The Immortal Words of Coach Steve

"Row like you stole the boat and the sheriff is hot on your tail!" Don't let them catch you! - Coach Steve Loaiza

Coach Steve wishes the SU Crew team the best of luck at Knecht Cup this weekend!

CPRA Octuple - Summer 2009 - Carol Graybeal (1), Susquehanna Provost Linda McMillian, Sally Thomas, Jim Baker, Derek Updegraft, SU Professor Rich Orwig, Kim Daubman, SU Assistant Coach Steve Loaiza, and former SU rower/CPRA coxswain Ang Weaver

Good Luck Charms and Rowing Unity

I loved racing. Nothing was more exhilarating than going into battle with my boat. I was always a nervous wreck beforehand, but after our boat pep talk from our coach and our boat showing of solidarity, I was ready to go.

I'm a superstitious rower. I can't count the number of times that I have "knocked on wood" to prevent disaster befalling SU equipment (unfortunately it happens anyway) and I had my good luck charms and rituals in order to ensure a good race.

Dad Vails 2005 - Varsity Lightweight 4 - Bow Alyssa Russo, Rachael Gebely, Allison Bankus, Jess Hibbard, and coxswain Lauren Fasnaught

Superstition exists on some level in every sport as a way to demonstrate the belief and confidence an athlete has. Athletes playing on the college or professional levels are competing at the maximum level against others that possess the same skills. Superstitions provide athletes with confidence in their edge over the skills of their opponents.

Michael Jordan always wore his blue UNC shorts under his Bulls uniform for good luck. Pitcher Mark Fidrych used to play with the dirt on the mound and talk to himself before every inning. Carl Yastrzemski wore the same pair of socks for seven years. Bruce Gardiner of the Ottawa Sentators ice hockey team used to dip his stick into the toilet before games to teach it respect.

The most memorable good luck charm I had was given to our "Lite 8" by our coxswain Kathy Wulderk.

Knecht Cup 2004 - Lite 8 coxswain Kathy Wulderk

Kathy presented each boat member with "power beads," which were essentially girl's hair ties from Walmart. They were neon hair bands with four colored beads on them. We wore them on our wrists (our outside wrist) for good luck.

Spring 2004 - Rachael Gebely and Alyssa Russo

The elastic is worn out of my two power bead bracelets (one from junior and one from senior year), but I still took one in the boat with me when I raced at Navy Day last fall. We also had orange and maroon hair ribbons. Those were more for team spirit, rather than good luck.

My stroke, Jess Hibbard had this crazy pair of blue tinted Oakley-esque sunglasses. I eventually came to wear an orange tinted pair. I think we wore them regardless of sun, but they were great for making us feel more intense and ready to go into battle. I kind of likened them to horse blinders. I never wore them outside of crew, and they always make me focused and ready to go.

Knecht Cup 2004 - Lite 8 stroke Jess Hibbard

Before every race, our coxswain would start a fist bump from the stern that would travel towards bow, and then switch directions to end back in the stern. It was our way of passing good energy to one another and get in the mood to race.

Often you will see crews wearing matching outfits, homemade individualized t-shirts, nicknames, or selecting a boat name. Be it the "Lite 8," the "FFF's" (Fat Fat Fatties), or the HMSCF - there is no shortage of creative crew names or slogans that embody the spirit of their crews.

Knect Cup 2004 - "We Weigh Enough," Varsity Open 8 - Kimmie Graham, Marisa Chamberlain, Lauren Tanis, Shannon Jolly, and Cate Eytel

Philadelphia Tri-Meet 2010 - Lauren Seamon and "First to the Dock, First to Dinner," Christine Magee

Busfield Regatta 2009 - Joe Klass, Justin Chambers, James Hendershot, Samantha Gromek, and Nick Corridoni

Fall 2009 - Justin Yedibalian, Jon Fellin, and Nick Fritz

Masters of the Susquehanna 2009 - "HMSCF" - Nick Corridoni (captain), Tom Joyce, Chris Chidzik, John Adams, Stephen Hyde, Joe Klass, Tomas Prestamo, Devin Thomas, and Nick Fritz

Whatever the good luck charm or ritual, it can increase both your level of confidence in your preparation and the level of unity you can achieve in your boat. Good luck at Knecht this weekend!

