In this casual convo, I sit down with Mario Laing from Lake Eildon Rowing Club to have a chat about his commitment to 100 consecutive days of rowing training. We talk through why he started, what he’s learned along the way, and how the reality didn’t always match the expectations—especially on the tougher days.

A key theme that comes through is discipline. Not motivation, but the ability to keep turning up when the body is flat, the metrics aren’t improving, and the excitement has worn off. Mario shares what’s shifted for him physically and mentally, and how this block of consistent training is shaping his longer-term goals.

There’s plenty here for anyone thinking about consistency, building habits, or just getting through the days where training feels like a grind rather than a win.

For those of you who know me, I bang on about discipline constantly, and it’s only with discipline and motivation that you can achieve success, not with motivation alone.

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UT2: The Engine Room

UT2 is where most rowers spend the bulk of their time. It stands for “Utilisation Training 2”, a phrase that sounds more complicated than it really is — a classic example of rowers trying to be a little fancy. In essence, UT2 is easy, long, aerobic work: the steady-state sessions that build the cardiovascular base, improve fat metabolism, and help you recover from harder pieces.

On an erg, UT2 is usually about 50–65% of your power. Heart rate-wise, it sits around 55–65% of your max heart rate, depending on your fitness. On the water, it’s the pace where the boat glides smoothly, strokes are relaxed, and a conversation with your crewmates is easily possible (if your mates are chatty, of course).

Think of UT2 as Zone 2 in standard heart rate training — that long, easy effort that forms the foundation of any endurance athlete’s program.

UT1: Pushing the Aerobic Envelope

UT1 is a step up. Breathing gets a little heavier, conversation is limited to short phrases, and you start feeling that controlled “pressure” in your legs. UT1 develops aerobic power and muscular endurance, sitting roughly at 65–75% of max heart rate.

In HR terms, UT1 straddles the high end of Zone 2 and the low end of Zone 3. It’s still primarily aerobic — you’re not in full lactate accumulation mode yet — but it’s where you start bridging the gap between easy, base-building work and the threshold or race-pace sessions that really push your limits.

Cheeky Rowers and Their Lingo

Why don’t rowers just stick with Zone 1 and Zone 2? Well, traditions die hard. The UT system dates back to the days before heart rate monitors and power meters, when coaches needed a way to communicate intensity using feel and effort, particularly in team boats. Saying “we’ll do a UT2 session” instantly communicates: easy, controlled, long aerobic work — no gadgets required.

So yes, rowers may have been a little cheeky, inventing their own terminology to sound more sophisticated. But there’s a method to the madness: understanding UT1 and UT2 alongside HR zones can help both new and experienced rowers translate boat feel into measurable intensity, whether on the water or the erg.

A Reality Check for the Time-Poor Athlete

Here’s the thing: much of the theory behind UT1 and UT2 is designed for elite or professional athletes who can spend many hours per week in training. For example, Eliud Kipchoge runs 200 km per week — a huge volume of aerobic work — so he can afford to spend countless hours in Zone 2.

Most of us, however, are time-poor. We don’t have the luxury of 10–20 hours of training per week. That means if we slavishly followed “ideal” UT2 prescriptions, we might waste hours of quality training time on slow, easy sessions at the expense of more time-efficient, higher-intensity training. In other words, we have to get the best return on our training dollar, doing just enough UT2 to maintain aerobic base but prioritising quality sessions that deliver more bang for the buck.

The Takeaway

• UT2 = low-intensity aerobic / Zone 2
• UT1 = moderate aerobic / high Zone 2 to low Zone 3
• Both are foundational, but time-poor rowers can adapt the theory to fit a realistic schedule

Next time you hear a rower casually mention a UT2 session, just remember: they’re not trying to confuse you — they’re using their own quirky rowing language. But also remember, the ideal “UT2-heavy” world belongs to elite athletes; the rest of us can pick and choose wisely to get the most out of our training.

The post UT1, UT2, and Heart Rate Zones: Rowers Doing Their Own Thing appeared first on The Coxswains Journey.

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.

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Episode 1: Training for the Challenge — Building Your Crew for HotY

The Head of the Yarra isn’t just another regatta — it’s 8 kilometres of rhythm, teamwork, and endurance. In this episode, we break down how to prepare your crew for the challenge of Australia’s biggest head race.

Join me and Jennifer Pollock from Toowong Rowing Club, where we cover:

• Why HOTY demands a different training approach
• Crew selection and the importance of technical compatibility over raw power
• Key training sessions: steady-state, rate control, and long race pieces
• The coxswain’s role in building rhythm, trust, and confidence
• Balancing different experience levels within a crew

Whether you’re a rower, coach, or coxswain, this episode will give you practical strategies to get the most out of your HOY preparation.

Like my Podcast? Maybe buy me a coffee?

