Competition is an incredible motivator. But rest, being in good mental health, sharpening your rowing skills, and other contributing factors are essential elements for preparation prior to a competitive rowing match. Rowers often think race preparation only occurs in the weeks before a competition. But the reality is, you need to practice all throughout the year to be successful. Here are some preparation tips to gain an advantage on your opponent.
Instructions
Prepare for a Race in Competitive Rowing
1. Rest. Most Americans do not get enough sleep. And those who tend to get the required hours of sleep are often the ones who dominate competitive rowing. Most coaches require their athletes to get a minimum of eight hours of sleep every night. Reducing practice mileage before a big race or regatta is one way to give rowers more rest.
2. Prepare Mentally. Proper mental training is critical for success inside the rigger. Running through various race scenarios in practice prepares the team for the vagaries of competition. Rowers who visualize all aspects of the upcoming race are better prepared for whatever may occur in the actual competition. Closer to the event, visualizing how you will win contributes to having a positive mindset for the upcoming race.
3. Sharpen Your Skills. As the race nears, remember to work on all aspects of your game in practice. Setting up race situations in practice is both fun and a good way to prepare for the actual competition. Practice should be hard, but not long, as you should be at your peak level on race day.
4. Will Power. A small percentage of rowers must comply with weight management guidelines, while others must be conscious of their food intake prior to multi-day regattas where rowers are often in more than one race per day. Rowers should consume 60-70 percent of their calories from carbohydrates. Foods high in carbohydrate include fruits, vegetables, whole grains, cereals, and dairy products. You should choose nutrient-dense foods in exchange for empty-calorie foods, this will assure you of adequate vitamin and mineral intake.
5. Endurance. Heading toward the months of fall and winter, it is commonplace for rowers to wrap their race season. It is also a good time to take a break and let your body recuperate from the rigors of high intensity training and racing. But not too much rest, as endurance is one of the more difficult aspects of fitness to rebuild. Take a full week off at the end of the race season, and then begin a general cardiovascular exercise program every other day, with at least two consecutive days off every other week in preparation for the coming season.
Tags: actual competition, every other, hours sleep, Prepare Race, Prepare Race Competitive, Race Competitive