Dealing with Mother Nature: How to Keep Morale Up when the Winds and Waters are in Upheaval

Gabrielle Waldvogel

My teammates and I have been back on our home course for the past 2 weeks, and without fail, every day has felt like a reenactment of scenes from The Perfect Storm. We have been finding ourselves in constant struggles against plowing 15-20 mph headwind and the ever-miscalculated zip line-effect of tailwaind. With temperatures staggering in the low 30′s this week, it is difficult to tell which rower is which underneath all the layers. Enduring these awful conditions on a daily basis, I have discovered that even if they do not vocalize it, my rowers have been coming off the water more and more unhappy and disheartened. With this in mind, I think a viable topic for a post is “How to Keep Morale Up When the Winds and Waters are in Upheaval.”

Some calls to use when rowing into headwind that are effective are those focusing on power application coming from the legs. Sometimes it helps the rowers to imagine their legs being made of steel, pressing hard against the wind while holding firmly onto their handle. Placing the blade in at the catch and not ripping the blade through the water is another thing they could be thinking about. This will help them grab the water and propel the shell forward as opposed to pushing the water with the blade. When rowing into headwind, thinking of each stroke as that first pushing stroke of a start sequence where the emphasis is on the legs rather than ripping quickly with the arms is another way to look at it.

Now for the recovery, remind your rowers to think of pressing their hands horizontally away almost like they were bench pressing the handle out will help them keep their oar steady. This way they will be able to maintain control of their blade and avoid skying when the wind tries to whip up their blade. Going off of that idea, another reminder would be to tell them to roll-up later, around 3/4 slide because when the blade is feathered longer it is less likely to be pushed by the wind and will do well to decrease the amount of wind resistance.

When doing pieces at higher rates in headwind, remind your boat that although you want the rate higher, the main focus should be on effective bladework and stroke rate should not be the main issue when rowing into strong headwind because there comes a point where a lower stroke rate (around 30-32 SR) will be more efficient than a higher one (34-36) because the blades are spending more time in the water, and less time being rolled up. Again, keep the emphasis with the legs pushing down together all through the stroke to a strong finish.

Tailwind, although does not put up such an in-your-face fight as headwind, can be very difficult to row in as well. The emphasis while rowing in tailwind should be on even pressure on the footboards, and the squeezing in of the handle into the body. I have found that in my boat, stability is always compromised when rowing in tailwind, so the rowers must also be aware of where their bodies are in relation to that centerline down the boat, with an engaged core and patient knees. Tailwind makes the boat lighter, so it is sometimes difficult for rowers to feel like they are applying pressure through the drive efficiently (especially when, like my crew, are used to doing 9 pieces out of 10 in blasting headwind). This is a good time to bring focus in to the idea of drawing the boat underneath, floating up the slide together, or “heel-to-toe” as my coach puts it. In other words, focus on that slide control and allow the boat to run underneath on the recovery. When mastering the art of patience and relaxed control, the tailwind is your friend. However, if the rowers are not in tune to the feel of the boat, you will quickly find your knuckles turning white from gripping the gunnels for dear life.

When doing pieces in tailwind, remind your rowers that it will feel light, and they should focus on keeping it patient and relaxed up the recovery while maintaining pressure on the footboards through the drive, and as they draw up the recovery. Also, remind them to roll-up earlier (1/2 slide) as their blades when square will work as tiny sails further pushing you down the course. It is a sneaky little trick, and this concept never ceases to amuse me.

The other day, my coach pulled out a quote from a book she was reading in regards to weather that I found to be very relevant, especially given the daily rowing conditions we were venturing out in to. The quote is as follows:

“Reprimands will not bring the waves into line. Anger will not alter the wind. Sadness will not bring back the Gulf Stream. The greatest freedom allotted to any human being is the freedom to choose one’s attitude. Whatever the weather, it is my weather and I must do my best to enjoy it.”

All we as coxswains can do is stay positive, encouraging, and do what we do best regardless of what Mother Nature tests us with. Just remember that whatever you are rowing through, so is everybody else and we can either struggle through it bitterly, or we can challenge ourselves and make ourselves stronger because of it. I hope we all get to see flat water again soon, but remember whatever the weather is outside, bring your own sunshine into the boat. Happy Rowing!

