Many races are decided in the finishing sprint. This is especially true at the highest levels of our sport, where crews have to raise their speed in the closing meters to contend for a medal. Only those who have been through this can appreciate the mental and physical effort it requires. Consider that athletes involved in a full-out effort are already experiencing blood lactate levels of around 10 millimoles per liter—a level of exertion beyond what most withstand—when they have to lift their boat speed for the sprint. This requires stepping over an incredible mental barrier, with every fiber in their body telling them to stop. Athletes then must have tremendous confidence and motivation to block the natural stimulus to back off and instead raise their performance. As they start to sprint, their muscles are exposed to even higher lactate levels, along with increasing fatigue and pain. To override this, athletes push themselves into a state of trance in an attempt to suppress the negative feelings they are experiencing. This is referred to as “rowing into the tunnel,” a condition where all sensory systems appear turned off. Of course, it’s equally important that the athlete is capable of withstanding such high lactate levels to begin with. This means methodically preparing them for this intensity while providing sufficient time to recover. 

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As you eye your transition back to the boat, try paying attention to your upper body form. Strive to control the oar handle rather than the other way around.

A so-called “packed shoulder” position will help you do that by increasing your connection to the handle so you are better able to direct and load the blade. To pack your shoulders and make them stable, start by lifting your chest up and then pressing your shoulder blades down as if putting them in your back pockets or pushing them down to the ground.

Note that if you reach for the entry and then hang on the drive, you will be pulling your joints apart. This gives the oar handle control over you. A relaxed, overstretched position invites injury every stroke.

When you reach, imagine your biceps are looking at each other. This creates enough rotation in the humerus to keep the shoulder set when you start to row full pressure.

Reduced slippage in your shoulders also means less slippage in the water. Practice your packing on land first with a loaded carry exercise. Load your body up with extra weight holding dumbbells in each hand then walk 25 steps as you lift your chest and keep your shoulders down. 

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