The post Head of the Yarra: Inside the Coxswain’s Mind! – Ep 1 appeared first on The Coxswains Journey.

That is where watts per kilogram (W/kg) comes in, and in many ways, it’s the metric we should be paying closer attention to. W/kg measures how much power an athlete produces for every kilogram of body weight. This simple adjustment gives a far fairer view of true athletic ability, especially when comparing rowers of different builds. Two rowers might produce identical splits, but if one is 95 kg and the other is 70 kg, the smaller athlete is producing far more power relative to their size — a sign of greater efficiency and strength for their body mass.

W/kg is nothing new in the world of sport — it has been a cornerstone of performance analysis in cycling for years. In professional road racing, climbing ability is often measured in W/kg, because it determines how quickly a rider can ascend a hill relative to their body weight. Just as in rowing, the physics are clear: the more power you can produce for your weight, the faster you can move over a given resistance. The crossover between the two sports is well known, with many athletes transitioning from rowing to cycling after retirement. One example is Hamish Bond, one half of the legendary New Zealand “Kiwi Pair,” who went on to become a highly competitive cyclist, representing New Zealand at the Commonwealth Games. His success in cycling was built on the same high relative power that made him a dominant force in the boat.

In smaller boats such as singles, doubles, and pairs, W/kg is often a better predictor of boat speed than raw split times. Physics is the reason: smaller boats are more sensitive to total mass and more responsive to rowers who can generate high relative power. This means that the strongest, fittest athletes — the ones who produce impressive W/kg numbers — often deliver more on the water than their split alone would suggest. By focusing solely on splits, coaches risk overlooking these athletes in favour of bigger rowers whose absolute power is high but relative efficiency is lower.

This isn’t to say that split times don’t matter. They remain a vital benchmark for selection, particularly in large crew boats where combined absolute power moves the shell. But pairing split times with W/kg creates a fuller, more accurate picture of an athlete’s capability. W/kg tells you not just who is fast, but who is punching above their weight — literally. It identifies the rowers whose fitness, strength, and efficiency might be hidden behind slower splits caused by a smaller frame.

For coaches, the takeaway is clear: record and track both metrics. Use split times to assess absolute performance, but lean on W/kg when you want to identify the most capable movers in smaller boats or spot developing talent. For athletes, knowing your W/kg as well as your splits can be motivating — it shows your progress in ways the raw pace might not. Ultimately, in a sport where every fraction of a second counts, watts per kilogram gives you context, and context can be the difference between a good crew and a great one.

The post W/kg – It’s not the size of the dog in the fight, but the size of the fight in the dog! appeared first on The Coxswains Journey.

You might think that going out on the water with your crew, coach alongside, and running through some drills means you’re training. But here’s the truth: a lot of what people call training is just rowing. Rowing is paddling up and down the river. Sometimes it’s social. Sometimes it’s mindful. Sometimes it’s technically focused. And sometimes it’s just “putting in the miles.” But training — real training — has a specific goal. It’s not about just covering distance or fine-tuning one more stroke detail. It’s about getting faster, getting stronger, and preparing yourself — mentally and physically — to race at your limits. And here’s the uncomfortable truth: going fast hurts.

I’ve lost count of how many times I’ve stepped out of a boat after a session or a race and heard complaints: that was a bad row, the boat didn’t feel right, it was messy, it was uncomfortable. But when I look at the numbers — the splits, the times — I see the fastest performance that crew has ever delivered. And still, some athletes aren’t happy. That mindset baffles me. Because if you’re a competitive athlete, the number one goal is speed. Everything else is trivial. In masters rowing, sure, sometimes you get lucky with the draw or win because of the division system or quirks of the regatta format. That can build confidence, but it’s not a true test for a competitor. For real athletes, results are earned through preparation, not chance.

One of the frustrations of being a coxswain in a masters club environment is that you’re rarely attached to a single crew. You jump from boat to boat, crew to crew, rarely able to make a deep impact because there are no structured training crews. But in recent years, I’ve had the privilege of working with a few groups who broke that mould. Two women’s crews, one men’s crew — all masters athletes — who said, “Yes, we want to train together, with focus, for a specific goal.” And once they said yes, they were mine — said with a grin, but meant seriously. They made a commitment — to themselves, to each other, and to me — and once they committed, they became accountable. That’s the moment everything changed.

We trained. We didn’t just row. Every session had structure, in fact the whole program had structure: on the water, off the water, at home. And the results followed. Let’s be clear — “results” doesn’t always mean winning. In masters rowing, luck, entry lists, and combinations often play a role. But in these three cases, we built good, fast crews. Why were they good? The men’s crew were lifetime rowers — former schoolboys and club athletes, one even an Australian junior representative. The women’s crews were newer to rowing but fierce, determined, and willing to work hard. I’m a firm believer in using the tools you have and focusing on what you can change.