Who’s Slide is it Anyway?

Lets be honest here. When we are sitting in our little seat in the stern, sunglasses on, face hidden under the brim of our baseball hats, it is difficult to see much of anything. For the most part, the only part of your rowers that reveal any technical discrepancies is their blade. First getting into a boat after a long winter, the 8 blades catching like dominoes, backsplashes like sprinklers, it is easy to be overwhelmed by the excessive movement, your eyes darting from port to starboard at lightening speed. Sit easy my friend, let me tell you a bit about my discovery of what I like to call the “say less, do more” approach to fixing the technical issues within your boat.

Once I started realizing I could pinpoint errors in technique based on what I saw with bladework, I felt as proud as a peacock, piping up every time I saw the smallest error. Needless to say, I started sounding like an auctioneer at a southern county fair. Although my rowers appreciated the feedback, it did not help the boat to hear four or five issues within a two stroke period.

It is easy to speak up every time you identify issues, and the more issues you see, the more you want to say. However, telling the boat everything they are doing wrong all at once, or trying to fix too many issues at once will only confuse, overwhelm, or distract your rowers. Pick one focus first. Start with the biggest issue that is affecting most of the boat, or all of the boat. Sometimes there will be two or three of these issues such as the boat riding on port, or all the starboards are catching at different times. Most times the issues will be related to each other as well. Take 5 to 10 strokes to focus on one part of the stroke. STICK TO IT. It is easy to call a 10 for clean catches and by stroke 6 or 7 start calling attention to the slide, or handle heights. I know how eager you are to help your boat run smoothly, but try to contain your peppy little self, and let your rowers concentrate. Once you see a change for the better in that focus, remember to tell your rowers it feels better. If you see an individual change (for example, your three seat is now maintaining better downward pressure on their handle) let them know it was a good chance, and to check in to what it feels like when they do it right.

Remember, positive reinforcement it just as important as the technical calls. Always let your crew know when they have made a good change!

Once you have held your tongue and fought off the blade-timing-induced ADD, you can switch to a new focus. Again, find the next most prevalent issue affecting the boat and try to stick with it until you feel or see a change. Your boat will appreciate the focus time, and the changes being made as well as your patience and understanding that a practice is just that- a practice. A time to improve, grow, and learn together. You will not be able to fix everything in one row, and understanding that will give you a huge advantage in the seat, and your rowers will appreciate your approach to coxing.

10 Ways to Work Well With Others

Gabrielle Waldvogel

I know it sounds cheesy, but we shouldn’t kid ourselves into thinking we don’t need reminders. Just because we wear a microphone and get to call the shots in the boat doesn’t mean we are as in tune to what is going on between our seat and the bowball. Below is a list of ways to work with your boat both on and off the water to make your presence the boat as effective and positive as possible.

1. Talk to your rowers. This may seem obvious but talking to them about boat related, as well as non-crew related topics will help you understand who they are as a person. Learning their sense of humor can be very rewarding for you, and make for pleasant practices. Although training is tough work, and being professional and serious in the boat is necessary to get work done, do not forget that this is and should be a fun time for your rowers. If you keep them relaxed with a joke or light-hearted comment, it can ease tension or stress that radiates within the boat. Knowing what affects them once they’ve got an oar in their hands is a must if you wish to be an effective coxswain in their eyes. What is important to them? What is their situation like outside of the boathouse? Asking questions and REALLY  listening to the answers (and sometimes the lack of answers) will reveal a treasure trove of information that will help you motivate them. You will be grateful for putting in that extra coxswain effort come spring when you are bow-to-bow with your rival school in the 3rd 500 and you know what to say to break down that wall.

2. Have patience with your rowers. Learn where your rowers struggle either mentally or technically while rowing or erging. Do they drop their hands at the catch? Do they take an off-stroke after a hard ten? Wherever the fall short, remember that they do not do it to annoy you, and although you’ve told your bow seat to keep consistent downward pressure on their handle a million times, chances are they do not know what it feels like to do it correctly, or it is stemming from another boat issue.

