Getting back into training after time away

Jumping back into training after a long break can be tough. Sometimes, the time away has been too good, and the thought of enduring tough training and early mornings can be intimidating. For others, starting a new season from week one can be overwhelming, particularly with the cold winter months ahead.

One of the main struggles I have faced going back to training and coaching is motivation. How do I create the self-discipline to work hard and push myself, so early in the season. But, for me, the first month of training is crucial; it sets the tone for the upcoming year and defines those on the path to success.

What I have found to be successful with my squad is easing in for the first two weeks before adding increased mileage and some short sprints to lay the foundations for head races to come. Of course, you don’t want to peak too early and feel burnt out in nine months when regatta season starts. That’s why context is crucial – the programme needs to fit you as an athlete or the squad you work with.

The start of a new season also sees new faces coming through the boathouse doors. It can be a daunting experience turning up as a complete beginner, unfamiliar with a new coach’s style, or having never met the other squad members.

For novices, I find the best thing is to build up slowly. Make an effort to introduce yourself and talk them through the training environment, but don’t be surprised if they’re a bit shy at first and take time to come out of their shell. Likewise, from a training perspective, avoid bombarding the beginners with technique and rushing through exercises. While the odd person may pick up the technique straight away, many will take time to understand it. Over time, you’ll see huge improvements and people will start to engage with others and fall in love with the sport.

With the start of the new season, the most important thing to do as a coach or as an athlete
is to set realistic goals early on. Why? If you set goals to aim for it helps improvement and makes people push harder in training to reach those goals.

While it can be great to set one big goal for the end of the season like winning a gold medal or making the international team, it is also super important to set smaller bite-size goals. These could be each month, for example. Things like trying to drop your UT2 split by five seconds can be manageable and motivating.

Importantly, goals need to be realistic. It’s great telling someone to try and drop their 2k by 30 seconds next month but nine times out of ten that isn’t possible for athletes in the space of a month. This rarely improves athletes because they are too focused on an unrealistic goal and end up burning out.

If an athlete doesn’t hit their monthly goal, open up a conversation and try to dissect what went well and where they fell short. This can really help athletes improve and try even harder next time to reach that goal.

While returning to training and coaching after time away will be an adjustment, following these simple tips can help reduce anxiety and lay the foundations for a successful season.

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Eoin Kilgour

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