Paddlesports

Contact us at lead.rowers@dellquaysc.co.uk

Rowing is easy, fun and sociable.

With a little bit of fitness anyone can row.

You do not need a wetsuit or any special clothing. Sports or outdoor wear suitable for the conditions is fine. In the summer a sun hat and sunscreen. In the winter warm layers and a waterproof. You will get wet up to your knees when launching the boat and will need wetsuit boots, or wet shoes. Flip flops are not suitable.

You will need an approved buoyancy aid. In calm conditions it may not be necessary to wear them but they must be accessible. Your Cox will advise if they want buoyancy aids worn.

Whenever you are on board the boat the Cox is in charge. The Cox controls the boat by a set of standard commands. Listen carefully to the cox and follow their instructions.

Please come prepared to have fun, rowing is a very social way of getting out on the water. We have rows which suit everyone from coffee rows to race events.

It would be helpful if you familiarized yourselves with the commands before coming out on the boat.

As you become more proficient there are some notes on technique and the role of the Stroke.

Seafox

Seafox is 24 feet long and weighs about 160 Kilograms. The design is based on an Irish Curragh and is called a Celtic Longboat. The original Irish Curragh was a skin framed boat but our modern version is built in fiberglass which makes it much easier to maintain. They are very safe and seaworthy.
Celtic Longboats are very popular in Wales and they are raced all around the Welsh Coast. We now have a growing fleet Celtic Longboats in Chichester Harbor. The boat has fixed seats and takes four rowers and a cox. The cox sits at the stern of the boat and has a rudder to help control the boat.
Each rowers has a single oar and each oar is secured in a gate.
The oars we use have Macon blades and are a traditional symmetrical tulip shape. Officially since we only row with one oar each the oars should be referred to as sweeps but we keep things simple and just refer to them as oars.
The oars are made up of four parts, the blade, the shaft, the collar, and the handle. When in use the oar is pushed out to its full length so that the collar sits against the gate. The collars have rests built into them which help the blade sit square in the water.
Most parts of the boat are identified using familiar terms but we do not refer to Port and Starboard. Instead we refer to Bow side, the side on which the Bow rower has their oar, and Stroke side, being the side on which the Stroke has their oar. It will all become clear once you sit in the boat.

The crew are also numbered 1 to 4 starting at the Bow which is number one ending with the Stroke which is number four.

The Cox in their instructions will make clear which rower / rowers he is referring to so please familiarise yourselves with the various terms and which position you are seated at in the boat.

When approaching a buoy or jetty the Cox will use the same terminology, so it is approached either Bow Side or Stroke Side. The Cox will use various standard instructions to let the crew know what they want the crew to do.

Preparing the Boat

• The boat is stored at the East end of the clubhouse.
• Locate the padlock key which is in the key cupboard and unlock the padlock. Place the key back in the cupboard.
• Pull the boat out onto the quay.
• Remove the cover and place the cover in a safe place.
• Push the back of the boat down to drain any water out and once dry screw the bung in.
• The oars, rudder, cushions, burgee are all stored in the sail loft.
• Lay the oars in the boat blades to the stern.
• Attach the rudder to the boat making sure you secure the retaining bar with the split ring.
• Secure the cushions to the seats with the zips facing towards the bow. Don't forget the coxes cushions.
• Place the burgee in the holder behind the cox.
• Check the two hatch covers are secure.
• Sign in.
• Place your buoyancy aid under your allocated seat unless the cox instructs you to wear it.
• Place you water bottle in the holder under the seat.
• All your other personal belongings, phone, money, medication, spare clothing should be stored in a dry bag and placed under your seat.

Launching the Boat

• Make sure the full crew is assembled before trying to move the boat.
• Be careful on the slipway it can be slippery.
• Submerge the trolley and slide the boat off the trolley remembering to hold onto the painter.
• There is no need to lift the boat it will float so long as the trolley is sufficiently submerged.
• Place the trolley back into its slot on the quay.
• When instructed by your cox get into the boat placing your feet on the bottom of the boat where it is most stable.
• Please do not step on the seats it will rock the boat.
• Please get into the boat one at a time and help support the boat for others.
• If you are getting into the boat from the pontoon you can either step into the bottom of the boat, or you can sit on the pontoon and slide your legs into the boat.

