Starting area in Bled. Our hotel is right behind me!

We left Princeton 13 days ago but it seems longer.  Maybe because we’ve done so much and by so much I mean rowing.  This time of year is when all the months of training pay off and when boat speed starts to show.

We’ve had a pretty fun racing season so far because of Henley and Lucerne.  I should have updated my experiences while there but I feel like there are so many blogs and information out there already that I waste my time reading others updates and never allow myself enough time to focus on my blog.  I do a much better job updating my twitter and facebook pages so if you ever get annoyed that I don’t update this website go and check those two places first and bug me there to get my act together and update this thing.  I also have links on the left side of my website page.  This also includes all the questions I’ve been sitting on that coxswains have asked me through my “ask” page.  Please do keep sending me your questions and if you don’t hear from me then ask again and call me out!  Please be nice about it though

Three of my teammates have been doing way better jobs than me on the blogging front. Check out Megan Kalmoe’s, Jamie Redman’s and Esther Lofgren’s blogs because I strive to be like them one day with all their multi media additions which are definitely fan favorites.

The best part about Munich was the ability to jump into the water right after practice.  Growing up in Orangevale, CA and learning to row on Lake Natoma spoiled me into thinking that all lakes were swimmable.  Lake Carnegie in Princeton, NJ burst that bubble. Another great part of Munich was at every dinner there were two forms of potato.  I haven’t met a potato dish that I haven’t liked!

Thumbs up in Munich

Swimming in Munich right after practice!

Since being in Bled the only difference in weather conditions is that our hotel in Munich had air conditioning.  The hotel in Bled is in a very convenient location with it being right on the starting line area but for those with the “ugly” view of the trees and not the lake we also have the pleasure of not having air conditioning.  I’ve been really blessed with the best roommate ever, Gevvie  Stone, who has the same needs as me.  We have perfected the balcony to front door draft by opening both doors and blasting our fan around the clock to help cool things down.  I’m excited to report that last night I actually used the covers to keep warm rather than sleeping on top of the covers.

Things are moving and shaking as racing starts.  You can follow the W8+ races with this link to World Rowing’s website.  My first race is tomorrow, Monday at 11:06am CET. We are racing in lane 1 against the Ukraine (lane 2), Great Britain (lane 3), and Germany (lane 4).  Winner goes directly to the A final where the top 5 finishers of the A final qualify their boat for the London Olympics.  We’re taking one step at a time and one race at a time.

Starting line area. Grandstands and anyone can watch the start for free.

On our walk to the course on the first day.

View from the start down a lane. The island on the left is at the 1500m mark.

We try and having matching uniforms while at Worlds except for College Uni Day!!

Go USA!

mwhip+

What I like most about Seamus’ article is how he describes his way of keeping his voice calm and consistent on race day.  Please take the time to read this article here to get his perspective of race day.

The best part of giving coxswain clinics is having the chance to learn from other coxswains.  I’m always looking for new ways of coxing and I’m always eager to hear other coxswain’s opinions of how they execute our craft.  So please use your fellow coxswain teammates to learn from each other and never stop learning.  I’ve said this before and I still believe it to this day…Once you think you have arrived in the sport and mastered it, you will either hit a buoy or drive your 8+ up onto the dock.

Never stop learning!!

Good luck to all coxswains racing at their championship races!!

Mwhip+

Me, Gayle and her friend meeting at the 2010 Crew Classic

So last week I get an e-mail from my sister saying that a coach wants my contact info for one of her coxswains.  Half a day later, Gayle from Indiana contacts me requesting some answers…

Gayle is about to write a blog for her school and thought that I would be a good person to interview.  I hope I didn’t disappoint!  I thought since she is going to put my answers in her blog that I should do the same.  So below are my answers to her 8 questions.

1) What is a favorite memory you have from coxing in college?

I have a lot of great memories from college.  I was fortunate enough to win a lot of races while at Washington.  The memories that stick out always include friendships, team bbq’s, practice, and traveling for races. The community that forms from being on a rowing team is special and teammates truly do become like family.

