Tech Tip: Connection vs. Load
by GRP Row Coach Hap Whelpley
It may just be semantics, but on some level, what isn't? I find that there is a critical need to define "connection" and "load," and thereby, articulate a difference between the two of them.
The first two definitions of "load" in the dictionary are:
a heavy or bulky thing that is being carried or is about to be carried
a weight or source of pressure borne by someone or something
Load is something that is inherently tied to effort. We pick up a load of lumber, bricks, or anything with weight. We exert against that weight to lift or move it. We rarely put ourselves in situations where we think of fractionally moving a load. We typically just try to move it. If it's under our maximum capacity, we don't think, "Oh, I'll use 35% of what I've got to move this." Rather, we just engage the effort to move the load. As rowers, we are no strangers to good efforts. More often than not, we crave the effort. However, is effort the best indication of rowing movement?
In rowing, we are challenged proprioceptively by moving backwards as I've undoubtedly noted in previous tech tips. This makes it a little harder to grasp and understand the efficiencies of our movements. It's not like we're leaning over a pool table, staring down a cue ball, knowing that the stroke of our cue will send the ball at a certain speed. Imagine playing pool with your back to the table and trying to gain an understanding of how fast the ball is moving. As a result of this, using load and effort to gauge the worthiness of our movements often seems like the best we can do. We like to work hard, and we're happy to assume that hard work pays off in boatspeed.
The advancement of materials has enabled us to capture more and more boatspeed regardless of how our effort is tuned. Stiffer oars and boats means that more energy will be transferred regardless of how cleverly we apply it. Still, we want to cover a challenging distance as quickly as we can. We want to harness the sensationally euphoric swing of rowing. To do so, we have to train ourselves to understand connection instead of relying on a load.
It frustrates me when an athlete says, "I can't find the load" or "I can't feel the load" because then I know there is some part of him or her that is searching for a feeling of effort in his or her body. Connection does not have a prerequisite of a certain amount of effort. Trying to sense connection means you search for a linkage between the boat's movement, the boat's material, and your body. The first definition of connection is:
a relationship in which a person, thing, or idea is linked or associated with something else
How does your movement in the hull compare to the movement of the hull? Are the sleeves pressed against the oarlock? If so, how hard? Do you feel your body deflect as you work through the drive? Why? Where do you concentrate your efforts in the body to get the most movement outside of your body?
One time, the infamous sculler Itzok Čop held up his index and middle fingers in a horizontal gesture and said, "If the bottom finger is boat speed, and the top finger (the index finger) is my effort, then I want them as close as I can." I had a puzzled look on my face until he splayed his fingers with the index finger reaching upward and the middle finger staying level. He went on to say, "You see this gap between my effort and boat speed? What good is that?" Now, it completely made sense. The space between his fingers represented the effort he was putting in that was not helping to move the boat.
One last rhetorical question. Why do so many rowers prefer a headwind to a tailwind? In a headwind, we feel the "load." All we have to do is tirelessly work without quitting, and we've done all we can do. In contrast, many people feel that they can't do anything in a tailwind. They can't find the load! If you work to understand the connection between your movement and the boat, then you can find connection in any condition.
Here are a couple drills to work on understanding connection:
Michelangelos
I do believe I invented this drill. It's hard to teach and maybe even harder to execute. If you can get it, then the stroke is yours! Basically, you start by rowing full strokes at a firm pace and steady state stroke rate between 20-24 spm. You take 10 strokes at the same stroke rate and speed with a consistent Rate of Perceived Exertion (RPE). After 10 strokes, you now start changing the stroke length and coordination. As you do this, you never change the speed or your RPE. This means that you must change rate to row a shorter stroke at the same speed and RPE as you were doing with a longer stroke. So after your 10 full calibration strokes, you now cut the layback in half. The code for this is "sit up." Take 10 strokes at the same speed, same RPE, and the new stroke length where you sit up. You should be a couple beats higher. Then, you cut the hands by reducing the arm draw by half. The code for this is "spin the hands." The adjustments stack, so now you are rowing with half arm break and half layback. Again, you should be a couple beats higher. After these 10 strokes, you finally cut the legs and row only the back half of the slide. Now, you are rowing just half slide, half arms, and half back. Now, you should find yourself another 4 beats higher as you tap it along at the same speed and RPE with a very short stroke. To conclude the drill, you go right from these short strokes to full strokes with your eyes on the horizon.
If you do it right, then you should peek at your stroke coach by the end to find a very pleasant disconnect between your speed and effort as you fly down the body of water with a low RPE.
To summarize:
This will take 50 strokes.
Hold speed & RPE constant until the last step.
10 full strokes to calibrate at a firm pace between 20-24spm. Lock in your speed.
10 strokes where you sit up and cut the layback in half.
10 strokes where you sit up and spin the hands (half arm draw).
10 strokes where you sit up, spin the hands, and row half slide.
10 strokes where you look up and set your stroke free! Enjoy the ride!
Up 2 & Lighter
This drill is a bit simpler. It pivots around the idea of reverse ratio. However, you add the feeling of reverse ratio into your stroke on the go. For reference, reverse ratio is when you fly up the slide like you're rowing at 40spm, but then simply drift through the water without pressure. This is considered the opposite of typical ratio when you try to move quickly through the water and more composed on the recovery.
Simply build with brutish force. Pick your boat up like a bull. Do this for 7 strokes. Then, take another 7 strokes where you go up 2spm in rate, but you actually reduce your effort. Then, take another 7 strokes where you go up another 2spm in rate and reduce your effort.
Basically, see what it feels like to overwork the boat as you build and then try to go up in rate while being more and more horizontal in your style. This should give you the pleasant effect of moving faster for less effort.
Reverse Ratio Builder
This also incorporates the feeling of reverse ratio, but it is the opposite of the last drill.
For this one, you want to establish your reverse ratio. Fly up the recovery, throw the blades in with little effort, and then simply drift through the water with no pressure. It is important to be direct with the blades into the water, but then immediately turn off the juice.
Once you have a solid pattern of reverse ratio going, then you build over 10 strokes to bring the drive up to match the speed of the recovery. The whole time you should never change the speed of your recovery. Ideally, you also never change your entry. This would have you add speed gradually over 10 strokes to each of your strokes. It avoids overworking the front end of the stroke and also usually yields a sense of lightness with speed.