Training Aids Help Rowers Understand Their Virtual Coach's Instruction

by John Thornell, Grok Rowing Founder, Stonington Crew Girls Head Coach

Online coaching has become increasingly popular during the pandemic. Today, rowers are receiving much more than a training program by email. They're also getting valuable technical coaching through video conferencing. 

This was the case for 59-year-old Donald Cramb, who decided to improve his fitness through indoor rowing in September of last year. 

"After a couple of months thrashing around on the machine, I got to the point where I was no longer enjoying it," says Cramb. He felt that his technique was lacking, even after he consulted several different online resources. "I felt like I was over-reaching at the catch and that my seat was sliding beneath me. I did not have a good connection at the catch, either."

So, Cramb decided to get help. Given that in-person coaching was out of the question, he looked for online options. (The Feedspot Top 60 Rowing Blogs is a good stepping-off point).

"When I found Coach Neil Bergenroth's site, he had a video featuring the Grok Rowing guides. They immediately struck me as what I needed to improve my technique," says Cramb. 

Setting up the Grok Rowing guides was very easy, according to Cramb. On a video call, Coach Bergenroth showed Cramb how to use them in conjunction with his training program. "This was most helpful. When working on the drills, I could focus on one thing and how best to use the guides," says Cramb.

In a time when coaches can't work directly with athletes, the guides help athletes understand their virtual coach's instruction. "We used the Body Compression Guide and the Erg Suspension Strap to work on length and to hang the bodyweight off the handle," says Bergenroth. “My initial video analysis provided technical direction helped Donald use the Grok tools which reinforced technical points.”

In just three weeks, Cramb improved his 2K time by 43 seconds and his 5K by a minute-and-a-half! But the biggest impact Coach Bergenroth had is that Cramb now enjoys rowing again. He used to dread a 5K. Now, he routinely rows 5K during his warm-up and cool-down. "My improved technique helps me relax, and I now find rowing at steady-state pretty calming and very enjoyable," says Cramb.

Cramb kindly recommends the Grok guides. "You are pretty much guaranteed a positive ROI," he says. 

He also highly recommends working one-on-one with an online coach. “It is extremely useful to be able to communicate directly with a coach to get specific feedback and advice. At the very least, rowing will become more enjoyable."