“There’s no right or wrong, but there’s together and not together. And eight guys working together is always going to be faster than eight individuals who are rowing their own race.” – National Team Rower Matt Muffelman

Cream of the Crop Coxswains

Today, I stumbled upon what I believe is one of my new favorite rowing websites. Called "Shivspix" it features rowing art by Shivani. A former coxswain, Shivani combines her love of photography, rowing, and the amazing people she has worked with into a first class website featuring stunning photographs, interviews, and advice.

Here are some great advice columns written by the USRowing national team coxswains:

• Pete Cipollone on What Makes a Great Coxswain
  
• Cipollone Shares How to Avoid Being “Noise”
• Marcus McElhenney’s Tips for When You’re Behind
• Marcus McElhenney Discusses Setting the Right Tone
• Ned DelGuercio Shares Tips on Coxing a 2k

Pete Cipollone - coxswain of the 2004 gold-medal winning U.S. men's 8. Pete also World Championships in the heavyweight men's eight in 1997, 1998, and 1999
Marcus McElhenney - coxswain of the 2008 bronze-medal winning U.S. men's 8
Ned DelGuercio - coxswain of the gold-medal lightweight eight at the 2008 World Rowing Senior and Junior Championships

Form and Function

Aristotle once said in Metaphysica that, "the whole is more than the sum of its parts."

Gestalt psychology also follows the principle of totality, that "the conscious experience must be considered globally (by taking into account all the physical and mental aspects of the individual simultaneously) because the nature of the mind demands that each component be considered as part of a system of dynamic relationships."

At Susquehanna, we treat rowing in a very holistic manner. We stretch and lengthen our muscles through yoga and focus on our breathing, we tear apart and build up our muscles through lifting, we push our lungs to their capacity through cardio, we do interval training and sprints to condition our fast twitch muscles, we test our endurance in longer workouts to challenge our slow twitch muscles, we erg on slides to work on ratio and teamwork, and we erg individually to learn how to push ourselves to our personal limits. That's just the physical part.

Mentally, we have the blog to celebrate team accomplishments and disseminate information, we have long talks on bus rides and cafeteria meals, debriefing sessions after rowing, we watch videos of ourselves and others, we send each other reassuring messages through Facebook/campus mail/and on our doors, we psych ourselves up through music and good luck rituals, we make t-shirts that show the world our group identity, we have coaches and coxswains to point out our form and our work ethic, and we have each other.

We don't just do the same lifts every day, the same workouts, the same pep talks, and the same conversations... It is hard to tease a part what actually goes into our "training." The same thing goes with teasing a part the rowing stroke and movement of a boat. Many rowers mistakenly believe that there is some kind of magic automatic fix to issues in a boat.

There are a million tiny details (or dynamic relationships) that go into the physics of rowing a boat that can create the slightest offset or drag. There is often a desire to "call someone out," by pointing out a weakness or a troublesome part of the stroke. The trouble is, sometimes there are so many small things contributing to an overall problem that a lot of things (from a lot of people) need to be fixed to make a noticeable difference.

Most rowers that I see on the Susquehanna team have very predictable issues. No amount of calling attention in the past few months has addressed individual style or action. Here are some general tips about issues I regularly see:

• Don't use a problem to fix a problem - Don't shorten the stroke to offset having trouble getting the blade cleanly out of the water. This will not help the boat operate at full efficiency - ultimately you are just slowing it down.
• Don't get mad - The tenser you are, the less fluid and dynamic your bladework will become. Use any frustration and channel it through the drive and your breath rather than letting it consume you.
• Give yourself permission to have a bad stroke/day/practice - The best of crews don't have perfect rows all of the time (sure their "less than perfect rows" may look differently than ours, but it still happens). We have to "do" to learn in crew and often that means making mistakes. As Coach Steve likes to say, "It's all about the miles," meaning the only way you are going to become a better rower is if you put in the water time -- miles and miles and miles.
• Stay FOCUSED - Keep your mental brain and physical head in the boat. You have to be physically and mentally present to be in top form as a rower. Also, "sightseeing" by turning your head around/staring at your oar/or other form of lallygagging is going to offset the boat. Need to get your head in the game? Close your eyes and concentrate on the feeling of the oar through the water and the rhythm of the boat or focus on listening to your breathing or the sounds of the boat/water. Rowing is more of a feeling than a physical product you can see.
• Coming up the slide is called the RECOVERY for a reason - Don't rush the slide and expect the boat to fly underneath of you. The minute you feel tension in the undersides of your knees is when you know you are pulling yourself up the slide instead of floating. The recovery (or return) is when the boat is moving underneath of you to gain the maximum amount of water per stroke. When you rush, you can actually send the boat sternward and giving up valuable water. EVERYONE in the boat can do something about rushing - e.g. not contributing to it. Don't get sucked into the rush.
  
