All About Adaptive Rowing

Filed under Rowing How Tos by Rower's World on February 11, 2012 at 12:24 am {no comments}

What Exactly is Adaptive Rowing?

Adaptive rowing is a specific category in rowing that pertains to rowers with certain disabilities. Just as there are divisions and competitions that are separated by gender, skill levels, and age, adaptive rowing refers to the sport of rowing with disabilities. To create an accurate portrait of adaptive rowing, it is important to understand the history of this category in rowing.

The History of Adaptive Rowing

Veterans of World War II were essential players in the sport of adaptive rowing in the United States. Taking place in Philadelphia, veterans who were blinded from the war competed in an Army vs. Navy race. This race was a starting point for adaptive rowing, and programs would continue to emerge for athletes with disabilities. Early proponents of adaptive rowing include Ted Nash, an Olympic rower and coach for the University of Pennsylvania and Penn AC, and Chris Blackwall, the executive director for USRowing. Nash dedicated his time in helping bring rowing to people with visual impairments, while Blackwall created the first United States rowing club specifically for people with disabilities, the Philadelphia Rowing Program for the Disabled. In 1993, adaptive rowing was demonstrated as an exhibition event at the FISA World Rowing Junior Championships in Finland. In 1999, adaptive rowing was showcased once again at the World Rowing Championships in St. Catharine’s, Ontario.

In 2002, the FISA world championships would begin including adaptive rowing in their regular rowing program, and in 2005, the International Paralympic Committee would vote to include adaptive rowing in the 2008 Beijing Paralympic Games. This vote helped popularize adaptive rowing as a sport worldwide. As of today, there are 26 counties competing internationally for adaptive rowing.

Challenges Faced in Adaptive Rowing:

While I have never participated in planning any adaptive rowing events, competitors in adaptive rowing often require additional assistance before competitions. Volunteers are often needed to carry boats and oars and assist competitors into their boats. Those with visual impairments may need further guidance to ensure a safe race.

Terminology is an initial hurdle in adaptive rowing. As you can imagine, it might feel awkward telling a competitor to “drive with [their] legs” when that same individual is missing a leg. Furthermore, competitors who are visually impaired need a coach who can verbally illustrate a stroke, as they would not be able to see any gesturing motions a coach may use.

Initial racing equipment provided another challenge in the beginning stages of adaptive rowing. Seats and mounts were unreliable and could loosen or come of the tracks during a race. Fortunately, through trial and error, new and adaptive tracks and improvements in load distributions were developed so disabled rowers could compete with minimal equipment problems. By the time the Paralympics were held in 2008, rowing technology for disabled rowers were safe, reliable, and customized to the rowers.

The Path to Success:

For those without disabilities, the path in becoming an elite or Olympic rower is somewhat fixed and structured. Learn to row and progress through junior programs, followed by college teams and under-23 competitions. The devotion of years and thousands of hours is required for the skill development of success.

However, for adaptive rowers, the path to becoming a master rower is much different. Many adaptive rowing programs are largely recreational, and many adaptive rowers are only able to get out on the water once or twice a week. While an individual without any specific disabilities can simply head to a boathouse, get into a boat and row, for those with disabilities, it is not always that easy. Much more support is required for an adaptive rower, especially one who is training for the Paralympics. Each adaptive rower is different, and requires specific equipment modifications tailored to their needs. Even two rowers with the same disability may require very different equipment modifications.

Despite difficulties in adaptive rowing, all athletes, disabled or not, share a common drive and love for the sport of rowing which drives them to continue training hard and pushing through boundaries and obstacles.

Classifications in Adaptive Rowing:

In adaptive rowing, there are several subdivisions which are called classifications. There are currently four categories for disabled rowers based on types of functional classification system: arms and shoulders (AS), trunk and arms (TA), leg, trunk, and arms (LTA), and the legs, trunk and arms mixed coxed four (LTAIDMix4+), for those with intellectual disabilities. Officials are required to assess athletes medically and functionally in classifying each athlete. Notably, to compete in the FISA World Rowing Championships or the Paralympics, rowers must be in one of the five types of boat classes: ASW1x (women), ASM1x (men), TAMix2x (one male and one female), LTAMix4+, and LTAIDMix4+ (two males and two females with a cox of either gender in both fours). Men and women can compete in the same boat because there may not be enough participants to separate competitions by gender.

