Coaching Workshop 2 RACE STRATEGY amp TACTICS Workshop Objectives Final prerace training Race preparation before and on the day Regatta tactics including stakeboats Bumps tactics including starts coxing and the bumps push ID: 533766
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CHAMPION of the THAMES RC
Coaching Workshop 2
RACE STRATEGY & TACTICSSlide2
Workshop Objectives
Final pre-race training
Race preparation – before and on the day
Regatta tactics including stake-boatsBumps tactics, including starts, coxing, and the bumps pushCoxing to win racesMental training for races; visualisation & managing nervesPractical tips for race days (preparation, nutrition, hydration etc)
Champion of the Thames RCSlide3
Final Pre Race Training
Endurance base is done & dusted
Tests will show where you are
Speed and technique are quick winsBursts & pieces on the waterChallenge your techniqueImprove posture, timing and rhythmFocus on crew cohesion and spiritReduce workload in the final week
Champion of the Thames RC – CoachingSlide4
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 advanceEnsure someone knows how to strap boats properly!Research your opposition & race times for the courseRowing Almanac; race online results; club websPlan to arrive at least 2 hours before your race
Allow for boat build, registration, warm up, boating
Champion of the Thames RC – CoachingSlide5
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 trainingIf 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 lineON 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 straightTell crew when you are attachedMultiple small taps are best to get straightWatch 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 tooTime your pushesGive crew time to settle between pushes don’t constantly call for more or crew will blow up
Champion of the Thames RC – CoachingSlide6
Bumps tacticsThe Start
Guns – 4 minutes, I minute, go
Count down
30” until 1’ on clock; 5” to 20” on clock; then secondsCrew visualising and breathing 3’ to 1:30”Poling outEnsure chain is free; pole on 5 rigger (check wind); push out at 30”-20” as preferred and based on conditionsCrew forward at 12”; square at 6”
Bow & 2 ready to adjust
Stay at front stops; small taps
Champion of the Thames RC – CoachingSlide7
Bumps tacticsCoxing
Manage the logistics!
Warm up, boating time, station, tools
The startConfer with bank party: timing of push out, angle; count down: come forward at, square atRacing LineThe bumps push Bumping & being bumped
Champion of the Thames RC – CoachingSlide8
Bumps TacticsThe final push
Do or die – no 2
nd
chanceTiming is keyBow ball to canvasMake sure you’re straight and settledCount down from 3 or 2; kill 10 in 3, in 2, in 1, goIt’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 – CoachingSlide9
Coxing to Win
Champion of the Thames RC – Coaching
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
always
always
! call where the finish is and last 100mSlide10
Mental Preparation
Focus on positives
Reflect on work done
Reflect on great outings and what went wellFocus on process not outcomesControl the controllableVisualisationRehearse posture and sequence Decide your pre-race preparation preferenceActive & sociable? A quiet place to reflect?
Champion of the Thames RC – CoachingSlide11
Race Day Tips
Nutrition & hydration
Starts 1 week before;
carbs, fibre, proteinBreakfast is key on the dayTake plenty of water and healthy snacksEverything ready the night beforeBR 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 – CoachingSlide12
CHAMPION of the THAMES RC
Coaching Workshop 2
RACE STRATEGY & TACTICS