3. Show Respect. This rule should be a no-brainer, but often I meet coxswains who see themselves as “the boss” of the boat.  This is often referred to as the Napoleon complex where a coxswain who is either too comfortable with their position on the team, or too insecure in the boat that they feel they must overcompensate. Whether this over-confidence is genuine or not, it is not viewed favorably in the eyes of a rower. Practice humility and empathy instead. Being confident in yourself is a must, but when coxing, keep the word “Grace” in the back of your mind. Be genuine and graceful in your actions and words. Remember: The whole reason we are there is to be an aid, a supporter, and motivator  for your teammates, not to boss them around.

4. Look at the forest, not just the trees. If you know which boat you will be coxing in the Spring, do not solely focus all your energy and time on those rowers who will be in your boat. Watch the whole team and see the dynamics within it. Anything can happen during racing season and the more you know about your team and those who are a part of it, the better off you will be.

5. Help make goals with your teammates and stick with them. Reaching small goals with your team during winter and the weeks of preparation in early spring will keep them motivated for racing season, not to mention will make them faster and stronger and confident.

6. Comment on the piece, not the rower. If a rower is doing an erg test and you notice fluctuations in their split times, avoid using criticism that could be seen as personal attacks. For example, instead of saying “I think you let your number slip at the 1000 m mark,” say “Next piece, lets take a 10 at the 1000m mark.” The second sentence provides a solution rather than just stating a problem. Rowers know when they slip up or where their weaknesses are. What they may need help with is discovering how to overcome those weak spots in their performance, which you can help them with.

7. Be empathetic. Everyone has good days and bad. Rowers are no exception to this truth. If you notice a rower’s performance isn’t quite up to snuff, do not hound them for it. Remember today is not the only practice, piece, or race your rower will have with you. Be sensitive to their needs and respect

8. Work together. What I mean when I say this is to offer to take their shoes or waterbottle to the dock. Offer to record their erg scores, or set up their ergs for them while they are warming up or stretching.

9. Say it with me now: “Please. Thank you. I’m Sorry.” These three little phrases are often missing from a coxswain’s vocabulary. When you ask a rower to perform a task such as bringing oars down to the dock before launching, exercise using these words. If you make a mistake during practice such as turning a 2 minute piece into a 2:20 piece, do not ignore your mistake. Chances are everyone in the boat realized you made a mistake, a simple “sorry guys,” will let them now that you not only realized you made an error, but that you realize an extra 20 seconds could be an excruciatingly long amount of time to a rower.

10. It’s not about you. I can not emphasize enough how important it is to LISTEN TO YOUR CREW!!! If they give you suggestions or ask you to rephrase or change your calls, do not take it as a personal attack. The whole reason you are in that little box is to help get the best out of your rowers. If they are giving you suggestions, do not ignore them, but try to adopt them in some way so that your crew will be more responsive.

2V or Not 2V? That is the Question.

Gabrielle Waldvogel

This is a post that is geared towards the coxswains seated in their team’s 2V.  This season I happen to be the coxswain of my team’s 2V boat and with every practice on the water I find it to be a unique challenge all on its own. The boat mentality within the 2V is a vastly different from any other boat I have been in. Stuck in the varsity sandwich between the 1v and 3v, half the boat is clawing for a chance in the 1v, while the other half is fighting to keep their seats out of the 3v. Some rowers are thrilled to be there, while others may wear a frown having been seat-raced out of the 1v. The clashing of personalities and mentalities of a 2v make the boat nearly impossible to handle at times. But do not despair my feisty friends, there are ways to break down those barriers to reveal a cohesive, competitive, confident team of rowers.

For the 2V coxswain, one of the biggest obstacles you will be facing for the remainder of the season is the “2V Mentality.” The “2V Mentality” is characterized by a negative air within the boat due to clashing ideals, and attitudes. It is the idea the rowers begin to buy into that revolves around being second-best. They begin to believe that it is their job to be second, and are expected to lose to the team’s first boat every practice. We can deny it all we want, but being passed by a crew day in and day out takes its toll on even the most optimistic of coxswains. The competitive nature of the athletes in the boat, and of yourself is what I believe is the reason for the feelings of defeat once a piece is finished. This can be discouraging to the rowers and may cause them to not pull as hard because they have, for the moment, lost sight of the big picture.

