How to Beat Race Nerves in Rowing

Nerves before a race are normal. They mean the race matters to you. The aim is not to remove them, but to stop them taking over. These steps help you channel the adrenaline instead of fighting it, and a sample race-day timeline shows where each fits.

Expect nerves and name them

A racing heart, dry mouth and busy mind are your body preparing to perform. Tell yourself that, in plain words: “This is adrenaline, and it helps.” Treating the feeling as useful, rather than as a problem, takes some of its power away. Trying to force the feeling to go usually makes it louder.

Prepare so there are fewer unknowns

Much race anxiety comes from uncertainty. Reduce it:

• Know your plan. Decide your pace and your key calls in advance. For erg races, see 2k erg pacing strategy. Write the plan on a card if that helps.
• Rehearse. Practise race starts and race-pace pieces in training, so that race pace feels familiar.
• Check your kit. Check your equipment the day before. A familiar routine calms the mind. On the water, know your boat and how it handles, and check it before you launch. Our guide to marginal gains for rowing explains how to think about small details like these.
• Plan the day. Know when you need to arrive, warm up and eat.
• Rest. Prioritise sleep, food and fluids in the days before. Most adults need around seven to nine hours of sleep a night, and a poor night right before a race matters less than poor sleep over the whole week. See the importance of hydration when rowing.

Use a warm-up routine

A consistent warm-up gives your mind something familiar to do and gets your body ready. Use the same sequence each time you race, in the same order, so the routine itself becomes a signal that it is time to perform. See the ultimate rowing warm-up.

Control your breathing

Slow, steady breathing helps you settle. One simple method is to breathe in for a count of three and out for a count of three, or to make the exhale a little longer. Do it for a minute or two while you wait. Practise it at home so that it is automatic. See proper breathing when using a rowing machine.

Stay in the present

Focus on the next stroke, not on the finish line or the result. Break a race into short chunks, such as 250 m or a single minute. If your mind drifts, come back to a simple cue like “long and strong”. A 2k, for example, can be thought of as four 500 m sections, each with a single job: settle, hold, stay strong, empty the tank.

Use positive self-talk

Choose a few short phrases that are true and useful, such as “smooth catch” or “next stroke”. Avoid vague pressure like “I must win”. Phrases that describe what to do work better than phrases that describe what you hope will happen. See mental training techniques for Olympic rowers.

Visualise

Spend a few minutes imagining the race going well, including how you will respond if it gets hard. Rehearsing it in your head makes it more familiar on the day. Include the start, the middle where it hurts, and the finish. Picture yourself sticking to your plan when the pressure rises.

A race-day timeline

When	What to do
The night before	Check kit, pack, eat a normal meal, go to bed on time
Morning	Eat what you have practised eating, drink water, avoid new foods
Arrival	Get your bearings, find the warm-up area, check the schedule
Warm-up	Use your usual routine, include a few race-pace strokes
Last 5 minutes	Slow breathing, a cue phrase, loosen your shoulders
Race	Stay with your plan, take it one chunk at a time
After	Cool down, rehydrate, note what worked

Common mistakes

• Trying something new on race day, such as food, kit or a start sequence.
• Starting too fast because adrenaline makes pace feel easy.
• Focusing on other people’s results or warm-ups.
• Staying up late scrolling the night before.

If it is more than nerves

If anxiety is overwhelming or affecting your daily life, speak to your GP. Race nerves are normal, but you do not have to cope alone.