Setting up the boat

• Before you start to row it is important to make yourself comfortable in the boat.
• Check that your seat cushion is in the correct position and secure. Centre yourself on the seat and make yourself comfortable. If you look at the bottom of the boat it has a raised stringer running the length of the boat use that to check you are balanced in the center of the boat.
• Your footrest needs to be adjusted so that your legs are lightly flexed. The footrest is adjusted by undoing the four wing nuts and then pulling up the release button and moving it along the track. Place the release button in the appropriate hole and push the footrest up against the button. Once you are satisfied with the position of the footrest tighten the wing nuts. Place your feet on the footrests and adjust the securing straps.
• Select your oar they have tape round the handle to denote which number oar it is.
• Your cox will ask you to either.
• Toss your oar, hold it upright with the handle in the bottom of the boat.
• Gate your oar, place it in the gate close the bar and tighten the securing nut.
• Once the oar is in the gate check that the gate height is correct. With the blade floating in the water the handle should be level with your sternum.
• If you are particularly tall you may need your gate height adjusted. Ask the Cox and he will help you do that. Remember to adjust it back once you have finished.
• Place yours hands lightly on the oar about shoulder width apart with your knuckles in line.
• Keep your fingers loose, if you grip the blade tightly you will cause tension in your shoulders.
• Wait for the Coxes instruction.

Rowing

The basic action of rowing is very simple and can be picked up in a few strokes. If you are new to rowing please just relax and enjoy being out on the water. As you become more proficient there are some notes attached which will help you improve your technique. It is important to try and row using the correct technique since this will help minimize any risk of injury and make the experience more enjoyable.

In our boat we have four rowers, the rower who sits immediately in front of the Cox is called the Stroke. The Stroke sets the pace and all the other rowers must keep in time with the Stroke. Either watch the Stokes shoulder or listen for the sound of the collar in the gate. If you cannot see the stroke follow the rower in front. Your head should be looking forwards try to avoid looking sideways at the blade, it will cause your body to twist and upset your balance.

For those interested in the mechanics of rowing the oar acts as a simple lever. The oar is held in place by the gate which is attached to the boat and this acts as the fulcrum. The flat face of the blade is designed to provide as much resistance to the water as is possible whilst the boat is designed so that it moves through the water with as little resistance as possible. When a rower applies force to the handle the blade of the oar is held in place by the resistance of the water and the boat is levered past the blade of the oar.

The action of rowing is broken down into four parts the Catch, the Drive, the Finish and the Recovery. Your Cox will help you understand the four parts of the stroke but the aim is to transfer seamlessly from one part to the next so that the action of rowing becomes one fluid motion.

Coming forward ready to row

• When the Cox wants you to row he will ask you to come forward ready to row.
• Swing forward from your hips keeping your back straight.
• Keep your arms straight and fully extended as if trying to touch something in the distance.
• Your knees should be lightly flexed.
• Your weight should be on the front edge of the thwart and the footrest.
• Keep your head up and watch the stroke (or the Cox if you are the Stroke).
• When all the rowers are ready the Cox will asked you to - Row.
• Watch the Stroke and get ready for the catch.

The Catch

• The timing of the catch is critical since it sets up the timing for the rest of the stroke and brings all the rowers together. At the point of the catch all rowers should be looking to drop their blade in the water at precisely the same time as the Stroke.
• If you can see the Stroke watch their shoulder, you will see it rotate as they feather the blade ready for the catch. If you cannot see the Stroke follow the rower in front. As you become more experienced following the stroke will become instinctive.
• To initiate the catch raise your inner hand and let the blade sink into the water.
• There is no need to drive the blade into the water.
• Keep the face of the blade square so that it enters the water cleanly.
• The top of the blade should be just below the surface.
• Your arms should be straight and legs flexed.
• Keep your head straight looking forward.
• Hands approximately shoulder width apart.
• Keep your fingers loose this helps avoid tension in your shoulders.
• Engage you core muscles and push down on the footrest this will lock the blade in the water.

The Drive

• This is the power part of the stroke. You drive the boat forwards by pushing down on the footrest and pulling back on the oar.
• Initiate the drive with your legs pushing down evenly through the foot rest.
• You should feel your weight coming onto the oar and footrest.
• Swing back from your hips using your core muscles to power the boat forwards.
• Keep your arms and back straight and drive through with your legs.
• As the handle passes your knees start drawing the handle in towards your sternum.
• Keep your elbows in and your shoulders open.
• Keep the blade square in the water with the top of the blade just below the surface.
• The boat will accelerate as you progress through the drive. Keep the power constant as the boat accelerates and maintain power right through to the end of the drive.
• Try not to wash out at the end of the drive, your blade needs to be fully immersed and square right to the end of the drive otherwise you are losing power and wasting energy.
• The Drive ends with your back at approximately the 1 Oclock position. As you get more experienced you will find that your layback extends as your stroke lengthens.