Safety Issues:

Safety is another issue that should be looked after in adaptive rowing. In standard shells, because the feet of the athlete are secured to the boat, heel ties are necessary to ensure that the rower can free themselves from their shoes in case their boat flips. In fixed-seat rowing, it is much more dangerous for the rower if their shell capsizes, as each athlete is held in place with up to three straps. It is this reason that every effort is made to make fixed-seat boats very difficult to capsize.

While adaptive rowing is a relatively new sport, as technology further improves, and its popularity continues to spread around the world, this sport will continue to flourish with the same drive as any other sport. For all of you adaptive rowers, keep practicing hard and doing what you are doing, because this article is for you.

The Complete Idiot’s Guide to Rowing

Filed under Rowing How Tos by Rower's World on February 9, 2012 at 12:27 am {no comments}

idiot's guide to rowing

The Complete Idiots Guide to Rowing

This guide is for everyone that knows nothing about rowing. After giving a brief description of specific topics, we will explore terms in depth that you may or may not already know. We will be discussing the topics of: outside the boat, inside the boat, the oars, the rowers, the rowing stroke, basic coxing commands, and lastly a list of rowing terms. So sit down and stretch out and get ready to learn about the outside of the boat.

Outside the Boat:

There are two shells, or boats, which reflect two distinct styles of rowing – sweep rowing and sculling. Sweep rowing and sculling have a simple difference which separates them from one another. In sweep rowing, each rower uses a single oar. In sculling, each rower uses two oars to command the boat.

Regardless of the style of rowing, each rower has his or her back facing the direction that the boat is moving. Movement and momentum are generated as rowers propel the boat using the friction between the water and the oars.

Boat Anatomy

Here are some good terms to know. Refer to the boat anatomy pic above!
Boat: The terms shell and boat can be used interchangeably

Bow Side: Also known as starboard, the bow side is the right side of the boat when one is sitting in the cox’s seat and facing forward.

Stroke Side: The opposite of the bow side. The left side of the boat when sitting in the cox’s seat and facing forward.

Stern: The back end of the boat where the coxswain is typically located. Also the end of the boat that contains the rudder and fin.

Bow: Opposite of the stern. The front end of the shell or boat.

Bowball: A small rubber ball which covers the end of the bow. It is used to reduce damage in the case of a collision.

Fin: Located under the stern of the boat. The fin helps guide the boat and keeps it on a steady course.

Rudder: Located under the stern of the boat. The rudder is used by the coxswain to command and steer the boat.

How Does One Steer the Boat?

The boat is either steered by the coxswain, or the bow seats if a coxswain is not present. When a coxswain is present, a rudder, which is controlled with cables, is used to steer the boat. A small fin is further used to keep boats on course.

Inside the Boat:

While originally constructed out of wood, modern rowing shells are usually made out of carbon fiber, fiberglass or plastic. The aim of modern boats is to make them as light and water-dynamic as possible. Bows are covered by a bow ball, which helps prevent damage to the front end of the boat. In regards to the actual rowers and positions, each rower sits in a sliding seat that is on a fixed track. This is known as the ‘slide.’ Furthermore, feet are locked into position with the help of footplates. Oars are held in place with the help of riggers.

Footplate or Stretcher: The footplate or stretcher is a fixture in boats which lock in the shoes of the rowers. By locking in, rowers are able to row more efficiently.

Saxboard: The saxboard is the top side of the boat. Riggers are bolted to the edges.

Gate: The gate is a small part of the rigger that opens from the top. It locks in the oars to the boat and prevents them from slipping around.

Rigger: The rigger is a metal support attached to the saxboard that holds the gate in place.

Slide: The slide is the name for the tracks underneath the seats which allow the rower to move back and forth in the boat.

Cox Box: The cox box is a microphone and speaker set up used by the coxswain to amplify his or her voice for the rest of the crew.

