in the water. Assuming the port-side is against the dock.

1. Stroke-side rowers put their oars in and close the gates and hold the boat.
   
2. Bow-side rowers get in with their oars and put them in the gates.
   
3. After bow-side oars are pushed out the stroke-side rowers get in.
   
4. The coxswain gets in.
   

After rowing a similar procedure is followed for getting out of the boat. Assuming the bow-side rowers have their blades on the dock.

1. The coxswain gets out.
   
2. Bow-side rowers get out and hold the boat.
   
3. Stroke-side rowers undo their gates, get their oars and get out.
   
4. Bow-side rowers get their oars out.
   

There are several aspects to rowing that someone new to rowing needs to be aware of. These include the balance of the boat, steering and stroke technique. These will be covered in the next few sections.

The balance or set of a boat is a key part of rowing. Each rower should ideally have their weight directly over the centerline of the boat. However, sweep boat rowing requires that the weight of a rower deviate slightly from being directly the centerline, particularly at the catch. Starboard side rowers will lean slightly to starboard at the catch, and port side rowers will lean slightly to port at the catch. Part of the balance of the boat is making sure all rowers in the boat do this at the same time so that the torque to starboard and port is balanced.

As a new rower, take easy strokes to internalize proper rowing technique and do not focus on maximizing power. Balance is one of the most difficult things to achieve in rowing, so do not feel bad if the boat rocks a lot at first. One of the first things a novice learns is how to balance the boat the oars flat on the surface of the water.

The boat is steered by the coxswain in the case of coxed boats. The coxswain should always scan ahead of the boat, be alert for other boats and potential obstacles and steer to avoid them. Correct steering in head races is important since these are normally on long winding riverine courses. The coxswain must steer a line that will minimize the time but also avoid any buoys and other riverside obstacles. The coxswain should take note of any landmarks when rowing to the starting line.

The coxswain should be aware of wind conditions. The coxswain will need to make small steering adjustments to counter a cross wind during a race. In the case of a cross wind a lane assignment that is on the lee side of other boats would have an advantage.

Steering can be done using the rudder when the shell is moving and using the oars when the shell is in motion or stationary.

Rudder is the most usual method when making gradual turns while the shell is in motion. If the coxswain's cockpit is in the stern, the rudder is controlled by a cable that runs along the edge of the cockpit as shown in Figure 34. There may be two small rubber balls connected into the cable on the starboard and port side to help judge the amount of turn. The starboard and port rudder control cables should be held lightly in each hand between the thumb and forefinger. Move one of the cables towards the bow to turn the shell in that direction. For example, to steer to port move the port side cable forward. The coxswain should test the rudder movement when the boat is out of the water before starting any rowing session.