CHAMPION of the THAMES RC

1. CHAMPION of the THAMES RC Coaching Workshop 2 RACE STRATEGY & TACTICS

2. Workshop Objectives • Final pre-race training • Race preparation – before and on the day • Regatta tactics including stake-boats • Bumps tactics, including starts, coxing, and the bumps push • Coxing to win races • Mental training for races; visualisation & managing nerves • Practical tips for race days (preparation, nutrition, hydration etc) Champion of the Thames RC

3. Final Pre Race Training • Endurance base is done & dusted • Tests will show where you are • Speed and technique are quick wins • Bursts & pieces on the water • Challenge your technique • Improve posture, timing and rhythm • Focus on crew cohesion and spirit • Reduce workload in the final week Champion of the Thames RC – Coaching

4. Race preparationbefore and on the day • Submit your entry in plenty of time! • Off Cam events are often over subscribed early • Organise trailer space well in advance • Ensure someone knows how to strap boats properly! • Research your opposition & race times for the course • Rowing Almanac; race online results; club webs • Plan to arrive at least 2 hours before your race • Allow for boat build, registration, warm up, boating Champion of the Thames RC – Coaching

5. Regatta Tactics • Walk course prior to race • Know where 1/2, ¾ and last 100m of course are • If red buoys (last 100m) on course then practice this call when training • If similar crews are already racing, pick marker on bank and count strokes to finish. • Call your last 10 strokes late so that on stroke 8 they cross the line • ON the stakeboat • Walk up to the stakeboat prior to the race to determine wind conditions • Silence crew as soon as you are asked to get onto stakeboat. • Spin or row through stakeboat at least 1 length. • Get stern 4, then when close stern pair to get you attached telling them to equalise pressure to arrive straight • Tell crew when you are attached • Multiple small taps are best to get straight • Watch other crews getting straight. Always put your hand down last. • Do NOT keep hand up if not adjusting. If straight get bow and 2 to tap lightly to give the illusion of adjusting. When everyone else’s hand down you do too • Time your pushes • Give crew time to settle between pushes don’t constantly call for more or crew will blow up Champion of the Thames RC – Coaching

6. Bumps tacticsThe Start • Guns – 4 minutes, I minute, go • Count down • 30” until 1’ on clock; 5” to 20” on clock; then seconds • Crew visualising and breathing 3’ to 1:30” • Poling out • Ensure chain is free; pole on 5 rigger (check wind); push out at 30”-20” as preferred and based on conditions • Crew forward at 12”; square at 6” • Bow & 2 ready to adjust • Stay at front stops; small taps Champion of the Thames RC – Coaching

7. Bumps tacticsCoxing • Manage the logistics! • Warm up, boating time, station, tools • The start • Confer with bank party: timing of push out, angle; count down: come forward at, square at • Racing Line • The bumps push • Bumping & being bumped Champion of the Thames RC – Coaching

8. Bumps TacticsThe final push • Do or die – no 2nd chance • Timing is key • Bow ball to canvas • Make sure you’re straight and settled • Count down from 3 or 2; kill 10 in 3, in 2, in 1, go • It’s all with the legs; don’t change too much • If you’re going up really quickly just keep going! Champion of the Thames RC – Coaching

9. Coxing to Win • Know the course • If not on cam research course online and turn up early to walk/cycle course • Be aggressive/commanding/decisive • As soon as get hands on make sure the crew know you are in charge • Keep talking to crew giving calls on catch and finish throughout race varying what you call ever 10 strokes • Positive reinforcement- if crew have put in push or reacted to your call and increased speed tell them! • Be informative • Always let the crew know where they are in relation to the other boats • If rowing through a crew count the seats loudly! As you go through them e.g. ‘I’ve got their 7 man give me their 6….’ • Be reactive • If you are ahead and a crew is making a push then react to it by also pushing off them • Call the finish line • Always alwaysalways! call where the finish is and last 100m Champion of the Thames RC – Coaching

10. Mental Preparation • Focus on positives • Reflect on work done • Reflect on great outings and what went well • Focus on process not outcomes • Control the controllable • Visualisation • Rehearse posture and sequence • Decide your pre-race preparation preference • Active & sociable? A quiet place to reflect? Champion of the Thames RC – Coaching

11. Race Day Tips • Nutrition & hydration • Starts 1 week before; carbs, fibre, protein • Breakfast is key on the day • Take plenty of water and healthy snacks • Everything ready the night before • BR licence, kit (weather can change!), tools & tape etc; lunch, (soft pouch to protect your gold medal…) • 1 person organising makes life simpler • Rigging the boat, moving blades, registering Champion of the Thames RC – Coaching

12. CHAMPION of the THAMES RC Coaching Workshop 2 RACE STRATEGY & TACTICS