Oars:

In rowing, oars are commonly referred to as blades. In sculling, they are referred to as sculls. Lighter oars are made out of carbon fiber while wooden blades are typically used by beginners.

Cleavers: Cleavers are the most common type of oar. Constructed with a hollow shaft out of fiberglass or carbon fiber, these oars are made to be as light as possible.

Macon: Macon blades are known to strain your back less if you row with bad technique. Created in the 1960′s, Macon blades were the top of the line until cleavers were made.

Blade or Spoon: The blade or spoon refers to the end of the oar which is placed in the water to propel the boat forward.

Shaft or hollow: The long length of the oar, not including the spoon.

Collar or Button: A small plastic piece which works with the gate to prevent the oar from slipping out.

The Rowers:

Each rower has a specific position in the boat. Starting with the bow, the position closest to it is called the bow seat. The rowers in the boat are numbered off starting from the bow and ending with the lead rower, also known as the stroke.

For example, a group of four would be referred to as: bow, 2, 3, stroke. A group of eight would be: bow, 2, 3, 4, 5, 6, 7, stroke.

Coxswain: The last member of the crew is the coxswain, located after the stroke. This individual motivates the rowers and helps keep consistent pace and technique.

The Rowing Stroke:

The rowing stroke is made up of four distinct steps: the catch, the drive, the finish, and the recovery.

Catch: The catch is the starting position where legs are compressed inward and arms are stretched out. The body is at a forward angle and it is at this position that the blade enters the water.

Drive: In the drive, legs press down against the boat and the back and arms swing backward.

Finish: In the finish, the rower pushes down on the handle of the oar while extending legs outward.

Recovery: The recovery winds the body back to the original position of the catch.

The following terms are useful in understanding the rowing stroke:

Square Blades: Keeping blades perpendicular to the water during the recovery part of the stroke.
Feathered Blades: Keeping the blades parallel to the water during the recovery part of the stroke.

Crab: A term used for when the blade accidentally gets caught in the water and the handle of the oar collides with the rower. This occurs when the blade is not completely square when entering the water and can result in the rower getting tossed out of the boat.

Basic Coxing Commands:

Coxing commands follow a certain order. They are usually done “in three” or “next stroke.” What this means is that if the coxswain wanted the crew to lift the boat, they would say, ‘lifting the boat to shoulder in one; two; three!” On the third count, or the word three, rowers would respond and lift the boat up. If the coxswain wanted to decelerate the boat they would say, “next stroke, hold it up!” By using these commands in this type of way, the crew is able to work together and follow commands in time.

Command list:

Hands On: Put one’s hands on the saxboard and prepare to lift the boat.

To Waist: Lift the boat to waist level, holding the saxboard with both hands.

To Shoulders: Lift the boat up to shoulder height, resting the saxboard on the shoulder.

Above heads: Lift the boat over the head, one hand on each saxboard.

Easy There: Stop rowing.

Drop: Used after telling the crew to stop rowing. Means to drop the blades into the water.

Hold It Up: Decelerate the boat by placing the blades into the water at an angle.

Firm/Full Pressure: Row with full power, 100% effort.

Three Quarter Pressure: Row with 75% power.

Half/Medium Pressure: Row with 50% power.

Light Pressure: Lightly pull the blades through the water, no rowing with pressure.

Back It Down: Push the oar backwards through the water to turn the boat around.

Other Rowing Terms:

Stroke: The rower who is sitting closest to the stern and coxswain.

Ratio or Contrast: This is the ratio of the recovery to the drive time.

Rating or Stroke Rating: The number of strokes per minute.

Stern Check: Stern check is a type of bad technique that slows the boat down.

Airstroke: Also known as rowing into the catch, the term airstroke means that the rower has started the drive before the catch has been completed.

Rushing The Slide: Rushing the slide causes stern check. Occurs from coming towards the catch after the recovery too fast.

