Coastal Rowing — Glossary

Every Coastal Rowing term explained in plain language: technique, equipment, rules and slang – with tips on avoiding the classic mistakes.

Catch (Movement)

The moment the blade enters the water at the front. It determines most of the drive in the stroke.

Damper Setting (Erg) (Cheat code)

The lever on the erg flywheel, usually 1 to 10. It only regulates airflow — a gearbox, not a throttle. For getting started: setting 3–5.

Feathering (Movement)

The 90-degree rotation of the blade around its own axis so it travels flat over the water between strokes instead of edge-on. Order: extract, feather, hands away.

Hip Hinge (Movement)

Bending from the hips with a near-straight back and slightly bent knees — the base pattern of deadlifts, rows and kettlebell swings.

Recovery & the 1:2 Ratio (Movement)

The return to the catch, in exactly reverse order: arms, body, legs. It takes about twice as long as the drive — that is the 1:2 ratio.

Scooping (Slang)

Club slang for the recovery error where the knees rise before the hands have passed them — hands and knees collide and the stroke loses its straight line.

Sculling vs. Sweep (Equipment)

Sculling means two short oars, one per hand, symmetric. Sweep rowing means one long oar in both hands and a fixed side of the boat — asymmetric.

Stroke Rate (SPM) (Rule)

Strokes per minute. Beginners and technique work sit at 18–22, more advanced rowers at 24–28; in a crew boat, race pace over 2000 m runs 34–38.

The Catch (Movement)

The furthest-forward position in the stroke: shins vertical, arms long, torso hinged forward, blade entering. The most powerful and the most vulnerable point of the cycle.

General

Terms from training theory that apply in every sport.

1RM (One-Repetition Maximum) (Rule)

The maximum weight you can move for exactly one clean repetition. The reference value behind almost every training plan.

BMR & TDEE (Rule)

BMR is your basal metabolic rate at complete rest; TDEE is total daily expenditure including everyday movement and training. Nutrition targets always work off TDEE.

Cadence (Movement)

Steps per minute when running, or pedal revolutions when cycling. For most runners, 170–180 steps per minute sits in the sweet spot.

Core Tension (Movement)

Active stabilisation of abdomen, back and pelvis — the bridge that lets force travel between legs and arms at all.

Deload (Cheat code)

A deliberately lighter week with volume or intensity clearly reduced, so adaptation can catch up.

DOMS (Delayed Onset Muscle Soreness) (Cheat code)

Delayed muscle soreness 12–72 hours after unfamiliar load. Not a measure of training quality.

Knee Valgus (Movement)

The knees collapsing inward during squats, jumps and landings. One of the key risk markers in technique analysis.

Progressive Overload (Cheat code)

The one principle no training works without long-term: the stimulus has to grow over time, otherwise adaptation stops.

RIR (Reps in Reserve) (Rule)

How many clean reps you had left at the end of a set. RIR 2 means two more were available.

RPE (Rate of Perceived Exertion) (Rule)

A scale for perceived effort. In strength training it usually runs 1–10, where RPE 8 means you had two more reps in the tank.

Zone 2 (Aerobic Base) (Cheat code)

The easy endurance zone where you can still hold a conversation in full sentences. The base of almost every endurance plan.