• Don't drop the hands over the knees - Time and time again, I see blades skying (e.g. hanging way up high in the air) before the catch because rowers drop the hands once they get past their knees. Maintain even, steady hand levels on the return to ensure a clean and well-timed catch.
• Square up early - "Show your colors" by starting to square the blade over the ankles. Showing your colors means that spectators will know exactly who is coming down the course because of the length of time your blade design and colors are shown. The blade will continue to move backward as you square, eventually lining up perfectly for the catch. Quick hands, early square, clean and crisp catch. BOOM, then you are moving!

Although I just spent a great deal of time talking about the need to think of rowing as a whole (from a macro rather than micro perspective), Row2K features just posted a great new article entitled, "Fixing the Set, One Detail at a Time: A non-holistic approach to set," written by Rob Colburn. He identifies a set of symptoms and causes for boat set issues that I think we can all learn a thing or two from.

USA World Championships Team 2004

For me, rowing comes down to attitude, tenacity, perseverance, willingness to learn (and fail), and FIRE! Take what you will from that.

Hola Amigos! Que pasa?

Hola amigos! I have just returned from an amazing week with friends in Miami, Mexico, and Belize and am ready to get back to work, coaching, and blogging! Just to prove my love and affinity for the water and rowing, I spend 5 nights on a cruise ship, erged three times (on a sweet new Model E!), paddle boated and jumped on a water trampoline in the ocean, went cave tubing, and took a ride on a catamaran. I also got to go ice skating, zip lining through the jungle, and did so many other fun things. Did I mention my old coxswain was on the trip with me?

Yet I am so excited to get back into my launch with the team and to get to row again this summer. Since this marks the end of my exciting Spring Break trips, I thought that I would do a final farewell picture recap of SU Spring Break before moving on to the racing season.

Here I am coxing the BEYOND AWESOME new Vespoli DS V1 on the last day of Spring Break. You can also see the lovely Tess Graham.

Freshmen Chris Ballway(1) and Justin Yedibalian (2)

Chris Chizeck during his first time in the single.

Chris Chidzik once more.

Sarah Hawk (1), Megan Butts (2), Lauren Seamon (3), Christine Magee (4), and coxswain Justin Yedibalian

Stroke Tomas Prestamo and coxswain Rob Penaherrara

Paula Trinchera (1), Erica Mall (2), Lauren Moore (3), Kate Strangfeld (1), and coxswain Chris Chizeck

Here is a time progression of our Men's 8 on the last day of Spring Break. They start out looking pretty good: I saw solid rhythm, early squaring, and nice hand levels...

Then they got a little tired and had to take a nap... Or maybe they were just sunning themselves. Your guess is as good as mine.

Then they turned into bandits or ninjas or some other shirtless band of mercenaries...

Rob Penaherrara (1), Nick Fritz (2), John Adams (3), Devin Thomas (4), Stephen Hyde (5), Tomas Prestamo (6), Joe Klass (7), James Hendershot (8), and coxswain Jon Fellin.

Overall, it was a trip to remember with good friends, good times, and even better water!

Erika Mall

Lauren Seamon and Megan Butts

Our hard working trailer loading team...

Spring Break 2010 Photos Part 3

Surprise... even more Spring Break photos!

Spring Break 2010 Photos Part 2

Surprise... more Spring Break photos!

Our fearless leader, Head Coach Jim Grose

Coxswain Chris Chizeck, Christine Magee, James Hendershot, Sarah Hawk, and John Adams

Freshman Lauren Moore in the double (Katie Messler not shown)

Blogging Vacation

SU Crew competed against F&M and Bryn Mawr today - results pending.

I am going on vacation this week, so the blog will be taking a short hiatus. In the meantime, if you'd really like to surprise me upon my return -- LEAVE SOME COMMENTS! Also in my absence, photos may still post during the week I am away.

Also, please enjoy a small selection of Spring Break Training photos - with more on the way!

Novice Kate Strangfeld - her first time in a single. Look at those guns!

