As a new season dawns, rowers often find themselves filled with high aspirations and a determination to push harder than ever before. You’re ready to train hard, improve your scores, and reach new heights — and all these qualities are essential to success. But, in my experience as a mental performance coach, there’s one vital area that athletes often overlook: the groundwork that sets the stage for consistent progress and resilience throughout the season.
Rather than focusing solely on what you hope to achieve, let’s consider what foundational elements you need to put in place right now to set yourself up for consistent growth and performance when the going gets tough. Here are three crucial areas to consider as you embark on your journey this season: managing pressure, developing a resilient mindset, and building a solid support system.
1. Thriving Under Pressure
Pressure is an inevitable part of competitive sport, and how you handle it often determines your success. Athletes who excel are not necessarily the most talented, but those who know how to perform when they’re under the most strain. Learning to manage pressure doesn’t happen overnight; it takes practice and self-awareness.
Think about how you respond when you’re under the cusp — when it feels like everything is at stake. Are you clear-headed and focused, or do you feel overwhelmed and doubtful? To improve, start by identifying situations where you feel the most pressure and reflect on how you react in those moments. Then, work on strategies to help you stay clear and focused under stress. By doing this early in the season, you’ll be better prepared when those high-stakes moments inevitably arise.
2. Cultivating a Growth-Oriented Mindset
We often hear about the importance of mindset, but what does that really mean? Your mindset is your perception of the world — how you interpret challenges, setbacks, and successes. Are you quick to see obstacles as insurmountable, or do you view them as opportunities to learn and grow?
Start by asking yourself this fundamental question: “Why do you row?” This question goes beyond the desire to win medals or set personal bests. It’s about uncovering what rowing genuinely gives you. Why do you turn up to the boat every day? Understanding your deeper motivations will help sustain you through difficult days and remind you of your purpose when you feel vulnerable or uncertain.
Next, consider what you want to accomplish this season. Setting ambitious goals is great, but make sure they are realistic and aligned with your current abilities. Ask yourself: “How do I think I’ll achieve these goals?” Most athletes will answer with phrases like “train hard,” “be disciplined,” or “listen to my coach,” but then challenge yourself further: “How do I become consistent in these areas?” Delve deeper and identify specific, actionable steps to ensure you’re making real progress.
3. Building a Strong Support System
One of the most common misconceptions among athletes is the belief that they must figure everything out on their own. Even though you have coaches, teammates, and peers around you, it can be easy to feel isolated in your journey. Remember, no one achieves greatness alone — not even Olympic champions.
Think about the team around you — who can you lean on for support, advice, or simply a listening ear? Who will help hold you accountable to your goals? Recognise that reaching out for help is not a sign of weakness but a strategic move to enhance your performance. Don’t wait for a tough day to utilise your support system; be proactive. Engage with those around you who can strengthen your resolve and lighten your load.
The Importance of Consistency and Reflection
These foundational elements — managing pressure, cultivating a growth mindset, and building a support system — will not only help you develop consistency and confidence but also provide you with a toolkit to revisit throughout the season. Sure, you might still be able to achieve your goals without them, but putting these fundamentals in place will stand you in much better stead when the challenges come. And they will come.
So, as you embark on your season, take some time to reflect on these areas. Ask yourself these questions not just when you’re feeling lost or uncertain but at the start, when things are fresh and exciting. By doing so, you’re preparing not just for the triumphs but for the inevitable challenges ahead. Your season is a marathon, not a sprint, and laying a solid foundation now will help ensure you have the stamina to reach the finish line — stronger, wiser, and ready to tackle whatever comes next.
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