A Remote-Controlled Coxswain

Way back in 2006, I was asked to coach at Craftsbury. Two adaptive scullers would be at the camp for a week and that was when I first met James and Linda Mumford.

They both were born with Usher’s syndrome, a condition characterized by partial or total hearing loss and vision loss that worsens over time. Linda is totally blind and James is partially blind and deaf, but they both have cochlear implants to give them limited hearing.

In 2006 I helped coached James and Linda in a double on Great Hosmer Pond. I would follow them in a launch for each session.

The following year in 2007 I received word that James and Linda would be returning for another week at Craftsbury, but this year they wanted to scull in singles. I worked together with Linda for the week. This year I ended up coaching from my single while wearing a mic and a transmitter so Linda would be able to hear me. At the end of the week Linda raced in her single in the Head of the Hosmer race. I stayed a few lengths ahead to provide steering advice, but Linda covered the course in the single.

This morning I was reading Row2k and came across this article: “Remote Coxswain leads to success for blind rowers in Sarasota“. James and Linda have been experimenting with sculling a double and a single with a remote controlled rudder system designed by Bob Berry. Take a moment to read the article to learn more.

I have the fondest memories of coaching Linda and James at Craftsbury. It comes as no surprise that they continue to be trail blazers in using technology to continue their adventures on the water!

Erging in the New Year!

Concept2 is running a new monthly challenge for January 2020 called January Revolutions Challenge. There are a few different options to choose from, but the goal I am going after is to: “The Big Stretch: Row, ski or ride every day in January”. So I need to row at least 500m a day for it to count!

This goal is great because it will motivate me to use my erg at home when I am not training at the rowing club. Sometimes a simple goal can help spark my interest and I am looking forward to seeing how the month progress. So far, it’s Friday, 1/3 and I have erged each day so far, including a erg session this morning before work which was great.

Looking further ahead, later this month and the beginning of next month there are two local erg races coming up:

The erg races are always a nice challenge and are a way to gauge how the winter is progressing.

In order to better prepare for the erg races, I am going to begin to post my weekly workouts again. Last winter I did this from November through March. It’s helpful for me to be able to follow a written plan and I enjoy figuring out how to structure the workouts for each week.

Week of 12/30/2019:

Monday, 12/30 OFF

Tuesday , 12/31 OFF

Wednesday, 1/1/2020 Happy New Year!

  • Warm-up:
    • 12’ Erg (6’ @ SR18, 6’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 2 x 8000m / 2 min easy
    • Row two 8000 meter pieces. Row for two minutes at light pressure between each piece.
    • Do the 8000 meter pieces at Cat VI pace.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Pre-set the monitor for time intervals of 8000 meter work time, 2’ rest time.
  • Cooldown/Stretching:
    • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
    • 10’ Stretching

Thursday, 1/2

  • Warm-up:
    • 15’ Erg (6’ @ SR18, 5’ @ SR20, 4’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 3 x 5’ @ SR26 / 3’ easy
    • Row three 5 minute pieces. Row for three minutes at light pressure between each piece.
    • Do the 5’ pieces at Cat IV pace @ SR26.
    • Cat IV pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 2 seconds per 500-meters slower.
    • Pre-set the monitor for distance intervals of 5’ work time, 3’ rest time.
  • Cooldown/Stretching:
    • 18’ Erg (6’ @ SR22, 6’ @ SR20, and 6’ @ SR18)
    • 10’ Stretching

Friday, 1/3 OFF

Saturday, 1/4

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 5 x 3000m / 3 min easy
    • Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
    • Do the 3000 meter pieces at Cat VI pace.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Pre-set the monitor for time intervals of 3000 meter work time, 3’ rest time.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Sunday, 1/5

  • Warm-up:
    • 5’ Erg @ (2’ @ SR18, 2’ @ SR20, and 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 3 x 24′ with rate changes every 4′: 22-24-22-24-26-24 / 3′ easy
    • Row three 24′ pieces at a sustainable intensity, varying your stroke rate in each piece as follows:
      • 4′ @ SR22 / CatVI pace,
      • 4′ @ SR24 / CatV pace,
      • 4′ @ SR22 / CatVI pace,
      • 4′ @ SR24 / CatV pace,
      • 4′ @ SR26 / CatV pace,
      • and 4′ @ SR24 / CatV pace.
    • Row for three minutes at light pressure between each piece.
    • Do the 24’ pieces at Cat VI-Cat V pace. Increase the pressure as the stroke rate increases.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Pre-set the monitor for single distance of 24’ work time, 3’ rest time.
  • Cooldown/Stretching:
    • 4’ Erg @ SR18
    • 5’ Stretching

Proposed Programs for 2020

So I recently took some time and typed up a proposal for 2020 adult programs at Sagamore Rowing in Oyster Bay, NY. Check out the proposal online.

