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 preparation before 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 tactics The 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 tactics Coxing 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 Tactics The final push Do or die – no 2 nd 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 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 100m

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