And here’s the hard reality for masters athletes: you can’t waste time paddling endless kilometers chasing technical perfection. Your neuroplasticity — your brain’s ability to lock in new movement patterns — isn’t what it was at age sixteen. You simply won’t get there. But you can improve your body’s capacity to work hard. You can improve your brain’s ability to tolerate discomfort, to accept the pain of training and racing.

For those wanting the extra comfort of knowledge, here’s something you should seriously consider: get yourself a smartwatch and start tracking your fitness statistics. Oh, don’t tell me it’s too expensive — come on! You spend a fortune going to regattas, on weekends away, race entries, club fees, and many of you even own your own boats. A smartwatch is cheap by comparison! And it’s a small investment that can make a huge difference in your growth as an athlete. I also strongly recommend getting a TrainingPeaks account. This platform gives you real numbers on how your body is coping, how your training is working, and where you need to adjust. Personally, I find TrainingPeaks a vital part of my approach — I follow the numbers closely. After all, TSS (Training Stress Score) doesn’t lie! More than once, I’ve looked at the TSS data after what the coach and crew thought was a solid one-hour “training session” and, well, the numbers revealed it was really just a row. Handy to know, especially if you actually want to improve.

This article isn’t criticising those who want to enjoy the experience of rowing, racing, and community. It’s here to highlight the difference between rowing and training. And the number one difference? It’s not talent. Not age. Not perfect technique. It’s mindset. If you have that inherent competitive streak — if you’re wired to push, to chase, to grind — then understand this: you can’t just row. You have to train. And if you want to give your crew the best possible chance of success, that training has to be hard. There’s nothing wrong with having fun. But if you want to win, it has to hurt sometimes.

At the end of the day, every athlete — no matter their age, background, or experience — has to decide what they want from their sport. There’s enormous value in simply being on the water, enjoying the movement, the company, the rhythm of the boat. But if you have that restless itch inside, that fire that wants to push beyond what’s comfortable, then remember: you’re not out there just to row. You’re out there to train. And training is hard. It challenges you not only physically, but mentally and emotionally.

You’ll doubt yourself. You’ll feel tired. You’ll wonder if it’s worth it. But when the moment comes — when you line up at the start, when you feel the boat lock together in that perfect drive, when you cross the line knowing you gave everything — you’ll know exactly why you chose the harder path. Because that’s the path that makes the difference.

The post Row or Train? – The Hard Truth About Winning appeared first on The Coxswains Journey.

Before diving into this discussion, let me clarify my stance. I typically avoid discussing stroke rates—in well-trained crews, the optimal race rate should emerge organically. Yet the conversation persists because higher rates intimidate athletes. The physical demand increases exponentially as the rate climbs.

We must also confront the “long and strong” dogma ingrained in rowers for generations. Modern technique increasingly challenges this philosophy, prompting us to re-examine these principles.

This article targets amateur athletes—club rowers, masters, and recreational competitors—with base-to-good fitness levels. It’s not aimed at elite or high performance athletes, or small boats (singles/pairs) that require different technical approaches. My insights draw from BioRow, British Rowing, and Row2k, targeting crews seeking competitive edges rather than casual racers.

My perspective comes from a unique dual foundation: I’ve been immersed in rowing since the beginning of my athletic career as a young kid, while simultaneously competing at competitive levels in cycling, triathlon, and running. This combination has given me what I call “cross-sport eyes” – the ability to see rowing technique and physiology through multiple lenses. Yet my rowing roots keep these lessons grounded in our sport’s realities. We all have to work with the “tools in our toolbox”. The vast majority of rowing pundits are purely rowing-focused.

The Painful Truth: Higher Rates Are Faster

Every coxswain and coach faces this dilemma, especially with lighter or less conditioned crews: Do we endure the pain of higher rates (32-38 spm) or settle for the comfort of lower rates (28-32)? Physics and race results confirm higher rates are faster, but they demand exceptional fitness and technical precision. These rates require “special athletes”—rowers who can sustain brutal physiological stress while maintaining form.

The science is clear. Lower rates generate more power per stroke, but the boat decelerates noticeably between strokes. Higher rates maintain continuous propulsion. BioRow’s research shows speed peaking at 32-36 spm despite slightly reduced force per stroke. It’s like cycling: mashing big gears feels powerful, but faster pedaling in lighter gears yields better speed.

The 1:1 Ratio Grind

At 32+ spm, rowers face a near 1:1 drive-to-recovery ratio and at 36 it is 1:1—less than a second to reset between strokes. Compare this to the forgiving 1:2 or 1:3 ratios at lower rates. This relentless tempo forces athletes into anaerobic exertion while amplifying technical flaws: rushed slides, lost connection at the catch, and panicked shortening that sacrifices too much length.

Note the statistics below, paying attention to drive time and recovery time, source www.biorow.com.