The Finish

• A clean finish is essential otherwise you will lose some of the power you have just generated during the drive.
• Push the handle cleanly down with your outside hand (the one nearest the end of the oar).
• Once the blade is clear of the water loosen your fingers allowing the handle to roll forward in your palm and drop your inside wrist to feather the blade.
• Be careful not to let the blade hang in the water at the end of the drive it will slow the boat down.
• Your weight will come back onto the thwart.

The Recovery

• Then swing forward from your hips.
• Legs flexed and relaxed.
• Keep your arms straight and reach forward as far as possible.
• As you near the end of your stretch curl your fingers to roll the handle back into your palm and lift your inside wrist up to square the blade ready for the next catch.
• Be careful not to sky the blade during the recovery this wastes energy and will upset your timing.
• Breath, flex your fingers to keep the circulation going, roll your shoulders to release any tension.

Start by pushing the oar away from you.

And repeat

• If you are new to rowing try not to over analyze you technique your Cox will help you develop a good technique as you get more experienced.
• Concentrate on keeping your stroke as smooth as possible, your stroke should be a continuous movement with each move flowing into the next.
• Rowing is all about timing, you are working as part of a team. The boat will be at its most efficient if everyone rows together and in time.
• Remember, head up, arms straight, engage your core muscles, drive through your legs, keep your elbows in.
• If you need to adjust your footrest or remove an item of clothing ask the cox for time out, dont sit there being uncomfortable.
• If you feel aches or pains at any time ask your Cox for advice it may be as simple as a making an adjustment to your footrest or a small adjustment to your stroke.
• If the Cox asks you to Easy Oars but asks others to continue rowing please lean forward slightly so that the rower behind you has room to come forward without hitting you in the back.

Bringing the boat in

Your Cox will instruct you on how they want to approach this.

If coming alongside a pontoon, the Cox may ask the rowers who are on the side nearest the pontoon to ship their oars and be ready to hold the boat steady on the pontoon whilst the mooring lines are secured.

The oars are laid in the boat with the blades pointing towards the stern. Be careful as you lower the oar into the boat.

If getting out onto a pontoon keep your weight in the center of the boat and step out onto the pontoon or sit on the pontoon and slide your legs out.

If coming back into the beach, the Cox may ask the Bow Pair to ship their oars and be prepared to get out of the boat and hold it steady once in shallow water.

If getting out into the water keep your weight on the center line of the boat as you step out of the boat.

When recovering the boat onto the trolley the roller at the back of the trolley needs to be under water before you try and pull the boat onto the trolley.

On return please remove the bung and wash down the boat, oars, rudder and trolley making sure to remove any sand or grit. If you have been outside Chichester Harbour please be especially vigilant with the wash down and familiarise yourselves with the Chichester Harbour Conservancy biosecurity guidelines.

Replace the cover and make sure it is securely fastened.
Return the oars rudder and seat cushions to the sail loft.
If anything is damaged please notify one of the lead rowers.

There is a small spares kit in the stern locker if you need to use anything please notify one of the lead rowers in order that it can be replaced.

The Stroke

The most important part of being a stroke is to be consistent and to keep good time. A stroke who continually varies their stroke pattern or timing is very difficult to follow.

There are three things a stroke controls.

• The rate of stroke or the number of strokes per minute.
• The length of the stroke which is determined by how far forward the catch is made and how far back they lean before finishing the stroke.
• The power of the stroke or the amount of effort put into each stroke.

A good stroke is looking to balance all of these factors depending on what is required of them by the Cox. The Cox and the Stroke must work together, the Cox will instruct the crew what he wants them to do and the Stroke leads the rest of the crew.

If you have a new or inexperienced crew in the boat it is best to slow your stroke down and concentrate on encouraging development of good technique. If you are rowing long distances you want a long economical stroke. If you are punching though waves or a gust of wind you may need to shorten you stroke and power up.

It is important that the crew are comfortable with the rate and length of stroke. The Cox should note if any of the crew are having difficulty keeping up with the Stroke and ask the Stroke to adjust their stroke accordingly. The boat will be faster and more efficient if all the crew are all working together.

If the boat is stationary the Cox may ask for three or five short strokes to get the boat moving. It is easier to get the boat moving with shorter strokes and it keeps the boat more stable. Once the boat is up to speed the Stroke calls 'Going Long' and reverts to their normal stroke length.

The Next Step

Whether you are a beginner or an experienced rower the only way to improve your skills is to get out on the water and practice in a variety of conditions. If you are a new rower just get out on the water and enjoy it. If you are an experienced rower have a go at coxing it is not difficult. Do not be afraid to push you boundaries and go out in challenging conditions it is how we all learn. We do have other boats you can try, a sliding seat Yole and a two seater Whitehall. If you have any questions Nikki Buchanan, Richard Bland or I will be happy to try and answer them.

Enjoy and have fun.