This is how the process of teaching a rowing class can begin, with a proposal. It takes time to consider the dates, the descriptions, and even the budget.

This past year Sagamore Rowing began offering monthly adult classes over the summer months. The classes were held once per week, but overall were well received.

Over the winter the club is offering a coached session for adults on Saturdays which continues to be very popular.

I’ll see if the 2020 proposal is well received also. This is the first step. Next, if the classes are approved, the club will work on recruiting students and promoting the programs.

So, the waiting game becomes not knowing whether I will be hired to teach a program. But in many ways the goal of submitting proposals is to encourage the club to continue to offer programs for adults.

I greatly enjoyed the opportunity to teach an intermediate sculling program this past July and August. We will see what happens over the year ahead!

Week of 10/28/2019

Late fall can often be a tricky time of the year. Some days the wind and weather just do not allow for rowing on the water, but we may not have shifted our focus to training indoors.

Over last winter I published a series of weekly workouts. I’d like to try to do the same this winter.

If you are still racing, or if you just finished your fall racing season, then you should take a few weeks at an easier pace.

For the athletes who are continuing to row and train regularly, I hope the following workouts can be helpful to you.

This week’s technical reminder is to remember to set your Drag Factor on the erg. Check out this short video for an explanation on how the Drag Factor works.

This week’s suggested workouts are below. Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

WEEK OF 10/28/2019:

Monday, 10/28: OFF

Tuesday, 10/29:

  • Warm-up:
  • Workout:
    • 4×15′ / 2′ easy
    • Row four 5’ pieces at:
      • 5’ @ SR18 / Cat VI (+18-23) – 15:00
      • 4’ @ SR20 / Cat VI (+18-23) – 10:00
      • 3’ @ SR22 / Cat VI (+18-23) – 6:00
      • 2’ @ SR24 / Cat V (+8-12) – 3:00
      • 1’ @ SR26 /  Cat IV (+2) – 1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:

Wednesday, 10/30:

  • Warm-up:
  • Workout:
    • 3 x 6′ / 3′ easy
    • Row three 9’ pieces at:
      • 3’ @ SR24 /  Cat V (+8-12) – 9:00
      • 2’ @ SR26 /  Cat IV (+2) – 6:00
      • 1’ @ SR28 /  Cat III (-2) – 3:00
    • Row for three minutes at light pressure during the rest period.
  • Cooldown/Stretching:

Thursday, 10/31:

Friday, 11/1:

Saturday, 11/2:

  • Warm-up:
  • Workout:
    • 5000m with rate changes every 1000m: 22-24-26-24-22
    • Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
      • 1000 meters @ SR22,
      • 1000 meters @ SR24,
      • 1000 meters @ SR26,
      • 1000 meters @ SR24,
      • 1000 meters @ SR22.
  • Cooldown/Stretching:

Sunday, 11/3:

  • Warm-up:
  • Workout:
    • 3 x 24′ / 1′ easy
      • 4’ @ SR22 / Cat VI (+18-23) – 24:00
      • 6’ @ SR20 / Cat VI (+18-23) – 20:00
      • 4’ @ SR22 / Cat VI (+18-23) – 14:00
      • 6’ @ SR20 / Cat VI (+18-23) – 10:00
      • 4’ @ SR22 / Cat VI (+18-23) – 4:00
    • Rest for 1’ between each piece.
  • Cooldown/Stretching:

 

Learning to Scull – The Basics

During the Summer of 2018 I enjoyed teaching a learn to row class at Sagamore Rowing in Oyster Bay, NY. I prepared a handout for each class with the lesson for the day. During the summer, the class ran for three weeks at a time and we met up each Tuesday and Thursday evening.

Below is an outline of what we worked on and each day links to a handout:

I hope this info can be helpful to anyone who is learning to row or scull. Sculling is a wonderful pursuit and is always an adventure!

Light Your Way

For safety in the Fall season, anyone on the water near or after sunset MUST have lights on their shell. Every shell needs both a red/green bow light and a white stern light.

My personal choice for lights are the RowKraft Beacon Lights. I have used the same set of RowKraft lights for over five years now. The lights are rechargeable and are very, very bright.