Boat Positions in Rowing

Filed under Rowing How Tos by Rower's World on January 17, 2012 at 12:52 am {no comments}

Boat Positions in the Sport of Rowing:

While rowing, each individual is assigned a specific position on the boat. This position is numbered in a numerically ascended manner, starting from the bow of the boat and ending at the stern. The individual in the first spot is often called the ‘bowman,’ or the ‘bow.’ On the other hand, the individual closest to the stern is referred to as the ‘strokeman’ or the ‘stroke.’ However, there are always exceptions to these classifications. In the United Kingdom for example, coastal rowers number their rowers from stern up to the bow. Of course, aside from the bowman and strokeman, other crewmembers have different titles and roles. We will be discussing boat positions in the coxed sweep oar eight.

The Stern Pair

As discussed in the previous paragraph, the ‘strokeman’ is the individual located closest to the stern of the boat. The ‘stroke’ is an essential player in rowing, and the rest of the crew follow the stroke’s timing while rowing. It is the stokeman’s responsibility for establishing the crew’s rowing rate and rowing rhythm. If the stroke rows to slowly, he or she will set a very low number of strokes per minute for the entire boat. If the stoke begins to row too vigorously, he or she might tire out the rest of the crew too early. Furthermore, the stroke leads the boat, and communicates with the coxswain to get feedback and an understanding of how the rest of the crew is doing. The stroke maintains the entire rhythm of the boat, and it is essential for this person to be very technically sound.

The rower next in line after the stroke acts as a buffer or middleman between the stroke and the rest of the crew. Numbered seven on a numerical line, they are another important member of the crew. By acting as a buffer between the stroke and the rest of the crew, they transmit the rowing information and rhythm that the strokesman sets. If the strokesman speeds of or slows down the rate of their rowing, it is essential that rower seven follows suit for the rest of the boat. Furthermore, the middle crewmembers in a boat are in fact called the ‘middle crew.’ We will discuss the purpose of the middle crew below.

The Middle Crew – The Fuel Tank, The Engine Room, The Power House, The Meat Wagon

The middle crew has numerous nicknames for themselves as shown in the title. In an eight-person boat, the middle crew is made of numbered individuals three, four, five, and six. In a four-person boat, the middle rowers are numbers two and three. Because the boat moves less in the middle, the middle crew is often the most powerful and heaviest of rowers. They are referred to as the ‘fuel tank,’ the ‘engine room,’ or other nicknames because their focus is simply pulling on oars as hard as they can. It is not necessary for these middle crewmates to be exceptionally reactive or technically sound (like the strokesman). The middle crew is known for their brawn, and it is common for the most technical rowers to be placed at the bow and stern with the strongest rowers in the middle.

The Bow Pair

The rower closest to the bow of the boat is called the ‘bow’ or the ‘bowman.’ It is the bowman’s responsibility for the stability of the entire boat. They are expected to be quick and agile, responsible for not only the stability of the boat, but the direction of the boat as well. As expected, the bowman is expected to be quite technically skilled. Furthermore, boats that are bow coxed are dependent on effective communication between the bowman and the cox. The cox cannot see boats coming from behind them, and good communication is essential. Also, it is important to note that unlike the middle crew, the bowmen are typically the smallest rowers in the boat.

The Steersman

If rowing in coxless pairs, quadruple sculls, or coxless fours, one of the oarsmen are designated as a steersman. The steersman’s job is to steer the boat by moving his or her foot, as a line attached to the toe of the steersman’s shoe controls the rudder. It should be further noted that the steersman is chosen based on experience and their position in the boat – it is essential for the steersman to have a clear vantage point of the rowing route.

Rigging of the Boat

A boat is typically commanded with alternate rowers on the port and starboard with the stroke on the port side. If a boat reverses this organization, it is considered ‘bow rigged.’

Alternative rigging include tandem middle pairs where the middle pairs of rowers row on the same side of the boat. Notably, about half of finalists in the World Cup and World Championships tandem middle pair rigged.

The last position of the boat we will discuss is the coxswain or cox.

The Coxswain

The purpose of a coxswain is steering the boat, providing encouragement to the rest of the crew, communication to the crew of how close they are to the finish line, and any other race tactic calls.

Boats who do not have coxswains are considered coxless or ‘straight’ boats. Boats of eight almost always have a coxswain while pairs and fours often go coxless.

