Training

Training & Expectations

Rowing demands strength, stamina, discipline, and commitment. Both rowers and coxswains must maintain a high level of physical fitness to succeed in this sport. Training takes place both on the water and in the gym, with sessions increasing in intensity as the season progresses.

Weekly training updates are shared with both parents and rowers to help with planning and communication. In addition to regular sessions, rowers attend training camps at Lake Rotoiti (St Arnaud) and Lake Ruataniwha (Twizel) — key parts of the preparation for the regatta season.

Transport Between MBC and Wairau Rowing Club

A van service will be provided from Marlborough Boys' College (MBC) to the Wairau Rowing Club (WRC) and back on school days. On public holidays and Saturdays, rowers will need to arrange their own transport. Departure times and updates will be communicated via WhatsApp. Rowers must notify us through this platform if they require the van service for each session, ensuring we have enough seats or can organise additional transport as needed.

Expectations:

All crew members must:

Commit to training and compete for the entire race. Never Give Up!
Concentrate on being the best they can be. Best Performance, anywhere, anytime.
Be proud of the squad and be the best team player they can be.
Be confident in themselves, their crew and their team. Inspire the team with your competitive spirit and positive attitude.
In addition to the Camp Rules, the following rules are based on those of Marlborough Boys’ College and are always to be followed.
Inform coaches of any health/injury or attendance problems.
Respect and care for all rowing equipment.
Respect others and their property; verbal or physical abuse and stealing will not be tolerated and may lead to dismissal from the squad.
Be properly equipped always (suitable warm clothing, personal medication).
Wear the Marlborough Boys’ College Rowing uniform correctly and with pride.
Ensure you are in the right place at the right time.

What Makes a Successful Rower?

Success in rowing comes not only from physical ability, but also from attitude, responsibility, and teamwork. We encourage all athletes to:

💪 Train with purpose – Give every session your full effort: no pain, no gain.
📚 Stay on top of schoolwork – Academic success is part of the commitment.
⏰ Be punctual – Good athletes are well-organised and arrive on time.
🧠 Apply discipline to all areas of life – Use training routines as a model for managing time and priorities.
🤝 Support teammates – Encourage and uplift other rowers at every level.
🥗 Follow health guidance – Stick to nutrition, fitness, and hygiene plans.
🛶 Respect equipment – Treat all gear with care and always offer to help.
🧭 Trust the process – Never undermine crew selections or coaching decisions.
🗣️ Listen and learn – Respect all coaches and take feedback seriously.
🙌 Be a role model – Show humility, good sportsmanship, and pride in the team.

At MBC Rowing, we believe in growing athletes who are not just strong on the water but also strong in character. Our rowers represent the school and club with pride, respect, and integrity in everything they do.

Crews & Age Groups

In rowing, age categories are determined by your age on 1 January of the current season. For example, if a rower is 14 on 1 January, they will compete in the Under 15 category for the entire season.

Our primary goal is to form the most competitive and cohesive crews possible. This means that while rowers usually compete within their age group, some may be selected to race in higher age categories based on ability and potential.

Within the squad, older and more experienced rowers are encouraged to mentor and support younger athletes, helping to foster a strong team culture and build leadership skills.

More Than Just a Sport - Through rowing, MBC athletes gain more than physical strength and endurance. They develop valuable life skills that serve them well beyond the water:

Discipline
Resilience
Time Management
A Strong Work Ethic
Teamwork and Collaboration

Rowing builds character. It teaches boys how to push their limits, support one another, and strive toward shared goals—lessons that extend far beyond the boat.

Seat Racing

Seat racing is one of several selection tools. This can be run a few different ways, but ultimately, two or more boats are raced over a set distance multiple times and rowers are switched from crew to crew to measure how the boat performs after a change. This is one way to help find our most compatible combinations as it incorporates all the important attributes of a fast rower, fitness, power to weight, technique, ability to “fit” in with the crew, ability to race, and mental toughness. While not perfect, it is a thorough method to test all the other objective land-based data and see how it translates into real boat speed.

Rower’s mental and physical safety, wellbeing and enjoyment of their sport is paramount. Second is the development of a strong competitive team.

What to look for in a good rowing crew:

Continuous motion: Rowing should be a continuous and fluid movement
Synchronisation: Rowers strive for perfect timing
Clean blade: Blades going in and coming out of the water shouldn’t disturb it too much. The catch should be smooth and light, the finish smooth and fluid
Blade heights on the feather. The blades are brought out of the water; they are turned flat (feathered). They should move horizontally at the same height. Just above the water, they are rolled to the vertical (square) just before the catch.
Consistent speed. Boat speed has three variables:
- - Stroke rate. This is calculated on the number of strokes the crew takes each minute. On average, a crew will take 240 in a 2000m race
  - The length of the stroke. The longer the stroke, the fewer strokes you will need to take.
  - The power generated dictates how fast the boat will run.

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