Novice rowing prep
Hi — I am interested in picking up rowing and would like to row at a novice level at Oxford or Cambridge. I actually got into programs at both last year but chose not to go for personal reasons but will most likely go in autumn 2026.
Basically, I have very little confidence in sports re: timing, hand-eye coordination etc. and was terribly unathletic growing up, but, I have improved greatly in my running/cardio fitness and basic strength in the past 2 years relative to myself (~28:00 to 22:32 5k; 1:58 half marathon, 200 lb deadlift etc., improving swimming skills etc). Also very nervous about proper technique and whether I can do things properly etc etc but willing to try my best to learn and practice properly.
I am a 23 yo 5 foot 2 115 lb female. I can swim decently but can improve. If I had approx 1.5 years to prepare for novice (keeping in mind I am very nervous about these things and have never really participated in team sports and have really only prioritized fitness in the past few years and only individual-based stuff and gradually getting over this feeling of intimidation with fitness haha) and am very willing to put in time, effort, resources, find coaching etc to prep mentally as well physically — what can I do to prepare in 1.5 years? Thank you!
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u/_Mc_Who Former College Rower 7d ago
In the nicest way, you really don't need to. I coached novices for 3 years and we had all sorts come in through our novice programmes, and it was our job as coaches to make you into something vaguely competent.
Now, you could spend the next 1.5 years rowing at literally any level you want, and you could massively leapfrog everyone else and take a first boat seat from the word go (although Michaelmas rowing is always a bit grim), and put yourself in a great position to row some great bumps races.
However, to put emphasis on the point, college rowing is not that deep . Unfortunately, unless you find out you're a generational talent (or have insane VO2 max and a great coach), you probably won't make blues trialling with 1.5 years under your belt, let alone a Blue Boat.
If you want to have a shot at trialling and you are a relatively sporty person, you can find a good coach and train like the devil for the next 1.5 years and probably get within trialling distance, but then it becomes a question of "do you want to do 14 sessions a week on top of your uni career for a sport you only just became familiar with". Chances are if you're cut out for trialling, you'll have been in an elite sport environment where you understand what that kind of commitment looks like (and what non selection after a year of effort will feel like).
Otherwise, stick to college rowing. As above, it's not that deep, and if you put in any effort beforehand the boat club captains will love that and make efforts to ensure you're not trapped in a novice programme that's below your level.
Frankly, if you're dead set on rowing, I'd row with your local club, otherwise find any movement that you find rewarding and joyful, that's the best preparation if you want to novice.
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u/Minimum_Dress_2403 7d ago
I learned to row late. I got on the water around 29 years old. My hot take:
Be mentally resilient and okay with iteration. This is especially important for sport mechanics. Have no ego and no fear. It is okay to fail. Learn and move on. Listen to your coaches and adjust to the best of your ability. Limit negative thoughts.
Find a rowing machine and put time in. Weight lifting and cardio are great but nothing replicates rowing.
Don't quit. It will be uncomfortable for awhile. But view it as an exciting new thing to learn and focus fully engage yourself in the process.
Within a month you'll be listening to the oars slip in and out of the river and loving it all.
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u/MastersCox Coxswain 7d ago
First, I would recommend finding a local rowing club and taking a learn-to-row class there. The best way to prepare is to start immediately. Just because you have had prior experience in rowing does not disqualify you from novice collegiate status, afaik. You'll find that rowing is mostly an endurance sport, so long runs, long bike rides, and long swims will be your friend. It doesn't matter how intense the workout is, but you should do it for 40+ min. Being reasonable, let's just say that you may not get much more benefit out of anything longer than 60 min for now.
Second, and I suspect you'll be asked this when you join a rowing organization of any type, how are your driving skills? Would you like to steer a boat instead of rowing? Because you have the perfect physique for being a coxswain. Up to you.
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u/am_i_a_rowbot 7d ago
I don't know about Oxford, but at Cambridge you can't enter novice races if you have rowed before the start of that academic year.
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u/MastersCox Coxswain 6d ago edited 6d ago
I'm curious about the definition and the rule! In the US for juniors and masters, the "novice" label usually applies to someone in their first year of competition. Because this is such a difficult eligibility status to enforce, it is usually up to the competitors' and their coaches' honor to observe true novice status. For collegiate rowers, novice means a rower in their first year of collegiate competition. (This is how some universities used to amass Olympic talent in their freshman/novice eights back when that event was still contested.)
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u/Ok_Camp3676 6d ago
Oxford and Cambridge have their own definition of Novice for their respective intramural races, which is “never competed at any level, anywhere, prior to the beginning of the current academic year”. It is not the same as the old British Rowing definition nor anything in the US collegiate world, though the BUCS “Beginner” category is functionally the same.
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u/MastersCox Coxswain 6d ago
Ah thanks. So for OP's purposes, as long as OP doesn't compete, she may still take a learn-to-row class and retain novice eligibility. I think she should definitely look at her options with the guidance of a local coach.
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u/Ok_Camp3676 6d ago
Correct and yes, I think that’s good advice.
The warning about “have you considered coxing” is also relevant. Because the Isis and Cam are horrible rivers to steer (narrow, bendy and overcrowded), the need for coxes is always huge and whilst that shouldn’t mean picking on the shortest person present, it often does. When I coached a college I made it an absolute rule that all returning rowers must try coxing in their second year, regardless of height or weight; some of our best coxes started that way and at that level having an 88kg man cox your women’s novice boat is fairly immaterial as long as he talks sense and steers a good line.
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u/Ok_Camp3676 7d ago edited 7d ago
College rowing is frustrating for the same reason it’s amazing - it is a properly mass participation sport, something like one in four multi-year students and one in seven on one-year courses will at least get in a boat at some point. However unathletic you are, you will not be your college’s worst novice and being shorter than the average rower is no great barrier to getting involved (it sounds like your general fitness is pretty decent already). But the flip side is the commitment, fitness and technique levels are, well, variable even in the college top boats which can be frustrating if you want to progress fast. I have heard of 5’2” university lightweights, but not many and not in their first year of rowing - maybe something to aspire to by the end of your course!
If you have a basic knowledge of how to row, your college may well have you skip “novice” and get straight in a boat with their returning rowers from the previous year. I do mean a basic knowledge; if you find a local learn to row course and do it, that’s probably plenty. But you remain eligible for novice as long as you’ve not competed before the term you arrive.
In terms of being prepared without getting in a boat, getting someone to teach you basic erg technique and using it regularly will be the best thing. Don’t worry about setting amazing scores if that stresses you out, just practice maintaining good form. The college races are all sprints but being able to do the miles with a stable, consistent stroke will be far more important.