2) How do you keep your rowers motivated when you are down in a race?

Believing in each other and your race plan helps me stay motivated.  A good crew will feed off each other and back each other up when they are down to create momentum that will help them work back into the race.  As a coxswain, I have to create ‘buy in’ from all my rowers so the upcoming move brings us back and to the finish line first.  I do that by thinking of things that I would want to hear. That way I truly believe in what I’m saying and it comes out sincere and passionate.

3) What has been your favorite race (or races) thus far in your career?

It would have to be the 2008 Olympic race.  It’s not only because we won, but it was the way we started out the day, the feeling we had before the race, and especially during the starting sequence.  It all came together and it felt amazing.  Winning was definitely the bonus.  Overall for me it is my favorite race because of how we got to the line, the journey, that made it my favorite.

4) What’s the biggest mistake you’ve made on the water and how did you deal with it?

The biggest mistake I’ve made on the water was hit a buoy.  Not just any buoy, it was a huge buoy that we had to leave on our Starboard to make a turn during a head race on my home water.  Since I knew that course like the back of my hand and proceeded to take the turn like I have always done everyday in practice, I neglected to notice that the race officials decided to put a safety buoy before the channel marker that makes the real turn.  The buoy was right in my blind spot…right in front of me.  We still managed to win, but it was totally embarrassing.

5) What are your thoughts on the relationship between coxswains and their rowers?

My only thought is that they are my teammates and I would want to be considered the same by them.  They have a role in rowing and my role is to steer and organize.  Both roles need to be executed in order to make boats go fast.

6)  Any funny/goofy stories from coxing?

none come to mind, sorry.

7) What was your favorite part about the Beijing Olympics (doesn’t have to be rowing related!)

Other than the race, being able to watch other events and living at the Olympic Village was pretty fun.  The dinning hall was the happening spot to be and hang out, especially the McDonalds. There was always a line for egg McMuffins in the morning.

Any advice for collegiate athletes looking to continue on to the National Team?

The erg is your friend.  Having a good erg score will get you the invite to train with the National Team and continuing to make progress on the erg will give you more opportunity to be in fast boats and with fast partners.

Thanks Gayle for thinking of me and considering putting me in your blog.  Good Luck this racing season and I’ll put the link up as soon as you send it to me.  For all the rest of you trying to contact me the “Ask” button is a great way to connect with me.  One more day left in sunny San Diego before going back to Princeton which means racing season is about to begin.  I’ll try to put up some race tips soon.

Steer Straight!

mwhip+

2010 World Championship Team warming up before their row

School has started up and so has practice.  For those on the West Coast this means getting back on the water and earning the seat you want for racing season.  Coaches are starting to look for rowers who are moving boats and putting together line-ups or part of line-ups that they want to see racing.

Now is the perfect opportunity to be boat movers yourself.  Wherever you ended up last year is the perfect place to start this year.  Each season is new and when boats are starting to form that is when the coxswain should start leading.  It is also time to start evaluating what you did last year and see if it will work for your team this year.  Most of the time teams keep their culture from year to year.  Other times, teams need a new voice or new culture.  If you are one of the more experience coxswains on your team then it is your job to set the tone of this new year.

If your team has not had a team meeting to set goals for this racing season then I would suggest talking to your coach or team captain and arrange a team meeting.  That way after the meeting you can help keep your teammates focused during each workout.  Focused workouts during winter training will pay off as spring approaches.  If you help maximize speed in your boat at each practice then you will become the top coxswain.  Coaches will recognize your leadership and commitment to focus and will want to boat you more often than the other coxswains who are clueless as to what makes boats go fast.

If you are the returning Varsity coxswain or the returning JV coxswain who is looking to move up to the Varsity boat then you need to start leading your team to the goals you all set up together. There are no free rides in the 8+ so make sure you are using your seat, The 9th Seat, to make your boat and team fast.  Spring is right around the corner so what are you waiting for?  Start leading your team to the line first.

