Obviously, the main difference between regattas and head races is the distance and conditions the crew is likely to face. To this end, the preparation for head races is very different to that of regattas, both physiologically and in terms of kit. At this stage in the season, you’ll probably be used to the longer racing format, so we’re going to focus less on the training aspect of preparation, instead looking at the two other aspects that will affect your race: nutrition and kit.
Starting with nutrition, and of the three main nutrients, carbohydrates are the most important component in terms of generating energy. There are two broad categories of carbs, simple and complex, and you can use this to your advantage in the build up to a race. Complex carbohydrates are made up of longer chains of simple molecules, which means they take longer to break down, and release energy more slowly. So, the day before a long race, you should try to consume more slow-release carbs than normal to maximise your energy production. Vegetables like broccoli, mushrooms and sweet potatoes are all good sources of complex carbs, and paired with al dente pasta, brown rice or wholewheat bread would make a good start towards effective nutritional preparation.
Hydration is also key to a positive performance, and making sure you take on enough liquids the day before is important. Not only does staying hydrated increase energy and improve movement and recovery, but it advances mental clarity and activity, all of which positively affect athletic performance. In fact, in a study of American collegiate athletes, it was reported that “dehydration may decrease athletic performance by 97.3%”, a remarkable figure that really highlights the importance of keeping fluid levels up.
Now on race day, you want to sideline the complex carbohydrates and instead go for foods that will give you a quick-release of sugars. For breakfast, cereals are an example of simple carbs that will spike blood sugar levels ready for racing. But further than this, because of the nature of head racing, you may well be on the water a long time before you actually get to race. So inline with advice to eat up to 1 hour before, athletes should be taking foods that contain simple carbs in the boat with them. This might be sweets like jelly babies, fruit juice, or other full sugar drinks, all of which should give your body the boost it needs to get you down the river in one piece.
Finally, what is arguably more important after a big effort is that athletes replenish the energy lost to effectively recover. For this ‘phase’, according to 2017 journal reviewed by BioMed Central, dairy protein is very effective at stimulating the protein synthesis necessary for muscle recovery, so foods like Greek yoghurt or milk-based drinks will help you recover physiologically much more quickly. Aside from this, other high protein foods like eggs, or a combination of beans, lentils, grains and nuts will also help support muscle recovery and growth. More carbs are essential for replenishing glycogen levels, alongside lots of water. As long as you have a balanced consumption, this should set you up nicely for effective recovery post-race.
Turning to the other point about kit, and because of the prevailing weather of the British winter, combined with the amount of time you’ll have to be out in it, planning your clothes is essential to having a good race; not least because no one likes being cold. Especially younger athletes tend to think that taking lots and lots of kit with them in the boat is counterproductive because it adds weight and is basically just a faff. But the adverse effects of racing with cold muscles far outweigh this, and so I can’t recommend enough the benefits of wearing lots of thin layers. A couple of thick fleeces will not be as good at retaining heat, whereas many thinner layers will trap air between them, acting as great insulation. Further, don’t worry about not having time to take them off, because as long as it doesn’t take ages to de-layer as you approach the start, the Marshall’s really don’t have a leg to stand on if they get grumpy (not that this necessarily stops them – but even so, it is nothing to do with you or your kit situation).
All in all, there is far more preparation beyond the actual racing that goes into heads, but as long as you keep this in mind and don’t leave it all to the last minute, there’s no need to stress!
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