After months of intense training and competition, many athletes hit a wall. The combination of physical exhaustion and mental fatigue can take a serious toll, affecting performance, motivation, and overall well-being. Understanding how to recognise, manage, and prevent this burnout is key to maintaining long-term success and enjoyment in any sport.
Fatigue is a natural byproduct of sustained effort, but when it accumulates over months of training and racing, it can become a major obstacle. The two primary types of fatigue athletes face are physical and mental. Physical fatigue manifests as muscle soreness, reduced power output, prolonged recovery times, and an increased risk of injury. Mental fatigue, on the other hand, can lead to a loss of motivation, reduced concentration, heightened stress, and a sense of emotional exhaustion. Both types of fatigue are interconnected, and ignoring one often exacerbates the other.
We received a post on my Zoom training WhatsApp group last night from an athlete who has most certainly been around the block, a very accomplished rower and coach, who simply asked, “Are other people feeling tired and finding it hard to get motivated lately?” Now, as I said, he knows his stuff and has been a stalwart of the sport since he was a boy—he is now in his mid-fifties. What’s my point? Well, if he can feel the pinch as we enter the tail end of a season, then anyone can. And you SHOULD! You’ve most likely been working hard for a long time.
If you have been mentally and physically committed to a season of rowing that, in Australia, kicked off in September, you will be mentally and physically drained. At this point, you are probably even more mentally drained. All the stress on your mind and body builds, and fatigue becomes a big factor. Not to mention the challenges of club and crew dynamics, as well as the politics (that’s just icing on the cake for all athletes).
How do we overcome this? Well, you can’t really, to be fair, but you can push through this feeling. You need to have goals, and these goals must always be realistic—not just long-term, big-picture aspirations but goals that you can tick off as you go along. Many masters rowers, especially, just plod along with no structure and no purpose (except chasing a medal “next weekend”), and then before they know it, they feel burnt out. And guess what? No “medal next weekend.”
“Failing to Plan is Planning to Fail” – create a structure and follow it with consistency!
Its also worth appreciating that overtraining is also a major factor of burnout and loss of motivation. Persistent soreness that doesn’t subside with rest, decreased performance despite continued effort, increased susceptibility to illness or injury, difficulty sleeping, and a constant feeling of tiredness are all red flags. Mental burnout may also present as a lack of enthusiasm for training, irritability, or a sense of dread about upcoming sessions. Although overtraining should not be a major issue with a structured consistent program.
Prioritising rest and recovery is essential for combating fatigue. Ensuring adequate sleep, scheduling active recovery days, and incorporating mobility work, stretching, and massage can all help. Adjusting the training load is also important—periodising training to allow for peaks and troughs, listening to your body, and reducing volume and intensity when necessary can prevent excessive strain. Communicating with coaches or training partners about fatigue levels can also be beneficial. In short, if in doubt, ask how others are feeling (that’s what prompted this post). If you have a coaching team and follow their plans then you should be covered in most if these areas, BUT you must follow the plans, do not go it alone thinking you know better.
Obviously, proper nutrition plays a key role in managing fatigue as well. A balanced diet rich in protein, carbohydrates, and healthy fats, along with proper hydration and electrolyte replenishment, supports sustained energy levels and recovery. Avoiding drastic calorie deficits is essential, as under-fueling can contribute to both physical and mental exhaustion. To be fair, this is a bit of a case of do as I say, not as I do 😉
Taking steps to reset mentally is just as important as, if not more, than physical recovery. Short breaks from structured training, mindfulness or meditation, and shifting focus to process goals rather than just results can help maintain a positive mindset. Structure is incredibly important when it comes to pushing through these legitimate feelings of fatigue. With structure, you have purpose; with purpose, you create motivation. Combine that with discipline and, most importantly, consistency in training, and you will push through a season and yield the results you deserve.
Long seasons of training and racing can wear down even the most dedicated athletes, but recognising the signs of fatigue and proactively managing it can help maintain performance and enjoyment. By listening to your body, adjusting training loads, prioritising recovery, and keeping a balanced mindset, you can stay strong both physically and mentally, ensuring a sustainable and rewarding rowing journey.
Carpe Diem!
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