Some ways to combat the “2V Mentality” is to keep focus within the boat. Doing pieces against the first boat in your program can be demoralizing at times, so keeping the motivation sprouting from internal factors will keep the boat pressing on. Competing against the clock, and past pieces, emphasizing improving on every piece is a great motivator.

The next piece that will help you and your boat push through those long practices is to have a set goal for the practice. No matter what boat you are in, this is an excellent tool to draw off of during practice, reflecting on the goal and pushing the rowers to achieve it. These attainable, yet challenging goals will help you reach your seasonal goal in the long run.

The next idea, which to me is one of the most important, yet hardest to master is the idea of eliminating limitations. In my experience, the minute someone believes they can only do so much, they are limiting what they actually are capable of. One of my coxing philosophies has been rooted in the idea that you should never live down to someone else’s expectations. Get rid of the notion that you must be regular- that you must be a “2V”- because it robs you of the chance to be extraordinary. Once you stop thinking in terms of where you “stand,” or where you “belong,” or what level you are “supposed to be performing at,” you take your first step to greatness.

My assistant coach, Beth once told me that 2V races can be won or lost by a coxswain. What you have here  my feisty friends is a chance to do something amazing with your boat, and be the chance that you have be longing to be. Now more than ever, you must being your A-game to every practice. Get that armor on to the 2V Mentality, and being to see the true potential of your crew and yourself reveal itself. Remember: never settle, never back down. You are the master of your fate. Prepare the troops, tiny generals- this means war!

Back in the Seat: Coxing after Winter

Gabrielle Waldvogel

Welcome back on the water! There is nothing like getting your sea legs back after a long winter trapped indoors. How nice it is to unstrap your rowers from ergs, and unglue your own eyes from stop watches and test piece results. Now it’s time to dust off that coxbox, put on the layers and away we go! Although you are more than ready to go, you realize there’s just one problem: How do I do this coxing stuff again?

Getting back into the boat after winter can seem shockingly foreign as you struggle to remember commands and jargon that used to be second nature to you.  All of a sudden your mind is full of questions like “How do I get a boat off he rack?” and “How do I get it to the dock?” Your eager crew looks excitedly at the rack of boats neatly tucked away, just bursting with the chance to get hands on again, and you are at a loss of words.

The best way to combat these feelings of confusion is to visualize the boathouse before you go on the water that first day. Run through the drills you are expected to do and pinpoint the areas where you are a bit fuzzy. Let’s look at getting a boat off the racks as an example. First, you will need 8 rowers to get hands on. Commands would sound like this- “All 8 hands on! Up an inch, ready- Up! Carefully out of the racks!” At this point, is the boat over their heads, at waist level, or below waist level? For this example, lets say the rack was “low-heads” level, so they have the boat above them. The next call in the order would be to “Split to shoulders- ready, SPLIT!” Then they are all set to walk the boat out of the house. Your own calls may be different, but the gist is the same.

All it takes is 5 or 10 minutes to run through these drills in your head for  it to come flowing back, and will save you a ton of stress on those first few days getting back into the swing of rowing (both literally and figuratively). Not only will you feel confident on your first day back in the seat, but also your crew will appreciate the old familiarly of your natural cadence and flow. Good luck my fellow 9^th seaters! Enjoy the ride!

Keys for Leadership

Gabrielle Waldvogel

Today my roommate shared a book with me called “Keys for Leadership,” by Dr. Myles Munroe. It is a small book full of short quotes about being an effective leader. I thought I would share some of my favorites. After all, even coxswains need a little inspiration now and then.

• True Leadership is a product of inspiration, not manipulation

• Your thoughts create your beliefs, your beliefs create your convictions, your convictions create your attitude, your attitude controls your perception, and your perception dictates your behavior.

• There is nothing as powerful as attitude. Attitude dictates your response to the present and determines the quality of your future. You are your attitude, and your attitude is you. If you do not control your attitude, it will control you.

• Because true leaders discover and understand who they are and what their purpose is, they influence their environments more than their environments influence them.

• True leadership fundamentally requires the responsibility of taking followers into the exciting unknown and creating a new reality for them.

• True leaders are those who effectively express their inner passion, which finds a common response in the hearts of others. It is passion that attracts people to the leader who, in turn, motivates them to take action.