Here are examples of how to lead your team:

• When practice is getting stale or sluggish remind your boat who you are racing first.
• Keep the team goals present during practice when the boat needs motivation and especially when the boat is moving well to keep the intensity going.
• Workout with your team during winter training.
  • Squeeze in a stationary bike workout in between recording splits.
  • While timing a core workout make sure to pound out a couple of crunches or hold a stability bridge while looking at your watch.
  • Lift weights with them, if it is a circuit day set up your baby weights at stations where the weight is too heavy before the circuit starts.
  • Go on runs outside of practice so you stay in running shape….you never know when mother nature will force you to do a land workout. Make sure you are ready to run with your team.
• Communicate with your coach to understand the big picture of practice.  Teams who believe in the process and each other will reach their speed potential.  Be the coxswain who communicates your coaches big picture.
• Remember that you are an athletes too so don’t be afraid to show your athletic side to your teammates.

Steer Straight!

mwhip+

This is me after the medal ceremony. It's always a good time getting on the podium.

It’s been a month and two weeks since our final at Lake Karapiro and a lot has happened.  The final was very satisfying to execute.  The girls were aggressive and relentless.  The power in that 8+ was something that I haven’t felt since the Beijing final.  Now is the non-glamorous side to the sport and that is the part where we have to go back into training.  It never ends until the Olympic final.  This year we got 3 weeks off instead of our traditional two because of Thanksgiving.  Many of my teammates took the opportunity to stay in New Zealand and explore.

I chose that option and traveled around with my boyfriend in a camper van  for two weeks touring a little bit of the north island but spending most of our time in the south island.  There were so many “best parts” of the trip and I cannot count.  We did it all: hiking, wine tasting on bikes, ferry riding, white water kayaking, ice climbing on glaciers, mountain biking, and tramping around in the rain and through at least 20 different streams to get to a secluded hut on the Styks river.  There were plenty of throw-everything-into-one-pot-and-cook dinners in our camper van that were actually delicious. I do have a theory though that everything tastes better when you are eating it outside.

Now I’m back to training and we just ended a Fantasy Camp that turned into a winter training camp after the campers left at the Chula Vista Olympic Training Center.  This winter is going to have us living out of our bags so we can stay on the water as much as possible to get ready for the 2011 World Championships in Bled, Slovenia.

Here are some pictures of my adventures in NZ.  I recommend that everyone needs to experience New Zealand in their lifetime.  I love that country.

Steer Straight!

Mwhip+

Yaz interviewing Anna Goodale after we arrived on the medals dock

Medals dock with Canada and Romania, silver and bronze medalists

All 9 of us on the outskirts of the trading pit

After the medal ceremony we hop back in our boat, medals and flowers included

Hiking in the Mt. Cooke National Park

My home for two weeks around NZ

Wine Tasting by bike in Renwick

White water kayaking in Murchison...well...after we finished kayaking down the Bull River

After tramping for 6 hours and crossing at least 20 streams. Soggy feet and wet clothes, the hut was amazing to see!

Walking down Fox Glacier after a day of ice climbing

While we were mountain biking in Queenstown we came across a lost sheep. It was so cute but so sad to see it all alone.

On a tour of Lake Karapiro. We're above the course getting some long mileage in.

I’ve always been taught that whenever I get to travel for rowing it’s because it is a business trip.  So I’m over here in New Zealand for business… I have one more day to wait until we get to race the final for the W8+.  The heat was a very solid race and it was a real confidence booster for us as a boat to get to take off from the line and get down to our rhythm.  The final is going to be a tough race with very good crews who all want to win.  Romania and Canada were the two crew who also qualified for the final from the second heat.  Whoever can row their own race on Sunday will have a good chance to win.

I’m excited to race again. This is going to be my first final since Beijing and just like Beijing the same countries are all rowing to win.  It’s going to be an exciting race and if it’s like it was for today’s finals it’s going to be a bumpy ride.

Getting the 8+ all rigged up on the first day.

College Day Uni at the World Championships. Go Dawgs!

The women's team and Volp.

