The racing start in the boat: accelerate from standstill with short high-rate strokes and settle into race rhythm. What data show about the first 500 meters.
The honest answer up front: a good racing start accelerates the boat from standstill with a few short, high-rate strokes that gradually get longer, then moves into the planned race rhythm. Data support the fast beginning: in an analysis of 948 race profiles from the Olympic Games and World Championships (2000 to 2002), crews rowed the first 500 meters at 103.3% of the average speed of the race, and the following sectors at 99.0%, 98.3% and 99.7% [1]. Winners and losers, men and women chose the same strategy [1]. In plain words: everybody starts fast. If you do not, you are already behind.
In addition: on the water and on the ergometer the start differs. On the ergometer the pace of the first 500 meters was 101.5%, in the boat 103.3% [1]. That is why start tips from the ergometer are not transferable one to one to the boat. The analysis of 7 World Championships also shows that race patterns differ between heats and finals and between single and team boats [2].
How hard is it? You grasp the principle in one session. Until the start sequence is right under stress, it takes many starts with the crew, in experience terms. The exact sequence of start strokes is not a study but coaching knowledge: a masters coach describes "3/4 – 1/2 – 1/2 – 3/4 – full" as a common start and says everyone must find their own sequence [4]. That is a magazine source (tier C), not a standard.
Before the start, sit at the catch position with the blades square and buried. One coach writes that you should learn to sit there relaxed: if you tense up and press down on the handles, you risk the blade not being fully in the water and the first stroke becoming an air stroke [4]. Milestone: you sit 10 seconds calmly at the catch without tipping.
The first stroke is a long, powerful stroke from standstill. A masters coach recommends starting with about 3/4 slide and not "kicking" the legs but accelerating, so the blade finds hold [4]. The boat is heavy, so go in with feel.
Then follow short, high-rate strokes that slowly get longer until full slide is reached [4]. How many strokes that is depends on how many it takes to bring the boat to full speed [4]. Anchor: you go through the gears like a car: first short and fast, then longer.
The switch to race rate should be planned. The coach says: anyone who stays high too long gets weaker and slower instead of reaching a strong, sustainable base speed [4]. The analysis of 948 races shows that the drop after the first 500 meters is usual [1]. Milestone: you reach the planned rate at the planned spot.
Use boat speed to test your plan. In a single scull, strapping the rower to the sliding seat raised speed over 75 meters by about 2.5% (a lead of 0.45 seconds) [3]; that was a lab experiment with special equipment and is no recommendation for everyday use. Milestone: you compare 3 starts in a row and see which sequence runs best.
Practice the start as a series of 5 starts over 100 meters with a fixed plan and note the time. In a 2000-meter race the pattern differs between heat and final: in the final a parabolic pattern was observed, in the heat rather a rise over the distance [2]. So plan your start intensity by race type.
With a long first stroke from standstill, then with short, high-rate strokes that get longer until full slide is reached, and with the planned transition to race rate [4].
In the analysis of 948 races, pace in the first sector was 103.3% of the average speed, then about 98 to 99.7% [1].
That depends on boat and crew. A coach names "3/4 – 1/2 – 1/2 – 3/4 – full" as a common sequence [4]. Test your own.
No. On the ergometer the pace of the first 500 meters was 101.5%, in the boat 103.3% [1].
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