Sprint. Scull. Success: Chris Bak’s World Champion Mindset

Chris Bak is the most decorated U.S. rower in Beach Sprints, winning three world championships in the men's solo and the mixed quadruple sculls. Chris was named USRowing's 2022 and 2024 Beach Sprint Male Athlete of the Year. Learn more about the sport before the inaugural Youth Beach Sprint National Championships on June 17-18.

What got you into beach sprints?

My amazing coach, Marc Oria. In 2021, after the Tokyo Olympic trials, I did not qualify in the lightweight double sculls. I knew I wanted to continue rowing, but I also knew the struggles of lightweight and having to cut each and every season. For me, this was the biggest challenge. After missing the qualification spot, Marc came to me and said that I should try Beach Sprints. He knew that this could be something that I could excel in, given my background in tennis, which provided me with agility and speed. After getting in a coastal boat on the ocean for the first time and surfing for the first time, I knew this would be my future. It was the most fun I ever had in a boat, and I have never looked back. 

With Beach Sprints gaining more popularity around the world, what do you wish people knew about the sport?

I wish people knew how fun the sport can be. Being realistic it will not be for everyone, but there is something about working with the ocean opposed to fighting it that speaks to me. At the end of the day, the ocean will get the final say, but learning to harness its power and work with it even when the waves are fighting against you is truly what makes the sport special and provides a feeling of freedom. 

You’ve rowed coastal and flat water rowing. What lessons and experiences have helped you to where you are now?

Hard work and persistence are the key to success. There are times when you are not in control, and learning to accept what is in front of you (or behind you) at any moment is essential. One of the greatest lessons I have learned is to stay humble and respect your competition and to thank your competition internally. As intense as racing can be it is important to remember that without your biggest competitors we would not have a sport and it is such a privilege to be able to compete and travel the world for a sport that we know and love no matter if it is six lane flat water racing or side by side coastal racing. 

What does your training look like?

This is the question I get asked the most. Lots of people think the training is very different or easier because it is a much shorter race format; however, it is very similar training to traditional rowing. You still have to develop a large cardio base as you are racing back-to-back races. The boats are also two to three times heavier than conventional rowing shells so you have to have the strength to move the boat in the direction you want it to go. Some of the more unique training I have done includes running circuits on the beach where you end up a sandy mess, or surfing lessons to understand how the water and waves move. This said, I still test 2k’s, 6k’s, and dreaded V02 max to evaluate fitness; there is no hiding from it, and at the end of the day, you have to put in the hours of work to be at the top level of any craft. 

You are the most decorated U.S. rower in Beach Sprints. What has helped you excel and win two World Championships in the men’s solo?

It has been an honor to compete for the U.S., and I never thought I would be crowned World Champion, but the thing that got me here is the people around me. From family to coaches, competitors, and teammates, and the general rowing community as a whole, it truly takes an army to achieve anything at the top level. One thing that you always have to remember is to have fun while training and racing. If you are not truly enjoying the process or even the “pain” of training, then it is extremely difficult to get through the hard days. 

Lastly, sharing gratitude to the people and environment around us is what helps me excel personally. I can remember a specific example at the 2023 World Championships when I got terrible food poisoning the night before the men's solo final and had very challenging conditions the day of the race. I got hit by a large wave and did not have the energy to pull the boat back on course. It would have been an easy out to blame the ocean for a bad performance, but instead I decided to thank the ocean for teaching me that you can’t always be in control and used it to motivate me in my training for next year. 

What excites you most now that Beach Sprints is included in the LA2028 Games?

I think what excites me most about Beach Sprints being included in the LA28 games is that I have been lucky enough to see the sport grow from the beginning. Having competed at one of the first world championships in the sport and seeing it grow and gain popularity over the years, to now being an official sport in the Olympic games is really cool to see, especially for those who have put in huge efforts to grow the sport. It has always been my goal to compete in the Olympics since the day I started rowing, and coastal has provided the opportunity for me to excel in the sport for someone who does not necessarily have a “rower's body”. I can’t wait to see the sport continue to grow and provide opportunities for even more rowers.  

What advice would you give any athlete considering trying beach sprints? What mindset will serve them best?

Understand that the ocean is the ultimate decider. You have to learn to work with the ocean and adapt to what she is giving you on any day. Stay loose, have fun, and enjoy the ride, and this sport can take you to places you would have never expected.