There a number of options for lights:

The Bright Eyes lights listed above should be able to be attached to the rigger on the shell.

Some rowers also like to wear a small LED hiking headlamp which could be used in place of a white stern light.

Note, I recommend taking the lights off the shell before washing the shell at the end of the row to avoid getting the lights wet.

Three Pause Drill

The Three Pause Drill is a drill that I learned from Jim Joy. The purpose of this drill is to break down the parts of the recovery and the entry to gain a better understanding of how to let the blades meet the water efficiently.

  1. Start by sitting at the release, blades square in the water.
  2. Release the blade from the water, then slide up the full slide and pause with the blades feathered on the water.
  3. Then square the blades into the water and again pause.
  4. Then take a full stroke to the release and release the blade onto the feather.
  5. Let the boat glide, then bring the boat to a stop and reset.
  6. Do the drill again.

The Fluid Release

The fluid release is a concept I first learned from coach Jim Joy. Below are many great points quoted from Jim Joy’s paper on “The Sculler’s Philosophy and The Whole Technique”. Jimmy refers to the release as a “critical section of the stroke cycle” that “parallels the follow through of the golf and tennis swings.” Ideas to focus on include:

  • “The hands and fingers have a light hold on the handles. The wrists are flat and exerting power through the handle.” 
  • “The trunk and legs finishing the drive phase of the stroke simultaneously form a nice 15 degree triangle beyond the perpendicular and serve as stabilizers for the arms in and out of bow.” 
  • “There is a nice flow from the elbows; the little anconeus muscle on the posterior side of the elbow joint is the activator for the release and smooth follow through actions.”

Back when I attended the Black Bear Sculling Camp, I had the pleasure of first learning the release sequence as taught by Jim Joy. Jimmy explains that there are five movements in total:

  1. “the slight drop of the hands,” 
  2. “the slight break in the wrists,” 
  3. “the arms extended,” 
  4. “the trunk moves forward through the perpendicular” 
  5. “and the seat start with the knees rising.”

“This whole movement is completed as a single quick and relaxed movement. As such it should be drilled as a whole, a quick and relaxed motion. It is highly athletic. Again, similar to the entry, it is without the ego. It has the quality of emptiness attached to it. Between these two movements, the entry and the release, completed with skill, accuracy and consistency lies our ability to develop Flow at every opportunity.“

I have found in my own sculling that the above mentioned release sequence has helped smooth out my release and in turn this allows the shell to glide more easily. Interestingly enough, the very first bullet point in this article, “The hands and fingers have a light hold on the handles”, definitely comes into play at the release.

While paying attention to both my own sculling and also observing scullers on the water, if we are not mindful, it is too often the case that we will end up trying to turn the handle while on the drive. I have found the more I allow the handles to remain out in my fingers, I have enough purchase on the handles to exert power while I allow the release to then begin with a “the slight drop of the hands”. I have heard Jimmy describe “the hands move downward slightly with the blade a quarter out of the water.” So we are trying to see just the top quarter of the blade come out of the water vertically before we begin to feather the blades.

A few additional points from Jimmy on the blades include: 

  • “The blade is positioned at blade depth when the release begins.” 
  • “The hands move downward slightly with the blade a quarter out of the water.” 
  • “At this point the feathering of the blade begins and the blade is released from the water at a forty-five degree angle to the water’s surface.” 
  • “So it is an efficient, elliptical motion and not a squared action.”

So I hope the above description helps you with gaining a more detailed understanding of the release and developing a greater sense of flow to your sculling. As always, I view sculling as a life long pursuit, so the continuous refining of the sculling stroke is our goal.

An Exercise in Self-Rescue

As the saying goes “there are two types of scullers, those who have flipped and those who will”. Since flipping over in a sculling shell will eventually happen to everyone, practicing how to get back into the shell is an important skill every sculler needs to learn. Borrowing from Troy Howell at Craftsbury, let’s think of this as “an exercise in self-rescue“.