• Do not seek greatness, but seek to serve others with our gift to the maximum extent that you can, and you will become a sought-after person. In essence… become a person who is valuable to others rather than a person of just position and fame.

• Our attitudes cannot stop our feelings, but they can prevent our feelings from stopping us.

Adopting the Coxswain Lifestyle

Gabrielle Waldvogel

“True Leaders Do Not Seek Power, But Are Driven By A Passion To Achieve A Noble Cause.”

The job of a true coxswain does not end once the boat has docked and the rowers have left the boathouse. Coxing is in fact a way of life that affects every aspect to the point where it becomes a lifestyle. This phenomenon which I have chosen to call “Coxswainism,” is the transformation that takes place when the act of coxing becomes a part of one’s identity.

Coxswainism more often than not develops as a result of unwavering passion for the sport and for your athletes. It reshapes your thinking processes, values, and aspirations throughout your coxswain career. Those who have been converted to Coxswainism give off good vibes. They are fountains of positive energy, poise, and self-respect. Almost zen-like under the most stressful conditions, they look inwards for peace and allow their inner calm wash over those around them. Coxswainism, like Martial Arts is based on integrity and a deep-rooted respect for your opponent, your Sensei (coach and rowers) and most importantly yourself.

These coxswains hold themselves to different and higher standards than the rowers on the team. They forgive themselves for mistakes, look beyond personal issues one may have with a rower, and have the ability to remove themselves from a negative situation so that their feelings do not get in the way. They think through problems, they are immensely hopeful and perpetually positive. However, this state of mind cannot be forced any more than a flower can be coerced to bloom. There are steps you can take to work towards achieving this heightened state of mind.

First, you must go to a mirror, take a good look at yourself, and learn to love what you see. Respect yourself. Why would others want to respect you if YOU do not respect you?

Next, Look at the bigger picture. Learn to realize that life will always go on and the past should remain in the past. Forgive yourself for mistakes you have made and forgive others for theirs as well. If you show others that their mistakes will not drive you away nor lose your respect, they will rise up to you. People want to know that there is someone there who believes in them. I have found that people are willing to let themselves down, but will go to the end of the world before letting someone who believes in them down. You can do this by noticing your rower’s numbers and patterns. Know their PR’s and comment on technique changes if you know they have been working on something specific.

Avoid catty-girl situations. Your rowers may be your best friends, which is a beautiful thing. However, this can also be the demise of your credibility as a competent competitor and coxswain. NEVER talk about another rower with a rower. Period. In fact, you should avoid talking negatively about a rower all together as it is a terribly ugly habit. If there is a serious problem, consult with your coach in private, and take it no further. Leave your personal opinions in your closet at home. Every time you utter a word about a teammate, your credibility decreases. Your rowers will lose respect for you and for the rower that is the topic of conversation. You may  not be friends with a rower outside of the boathouse, but if she is a hard worker who attends every practice and gives 100 percent, she darn-well deserves your respect regardless of your teammate’s opinions of her.

Never let ‘em see you sweat. This I find to be a very difficult step sometimes, however I have been a competitive horseback rider my entire life and have grown accustomed to large, powerful, flighty animals with the ability to smell fear. Whether it be a big race against your rivals, a head-to-head practice piece, or the ever-dreaded seat race, if you think you are nervous, multiply that by 100 and you will find the mental state of your rowers. You must be strong for them. If they think for a second that you are hesitant or nervous, their head just might explode. Harness that energy and make yourself excited instead. Believe that you are well prepared for this event or situation, and you will execute it brilliantly.

You will not undergo a transformation over-night, but taking little steps to appreciate the hard work your rowers put in, and respect yourself, you will be surprised with what you are able to accomplish in the boat and in your life once the snow and ice melts in spring.

Oh, The Weather Outside Is Weather…

Gabrielle Waldvogel

Welcome to the bane of every coxswain’s existence, the ever frigid, ever long winter training. This is the time where rowers find themselves strapped to ergs day in and day out, driving by the frozen sheet of ice that is their beloved home course. For a coxswain, winter training is a break from crew. Who needs to go to lifting or the boathouse. We don’t need to be there. Right? WRONG. As I  find myself being pulled deeper into my own rowing program, I realize that winer training is just as important as racing season, and in fact requires more time commitment and energy to be there for the team. A good cox knows that the winter does not mean biding time until we get hands on the shells again in the spring, but rather a time to strategize, sharpen our eye, and get to know our teammates.

