EPISODE · Jun 11, 2026 · 11 MIN
Repeat workouts to build skill
from RowingChat · host Rebecca Caroe
Repeating workouts to improve your skill at doing them - how to sharpen into the piece, count down, ways to swap with bow four. How not to waste strokes and ways to start on the right stroke rate. Execution quality is a performance variable in its own right. Timestamps 01:00 Execution quality matters What do you think is happening when you do a workout? Execution skill improves with repetition. There are repeating workouts in any training program - this builds fitness and your ability to do that practice. The second time you do a workout, you know what it feels like, how to make your effort work consistently across the whole piece. This is performance-relevant knowledge. Poor execution comes from wasted strokes at the start of the piece, being at the wrong stroke rate, the wrong pressure, taking 5 strokes to get to the specified stroke rate. This affects your pacing (too hard or too light) and also changeovers (steps up in rate for example). Your physiological adaptation needs to be as good as it possibly can be. Over a season there is a compounding effect of successful physiological response to training stimulus. 03:45 Use a countdown Get into the work and don't waste your approach. For a 20 stroke firm / 10 light piece. All the 20 firm need to be at the right stroke rate and intensity. Use the last few light pressure strokes to build pressure and rate. By counting down into the work piece so each stroke builds to the stroke #1 rate and pressure. Have in your mind the target stroke rate - what does SR 24 feel like? Build your familiarity without needing a stroke coach to count rating. 06:30 Build in the right order First add pressure before adding rate. Rate without pressure leaves you "spinning" especially at rates over 24. Call "Going up in 3 -2 1 - GO" or "Going up, on the next stroke [wait one stroke] now". Our cox calls "Build pressure now'; two strokes pass then 'Rate up now'. At rates below 25 it's easy to hit the rate just using increased pressure - it is harder at rates from 26 and above to get the rate - you have to be more deliberate building the pressure then the rate. Start a change like that at the correct place in the stroke cycle. Make these changes at the catch. The pressure change starts at the catch; stroke rate changes begin at the catch. To do this effectively, athletes must know they are making a change half a stroke cycle in advance of the change. Call the change at the FINISH. This gives them advance warning of the change. There are changes which happen at the finish like stepping down in stroke rate or a rhythm call and these must be called at the catch. Be half a stroke ahead of time if you give the calls. Listen to when the cox or the caller made the call to change. Your goal for the workout is to execute more and more successfully.
What this episode covers
Repeating workouts to improve your skill at doing them - how to sharpen into the piece, count down, ways to swap with bow four. How not to waste strokes and ways to start on the right stroke rate. Execution quality is a performance variable in its own right. Timestamps 01:00 Execution quality matters What do you think is happening when you do a workout? Execution skill improves with repetition. There are repeating workouts in any training program - this builds fitness and your ability to do that practice. The second time you do a workout, you know what it feels like, how to make your effort work consistently across the whole piece. This is performance-relevant knowledge. Poor execution comes from wasted strokes at the start of the piece, being at the wrong stroke rate, the wrong pressure, taking 5 strokes to get to the specified stroke rate. This affects your pacing (too hard or too light) and also changeovers (steps up in rate for example). Your physiological adaptation needs to be as good as it possibly can be. Over a season there is a compounding effect of successful physiological response to training stimulus. 03:45 Use a countdown Get into the work and don't waste your approach. For a 20 stroke firm / 10 light piece. All the 20 firm need to be at the right stroke rate and intensity. Use the last few light pressure strokes to build pressure and rate. By counting down into the work piece so each stroke builds to the stroke #1 rate and pressure. Have in your mind the target stroke rate - what does SR 24 feel like? Build your familiarity without needing a stroke coach to count rating. 06:30 Build in the right order First add pressure before adding rate. Rate without pressure leaves you "spinning" especially at rates over 24. Call "Going up in 3 -2 1 - GO" or "Going up, on the next stroke [wait one stroke] now". Our cox calls "Build pressure now'; two strokes pass then 'Rate up now'. At rates below 25 it's easy to hit the rate just using increased pressure - it is harder at rates from 26 and above to get the rate - you have to be more deliberate building the pressure then the rate. Start a change like that at the correct place in the stroke cycle. Make these changes at the catch. The pressure change starts at the catch; stroke rate changes begin at the catch. To do this effectively, athletes must know they are making a change half a stroke cycle in advance of the change. Call the change at the FINISH. This gives them advance warning of the change. There are changes which happen at the finish like stepping down in stroke rate or a rhythm call and these must be called at the catch. Be half a stroke ahead of time if you give the calls. Listen to when the cox or the caller made the call to change. Your goal for the workout is to execute more and more successfully.
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Repeat workouts to build skill
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