The steps listed below are borrowed from an excellent article by Marlene Royle:

  1. Hold onto the boat once you are in the water. Never leave your boat and try to swim. The boat and oars will float you. Come up near the rigger.
  2. Stay relaxed and catch your breath.
  3. Make sure that the boat is righted with the seat up. If you rolled the boat so it is upside down, press down on the rigger nearest you to begin to roll the boat, then reach across and pull the other rigger down towards you so the boat will be right.
  4. The oar closest to you should be all the way into the oarlock and the blade flat on the water so it can support you. Hold this handle down in the boat with your hand nearest the foot stretchers.
  5. Next, you need to get the other oar handle so you can hold both handles in the bottom of the boat. You may need to jump up or reach to get the other handle but you must get both handles together in one hand before you can continue.
  6. Push your seat towards the bow.
  7. Hold both handles in your hand closest to the foot stretchers, and with your other hand reach across to the gunnel. You will need to keep pressing on the handles.
  8. Kick and jump into the boat as if you are getting out of a swimming pool onto the deck of the pool. You need to be focused on getting the weight of your hips over the boat and into the seat deck. Avoid trying to pull yourself into the boat.
  9. Once your hips are in the boat, you are stomach-down, kick again, turn and sit, letting your legs dangle over the side of the boat still. Don’t let go of your oar handles here.
  10. Raise your oar handles up to right the boat.
  11. Make sure both blades are flat on the water and you are stable.
  12. Swing your legs in the boat.
  13. Put one foot back and scoot yourself back on the seat.
  14. Put your feet back in the shoes.
  15. Practice it again!

Below are two videos that illustrated the above steps. I recommend watching the videos several times to familiarize yourself with the steps.


Our focus should be on understanding the steps to getting back into the shell. It’s a step-by-step process that both videos illustrate this very well.

Be prepared. Take time to practice this skill and the day that you flip, you will be well prepared to self-rescue yourself.

 

Week of 4/15/2019

Building on last week’s drills, this week’s goal is to think about the drive as being one whole movement. Too often rowing is taught as a sequence of movements which can produce a segmented and mechanical stroke movement in the shell.

If we think of the drive as one whole movement, one area of focus on is the idea of the legs, the body and the arms finishing together. So the moment our legs are done extending, the blade is released from the water.

I have found it helpful to practice this concept at lower rates during the warm ups, and then explore the idea further during the workouts.

This week’s suggested workouts are below.  Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 4/15/2019:

Monday, 4/15: OFF

Tuesday, 4/16:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 21′ / 2′ easy
    • Row three 21’ pieces at:
      • 6’ @ SR18 / Cat VI (+18-23) – 21:00
      • 5’ @ SR20 / Cat VI (+18-23) – 15:00
      • 4’ @ SR22 / Cat VI (+18-23) – 10:00
      • 3’ @ SR20 / Cat VI (+18-23) – 6:00
      • 2’ @ SR22 / Cat VI (+18-23) – 3:00
      • 1’ @ SR24 / Cat V (+8-12) – 1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg @ SR18
    • 10’ Stretching

Wednesday, 4/17:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 9′ / 3′ easy
    • Row three 9’ pieces at:
      • 3’ @ SR24 /  Cat V (+8-12) – 9:00
      • 3’ @ SR26 /  Cat IV (+2) – 6:00
      • 3’ @ SR28 /  Cat III (-2) – 3:00
    • Row for three minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/18:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 18′ / 2′ easy
      • 8’ @ SR22 / Cat VI (+18-23) – 18:00
      • 6’ @ SR20 / Cat VI (+18-23) – 10:00
      • 4’ @ SR22 / Cat VI (+18-23) – 4:00
  • Stretching:
    • 10’ Stretching

Friday, 4/19:

  • Warm-up:
    • 6’@ SR18
    • 5’ Dynamic Stretching
  • Workout:
    • 45′ @ SR22 / Cat VI (+18-23)
  • Stretching:
    • 10’ Stretching

Saturday, 4/20:

  • Warm-up:
    • 20’ Race Warm Up with 3 burst of 20 strokes at racing pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 8 x 500m / 3′ rests RP
    • Row eight 500 meter pieces at racing pace. Recommend stroke rate is 28-30.
    • Rest or Row for 3’ between each piece.
  • Cooldown/Stretching:
    • 15’ Erg (5 @ sR 22, 5 @ SR20, 5 @ SR18)
    • 10’ Stretching

Sunday, 4/21:

  • Warm-up:
    • 15’ Erg @ SR18 with three 20 stroke bursts at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 19′ / 1′ easy
      • 3’ @ SR22 / Cat VI (+18-23) – 19:00
      • 5’ @ SR20 / Cat VI (+18-23) – 16:00
      • 3’ @ SR22 / Cat VI (+18-23) – 11:00
      • 5’ @ SR20 / Cat VI (+18-23) – 8:00
      • 3’ @ SR22 / Cat VI (+18-23) – 3:00
    • Rest for 1’ between each piece.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 10′ Stretch