Hi! Do you have any suggestions for what my boat can do about our struggles coming out of a start? We’ll usually do a start 6 and a high 20/25, but when we need to lengthen out to get to race pace (because we can’t hold a 42 SR for the whole 2000m) we seem to lose a lot of energy and ground on other boats. What can we do to come out of a start more smoothly? My boat is fairly strong and it’s not that we’re dropping from a 1:35 to a 1:50 because we can’t hold a lower split, but we just don’t know how to lengthen out/get a ratio shift that’s more smooth and even. Calling a lengthen 10 doesn’t help. Thanks!
Unless the ratio is actually that out of whack off the start, a ratio shift is the wrong approach.
Have you tried doing a sub-settle and then settling again to your base pace? This has always worked well for my boats (both coxing and coaching) when we’ve had similar issues. If we’re starting high (in the 40s) and trying to get to a 34-35, more often times than not it’d feel like we were putting the brakes on in order to hit the 34, causing us to lose ground and momentum, rather than just gradually lengthening out to it while still maintaining the power we had in the high strokes. Once we tried doing a sub-shift to a 38ish and then 5-7 strokes later shifting again to base, that seemed to alleviate a lot of the issues.
Related: The Language of the First 500
Even before we started incorporating the sub-shifts, we’d spend a lot of time on the transition during practice, not just on the strokes themselves but on the calls too. For me the focus was always on the last three strokes of the high strokes and the first stroke out of the shift, just making sure my calls were clear and on point so that first stroke was smooth but still deliberate and powerful. If I was sloppy here I could feel the drop in energy over the next few strokes. Another point of emphasis was on staying loose – if you’re tense then you’re not going to be able to flow in sync with the boat, which was one of the things that contributed to that “hitting the brakes” feeling for my crews.
Talk with your coach and try to make this a point of practice each week. One of my coaches always had us do starts at the end of practice when we were tired and more likely to row with not-the-greatest technique, which actually helped a lot because it made us focus more on staying loose and taking clean strokes. I think making that snap transition between fatigued from AT pieces to clear-headed and calm before doing a start also helped us manage our adrenaline better during races, which played into that shift down to base pace being smoother and less frantic.