Good luck to all boats tomorrow in Saturday finals! I’ll be cheering with the rest of my teammates from our hotel waiting for our turn to race down the course on Sunday. And of course with all business trips one has to sneak in a little fun here and there so don’t worry because there have been a lot of shenanigans happening all week.

Steer Straight,

mwhip+

Q: Even though I make sure I’m constantly telling the rowers information like rate, position against boat/on river, and technical reminders I feel like i don’t have enough motivation techniques to get them past other boats. You wouldn’t happen to have any tips on creating motivations would you? I don’t want to end up saying the same phrase 10 times during a race. Thanks!! 

Laila

A:  I get asked this question all the time, “What do you say to really get your girls going?”  I’ll let you all in on a little secret…it doesn’t matter!!!!  I cannot tell you the phrases that are going to get your rowers motivated because I don’t know your rowers.  

So when I’m sitting in the coxswain seat and need to pull out some motivational phrases I…

• Think about what you would want to hear if you were in a world of pain and needed encouragement to finish the workout.
• What are your team goals?
• What are the goals of the workout?
• What are the personal goals of your rowers?
• Do you have a race coming up?  If so start calling seats off of your upcoming competitors boat.  Make scenarios of walking through your rivals boat.  
• Are there any practices that you all talk about because it was so good.  Remind them of that memory during the workout.
• Use inside jokes.

There are many ways to motivate and that is the beauty of our position.  We have to find ways to trigger emotions from our rowers.  With any motivational phrase you choose it has to be delivered in a believable way.  Coxswains have to sell the phrase and make rowers believe their words.  So keep your ears open and listen to the ways your rowers motivate each other.  Be their teammate and be there when they need that extra push.  Choose wisely but believe in your words and deliver with passion.  

Good luck!

mwhip+

Got a question from a coxswain asking about buoyed courses…

Q: I was wondering, when steering buoyed 2k courses, do you use really distant points or the buoys? It’s kinda hard to see that far…

A:  Exactly, it is far to see down to the finish line of a 2k course.  That is why when I steer a buoyed course, I make sure the two buoy lines are going symmetrically into the rowers’ heads or necks depending on how tall you sit in the seat.  I also make sure to keep equal distance on both the port side and starboard side blades by using my peripheral vision.  That way you can use your forward point and lateral point together to make sure that your are physically in the center of the lane and cruising parallel to both buoy lines.  Using one absolute point in the distance without using the buoy lines as well will cause you to not be aware of where you physically are in the lane.  That probably will result in you driving-by-braille and hitting too many buoys or swerving too much to avoid the buoy line.  

Multiple bow points and lateral points will help you become more aware of where you need to be in the lane.

Steer straight!!

mwhip+

Racing season is upon us and the long winter training months are finished.  Bring on the Spring and bring on the racing.  The start of a race for me is the most fun because as coxswains, we don’t get to see the flag drop.  By the time we hear the official saying, “Go,” the rowers are already in motion if your stroke has done her/his job right and gone on the flag and not the voice.

The start can also be very nerve racking at big races that are six boats across with stake boats.  I thought I would share my tips for backing into the stake boats so when the most important races with the highest stress comes your way you will be able to handle the situation.

• When pulling into your lane make sure to not let it run no more than two to three boat lengths away from the stake boat. Backing more than that length can be tedious for your rowers and makes it harder for you to steer your boat.
• Notice if there is any wind that will cause your boat to blow too far to port or starboard.
• Visualize and practice in your head what rower will have to scull the boat to port or starboard.  This way you can make your calls quick and  have them sound confident.
• Once locked on call the rowers by name if you need to have, “Two scull bow.” By saying your two seats name you should get a faster reaction.
• For stronger wind at the start you may need to have two rowers on the same side scull.  ”two scull bow and four scull three.”

These tips are just the starting point to backing your boat into stake boats.  Do not underestimate visualizing in your head and figuring out who needs to grab whose oar so that when you need your bow point corrected it is done in a calm and efficient manor. And most importantly raise your hand and have your bow person raise their hand when making all of these corrections.

Good luck…

Steer Straight!

–mwhip