Here are some guidelines for getting through the winter effectively:

1.) It does not matter what boat you had in the fall, get to know your team. Not just your boat, but your whole team. You never know who you will be sitting in front of come the spring, and you want your team to know you are just as dedicated and passionate as they are.

2.) Attend everything. I don’t think we as coxswains realize the impact we have on our rowers when they see us at lifting, captain’s practices, team meetings, etc. You don’t have to be pumping iron in the gym everyday, but I have found that walking around asking if they need anything, or simply asking how they are feeling can really make a difference in the way you are viewed as a member of the team. Suddenly you are no longer the yippy voice they haul around, but a valued and respected member of the team. REMEMBER: Respect must be earned, never demanded. Show them what you are willing to do for them during these months as they will be pushing themselves for you in the spring.

3.) Put yourself in their shoes (literally). What I mean here is it’s time to strap yourself to an erg. It is amazing how much we can know about a sport without actually doing it ourselves. If you see an open erg, take a seat and start pulling. Feel it out. First think about the things you say technique-wise in the boat, and apply them to your own rowing technique. Do your calls make sense? Are they not specific enough? Next, you should try to visualize the classic errors your rowers may have while in the boat and see what it feels like to you.

4.) Get to know your coach. This one will make the difference between an awesome practice and a horrible one. Make sure that you are on the same page as your coach, so you know what to expect when he or she is asking you to perform a certain task. Know what he or she is looking for, what his or her goals are for the team, for your boat, and the athletes. This rule may be the most important of them all. When you and your coach are on the same page, practices run smoothly because you can begin to anticipate what they are looking to get out of a drill, piece, or race. When you know what they are thinking, you are then able to relay that message or plan back to your rowers. I try to see my coach once a week outside of regularly scheduled coxswain meetings to discuss things going on during practice. This is also a great time to ask questions, and figure out what more I can do to help the team on and off the water.

5.) Start Planning for the Spring. Whether this is your first real race season, or your 10th, it doesn’t hurt to revisit a few course maps and old race plans from last season. If you know where and when you will be racing in the spring, start investigating the courses. What was the traffic pattern? What were the conditions like? How far away were the launching/docking areas from the trailer? How far away were the bathrooms? Thinking about these things will also keep the dream of what you are working towards fresh in your mind. Often times in the bite of winter we forget what it is like to be sitting on that line waiting for the announcer’s countdown. Old race plans are a great tool for developing plans for this upcoming season. What worked? What didn’t? Where did your crew speed up, or slow down? Looking back will help you move forward. Remember- mistakes are only true mistakes when they are repeated.

Getting excited yet? Good. And remember- you do this because you love it. The winter is tough for everyone, but showing up for your team, supporting them during these bleak times will only solidify your place within the team. Have fun with it! Get creative! Your team will appreciate your dedication. And we both know your rowers mean the world to you. They’re worth every minute!

To My Fellow Coxswains

By Gabrielle Waldvogel

Ithaca College ’12

This blog is dedicated to the coxswains out there who don’t know the meaning of the word “can’t.” The ones who thirst to succeed in their coxing endeavors but practice after practice always feel they are coming up short. This is for those feisty 9th-seaters who find themselves pondering, “If only there was a book on how to do this right.” This is especially for the coxswains who are physically unable to back down to a challenge. The coxswains who search for any scrap of resource to help better understand the complex and dynamic psyche of their rower counterpart. I’m writing to the rare breed of coxswain: The scrappy little pitbulls wearing microphones and Speedcoaches who are never satisfied. You try tirelessly, arrive early, leave late, listen to your rowers, listen to your coach, organize, set up, put away, and take responsibility. It is sometimes a thankless job, yet you love every second of it. Well, here is my advice on how to get through a practice when you think no one else on the team knows what you are going through. This blog is entirely experience based, as we begin to make way into the meat of winter training, spring training, and race season. I hope you all take a page out of my book and learn how to be a graceful, competent, confident coxswain on and off the water. Are you ready? Attention. Go!