If the coxswain sits in the stern opposite to the Stroke, it is considered stern-coxed. If the coxswain is located behind the bowman, it is considered bow-coxed.

Coxswains are essential for communication to the rest of the crew. Pre-1970s coxswains communicated to the rest of the crew with a megaphone strapped to their heads. Since then, a ‘cox box’ system has been established allowing a more effective communication between the coxswain and the rest of the crew. In a boat, the entire crew is responsible for his or her position and all of the duties it entails.

Basics of Rowing

Filed under Rowing How Tos by Rower's World on January 4, 2012 at 6:47 pm {no comments}

The Rowing Basics

The classic sport of rowing can take place on any large body of water – examples include the ocean, lakes, or rivers. It is an extremely strenuous sport that requires a supple body and high stamina and endurance. Officially, rowers command the boat by sitting backwards, towards the stern of the boat, and using oars to create friction with the water, which propels the boat forward.

While the mere action of rowing and rowing equipment remain relatively consistent throughout the world, ways of competition can be very very different. For example, there can be endurance races, time trial races, bumps races, stake races, and the ‘side by side’ races that are demonstrated in the World Olympic games.

Furthermore, there are two forms of rowing that will be discussed below:

Sculling: In sculling each athlete holds two oars – one in their left hand, and consequently, one in their right hand. The oar in the sculler’s right hand points towards port while the oar in the sculler’s left hand points towards starboard.

Sweep (Sweep-Oar Rowing): In sweep-oar rowing, each athlete only holds one ore with both of their hands. Sweep-oar rowing can be done in pairs, fours, or eights – never an odd number.

Anatomy of Rowing a Stroke

rowing anatomy

The two most important aspects when one is using the rowing stroke are the catch and the extraction.

In the catch, the rower dips his or her oar into the water, then applies pressure to both the oar and counter-pressure to boat (with his or her legs). As the rower’s legs begin to reach their fullest extension, the rower rotates his or her torso toward the bow of the boat and then pulls ones arms towards his or her chest. It is important to note that it is bad for ones shoulders to hunch up at any point during the catch. Furthermore, at the very end of the stroke, while the oar is still in the water, ones hands slightly drop so energy is not wasted by causing the oar to splash. These key stages of rowing comprise what one would call the drive of the stroke.

After the drive, the ‘recovery stage’ begins. This stage involves removing the oar from the water, and coordinating ones body movement to move the oar to the catch. The rower pushes down on the oar handle to simply lift the blade from the water at the moment of release. Immediately following the release, the rower rotates the oar, which causes the blade of the oar to become parallel with the water. This technique is also known as ‘feathering the blade.’ While feathering the blade rowers simultaneously will push the oar handle away from their chest. Finally, the rower will then rotate his or her body forward. Continuing, as soon as the rower’s hands are past the knees, they will crunch their legs, which moves the seat towards the stern of the boat. It is important to note that the leg compression is relatively slower compared with the rest of the stroke which allows the rower to “recover” themselves, hence the term. Lastly, close to the end of the recovery, the rower will ‘square their blade.’ ‘Squaring the blade’ means rotating ones oar paddle so it is perpendicular to the water. The stroke then repeats again, beginning with the catch. When rowing in a boat with multiple people, it is necessary that each athlete act in accordance with another.

Thoughts of Breathing While Rowing

The two main schools of thought involving how to breathe while rowing include either having one’s lungs full of breath at the catch or completely empty at the catch.

Full of breath: This school of thought involves rowers inhaling during recovery while exhaling during the stroke.

The empty-lung technique involves having empty lungs during the catch. Rowers will inhale during the drive and exhale during the recovery. While different athletes prefer different methods of breathing while rowing, a scientific study showed no real benefit with either school of breathing technique.

Fitness and Health with the Row

The act of rowing works many muscles in the human body. These muscles include the quads, the biceps, the lats, glutes as well as abs. Rowers require strength and endurance. Furthermore, rowing is considered a low impact sport, and immediate injuries like sprains and twists tend to be rare. However rowing can cause repetitive stress injuries and strains that can be minimized with proper technique.

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