Seniors Sarah Hawk (2) and Christine Magee (1) in the double

Sophomore Stephen Hyde as cox, John Adams, Chris Ballway, Justin Yedibalian, and Rob Penaherrera

Sophomore Devin Thomas as cox, Kate Stranfeld, Lauren Season, Meghan Butts, and Jonathan Fellin

Coach Rachael Gebely in the single, sophomores Devin Thomas and Stephen Hyde

Interview: Coxswain Becca Stahl

Meet Becca Stahl, SU coxswain from 2003-2007. Becca also coxed at Riverside Rowing Center in Boston, MA and the Blood Street Skulls out of Old Lyme, CT. Becca is currently working on her Masters in Early Childhood Education and Child Life from Mills College in California. She has helped the Mills College Crew team as a coxswain coach and recently coxed a race for the Lake Merritt Women's team out of Oakland, CA.

Above: Kim Graham, Jessie Perkins, Becca Stahl, Jaci Vanderhoof, and Michelle Vitaro

Advice for New Coxswains from Becca Stahl ("Chatter Cox"), former SU coxswain:

• Just do your best. Some days are going to horrible and you're gonna wanna quit, other days you'll learn why you love being on the water...
• Listen to your rowers, because when it comes down to it, it's you and them. As I tell everyone, my boat of boys taught me everything about coxing my first semester.
• If you think you're going to hit something, STOP.
• Always look at where you are in relationship to shore and the other boats... this may include peeking behind you.
• Try and learn the vocab as quick as possible so it just comes out naturally.
• Steering the boat everyday will change due to who feels like pulling hard and vice versa.
• If your coxbox breaks, heavens sake, just YELL, don't be afraid of being direct, firm but don't shriek/scream/sound panicked...
• Find your coxswain voice and learn how to use the intensity in it to get done what you want done...
• Last but least, leave your problems on shore and LOVE being in total control.

Above: Knecht Cup medalists Justin Chambers, James Hendershot, Chris Pfaff, Cate Eytel, Zach Ross, Becca Stahl, Kyle Nalls, and Brian Tanis (please let me know if you can identify the eighth rower)

What Becca wishes she knew then:

• Some days you'll hate it and other days you'll love it, but it's truly the best feeling in the world when you can get a boat moving perfectly and you have a great practice/race. The point is to leave each practice behind knowing that you put your best out there and that there is always tomorrow.

Above: Brenden Wirth, Brian Nalls, Andrew Addison, Zach Ross, and Becca Stahl

Best Becca quote:

• I need to be on the water like I need to breathe.

Dreams of Glass (Water)

After a fun filled Spring Break, we got a mother of a reality check by returning to a river that was not quite ready to greet us yet. Yesterday the river crested at over 20 feet and was discharging close to 200,000 cubic feet per second of water. In case you are wondering, 12 feet is considered the highest level to safely row on, with a 60,000 cubic feet per second discharge. Even at that level and discharge, you are lucky to make past the intake in 45 minutes in a four.

Want to track the water for yourself, see the USGS Real-Time Water Data.

Many people have asked me, "Why travel all the way to Tennessee to row?" Simply put, the best part of the trip is the water. It offers miles and miles of rowable water and rarely do you ever find water that has more than a little disturbance. Particularly in the morning, the water looks like glass and is so calm and flat that you can see everything above it reflected on the water.

As a tribute to better water to come, I thought that I would share some photos of "glass" on the Susquehanna and Sarasota, FL (Spring Break 2005).


Above: Men's Varsity Heavyweight 8 (circa fall 2002). Coxswain Jill (Sands) Martin, stroke Chris Meharg, Ben Theriault, Andy DeBrunner, Pat Johnson, Pat Thumm, Kevin Tedesco, Chris Gatti, and Pete Haberkost.


Above: Women's Light 8. Coxswain Kathy Wulderk, stroke Jess Hibbard, Laura (Lindberg) Johnson, Lindsay Weller, Alison Bankus, Karly, Janice Paulson, Kate Jensen, and Katie Meyer.

Flat water on the Intracostal Waterway in Sarasota, Florida in March 2005.
Pictured below: Rachael Gebely (coxing due to being "benched" by my coach because of illness), Alyssa Russo, Ashley McConnaughhay. Not pictured: Jess Hibbard.

The water might have been perfect in Sarasota if not for the hidden sand bars, large yachts of drunken people yelling at us to row (even though their wake might break our boat in two), and the stranded fish at low tide. I didn't even mind wading the boats into the water two practices a day.