How do you deal with the intangible?
Nerves are an inevitable, unavoidable part of racing. When I raced, they were what I dreaded the most – not the pain, not the exhaustion, not the possibility of losing.
So how do you soak up the atmosphere, prepare your body, prime your brain and produce a world-class performance without letting nerves get the better of you?
Visualisation
People call it choking – the act of moving fast in training but failing to perform when it really matters. The truth is, nerves affect us all – if something matters to you, the human condition is to obsess over the outcome.
However, there are several studies that point towards the importance of focusing on the task not the outcome. Visualise that first stroke – how the blade feels heavy on connection and light as you release it at the finish. Cliched as it is, thinking about how you’re getting down the course instead of how you’re going to feel at the end can make a substantial difference.
The Start
Sitting on the start line of a major race is considered one of the scariest aspects of racing. You’re in close quarters with your opposition for the first time, facing down the prospect of a 2000m, five to eight minute festival of pain. Yet, the etiquette is to remain quiet, transfixed in an eerie silence broken only by the mechanical croak of an umpire.
Although I’d never recommend trying to distract you or your opposition, it doesn’t hurt to at least try and normalise the situation. People focus up in different ways but it’s important to do what works for you. Make last minute checks, work on your breathing, have a drink, stretch your limbs, lean back and enjoy the sunshine. If you’re a cox, focus on the task at hand – get your crew in the best possible position out of the blocks and voice your confidence. If you’re an athlete, try to savour the moment – you’re here for a reason. Avoid making the start of this race any different from a practice piece – your body will already be coursing with adrenaline so there’s no need to do things differently.
Performance
Nerves are often sourced from deep-set feelings of inadequacy. We don’t believe we’re going to perform as we should. At this point, it’s worth remembering why you’re here. You’ve trained all winter for this moment – don’t let your brain dictate what your body can and can’t do. Think of all the miles and strokes you’ve taken up until this point – you’re more than ready. Simply put, you wouldn’t be here if you weren’t.
Crew
Rowing is perhaps the only truly cooperative sport. We depend on each other to give everything in the pursuit of glory. When you’re waiting on the start line, remember who’s around you and the dreadful ergos, winter mornings and creaking leg-press machine you’ve conquered together. These boys and girls are going to be with you every step of the way, and that always comforted me. Don’t think about letting them down – think about backing them all the way.
Acceptance
Accept that nerves are a natural part of competitive sport. Instead of fighting the feeling, accept it and understand that it is your body’s way of preparing. It’ll disappear on the impact of that first stroke, so don’t fixate – it’s going to help you produce a good performance.
Time
Give yourself plenty of time. The best crews arrive at the start well before their allotted time, because rushing will increase your stress levels. Allow yourself time to stretch, take on food and water and boat without having to constantly stress – listen to the marshals and let them do the hard work in guiding you up the course. Complete your warm-up so that your muscles are loose before attaching to the start – this can be a particularly tricky process, especially in high winds, so ensure you’re there in plenty of time.
The racing this weekend represents the pinnacle of the junior rowing season. Sport provides the starkest of contrasts as winners reach ecstasy whilst losers plum the depths of agony metres apart. Underpinning any great performance will be nerves – it is normal and it is natural. Everyone around you will be feeling it and everyone around you will have different ways of trying to cope – the winners are the ones who accept, embrace and benefit.
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