Head of the Yarra: Inside the Coxswain’s Mind! – Ep 3

Episode 3: Fueling for Endurance — Diet & Hydration Before HotY

The Head of the Yarra is a long, demanding race — and how you fuel your body can make all the difference. In this episode, Jen, from ⁠Toowong Rowing Club⁠ , and I explore what to eat and drink in the lead-up to the 8km race so you can perform at your best on the day.

We cover:

• What your body needs for sustained endurance
• How to approach carb loading and maintain gut comfort in the lead up
• Fuelling strategies on race morning
• Smart hydration before and after racing
• Post-race recovery tips

Whether you’re racing HotY for the first time or fine-tuning your routine, this episode offers practical, tried-and-true advice to help you stay fuelled, focused, and ready for the river.

In addition, please take a moment to look over the following articles regarding heat stress and glycogen metabolism.

https://www.sciencedirect.com/science/article/abs/pii/S1440244007002095

https://academic.oup.com/nutritionreviews/article/76/4/243/4851715

Key Safety Points for Masters Rowers – Best Practice

• Age and Heat Tolerance
  • Masters athletes typically have reduced sweat rates and slower circulatory responses, making them more vulnerable to heat strain than younger rowers.
  • Hydration and pacing become increasingly critical, especially in warm or humid conditions.
• Sources of Heat Stress
  • Two main drivers:
    1. Metabolic heat from muscle activity (especially during race starts and sustained efforts).
    2. Environmental heat (air temperature, sun, humidity, and radiation from water surface).
  • These act independently but combine to increase total strain.
• Core vs Skin Temperature
  • Core temperature rises mainly with exercise intensity (metabolic heat).
  • Skin temperature rises due to the environment (sun, humidity, low airflow).
  • Together they determine sweat rate and heat dissipation capacity.
• Sweat and Evaporation Limits
  • Effective cooling depends on both sweat production and the environment’s ability to evaporate it.
  • In humid or still conditions (e.g., windless regattas), sweat doesn’t evaporate efficiently—core temperature rises faster.
• Behavioural Regulation
  • In the real world (unlike lab studies), rowers can self-regulate by adjusting intensity, clothing, and hydration..
• Practical Implications for Masters Rowers
  • Pre-hydrate and cool before racing (cold drinks, shade, cooling towels if needed).
  • Avoid prolonged warm-ups in full sun.
  • Monitor sweat loss and body weight to gauge hydration needs.
  • Adjust stroke rate or intensity when heat load is high—performance drops rapidly once overheating begins, so needs to be considered.
  • Post-session cooling (hydrate and shade) aids recovery and reduces cumulative heat strain.

NOTE: This is not medical advice, our views are based on years of personal experience, we are not medical practitioners. If anyone has any concerns or require more in-depth information please consult a medical professional.