The Art of Trading Length for Rhythm

This is where we challenge tradition with modern practice. When crews train specifically for high-rate rowing, there’s a valuable technique of *controlled shortening* – deliberately taking slightly less length to maintain better rhythm and boat speed. It’s not about rowing short or choppy, but finding that precise sweet spot where you preserve just enough length to load the legs effectively while enabling faster stroke turnover.

The magic happens when crews develop quick catches and fast hands at these elevated rates, making swift transitions more valuable than maximum reach. This approach proves particularly effective in sprint races; 500m and 1km distances (common for amateur crews) and when rowing with fit athletes in favourable conditions like tailwinds.

However, it’s important to recognise this isn’t a universal solution – in head races, with less experienced crews, or in heavier boats that demand full propulsion per stroke, maintaining more traditional length remains crucial. That said, even in these scenarios, strategic high-rate bursts still play an important role when making moves or finishing strong. The key distinction is that controlled shortening at high rates isn’t about compromising power, but rather redistributing it more efficiently through the stroke cycle to maintain boat momentum. When executed properly by trained crews, this subtle adjustment can be the difference between holding rate with good connection versus fighting to maintain an unsustainable, exaggerated length that ultimately slows the boat. 

Training the Transition

Preparing crews for high-rate effectiveness requires specific drills:

1. Rate Ladders/ Gearing Changes: Progressive intervals (e.g., 28→36 spm) to adapt to escalating demands

2. Rate-Capped Pieces: Strict rate targets (e.g., 5x500m @30 spm) to maximise power within constraints

3. Sacrifice Drill: Alternating 300m segments at 28 spm (full length) and 34 spm (controlled shortening) to compare speed/fatigue

*Coaching Note*: These drills often confuse stroke seats—clearly explain the intent and technical focus beforehand if required.

The Amateur’s Verdict

Higher rates win races when implemented correctly. Unfit crews won’t magically succeed by rating high—but then, unfit crews rarely win regardless of strategy. The courageous crew that masters the balance of sufficient length and aggressive rhythm will outpace competitors clinging to comfortable low rates.

Test this yourself: Row 500m at 28 spm (full length), then 500m at 34 spm (controlled shortening). Compare splits and experiences—you might discover untapped speed potential.

In short, lots of short and hard pieces in training; “Train the brain”

Final Thought

“Higher rates reward courage. If your crew is fit and technically prepared, don’t fear a shorter stroke—embrace the rhythm and attack.”

The post Stroke Rate, Stroke Length and Ratios – The Racing Dilemma! appeared first on The Coxswains Journey.

Leveling the Playing Field for All Athletes

After years of coaching, I’ve seen countless athletes struggle with their erg scores, feeling they don’t measure up to their potential. This is especially true for smaller rowers who find themselves comparing their results to the 120kg powerhouses sitting in the middle of the boat. This comparison often leads to discouragement and diminished enthusiasm for erging – a crucial part of developing power and fitness.

To address this issue, I’ve created a comprehensive spreadsheet that accounts for two major variables that impact rowing performance: weight and age.

How It Works

The tool builds upon Concept2’s weight adjustment formula but takes it a step further by incorporating age factors. I’ve aligned the age categories with standard World Rowing Masters age groups for practical application across the rowing community.

To use the spreadsheet, you must input several key variables:

1. Complete a 1km test on a Concept2 ergometer
2. Select your age group using the dropdown menu
3. Enter your weight in kilograms
4. Input your average watts (taken directly from your Concept2 monitor) for the 1km test
5. Enter the time taken to complete the 1km in hrs:mm:ss format with colons

Once these variables are input, the spreadsheet automatically performs all calculations, providing you with adjusted scores that account for both age and weight factors.

While the age categories remain identical for both men and women, the handicap calculations differ between sexes for racing. This difference with the approach I have taken is that it reflects the natural variations in VO2 max deterioration curves between males and females (roughly the same) – a scientifically-backed approach also referenced by FISA in their handicapping systems.

The Science Behind It

Though no formula can be absolutely perfect, this spreadsheet provides as close to an even testing platform as possible. It allows coaches and athletes to:

• Track individual progress more accurately
• Compare performances across different weight classes
• Account for age-related physiological changes
• Recognise the value that older and lighter athletes bring to the team

Watts per Kilo: Bridging Rowing and Cycling

I’ve also incorporated the watts per kilogram metric into the spreadsheet. While not traditionally emphasised in rowing, this metric is a cornerstone of performance measurement in cycling. Given the significant physiological and technical overlaps between rowing and cycling – both being power-endurance sports that rely heavily on aerobic capacity and muscular strength – this additional metric provides valuable comparative insights.

The watts per kilo statistic offers another dimension for performance analysis, allowing athletes to understand their power output relative to body weight. This is particularly useful for:

• Comparing power efficiency across different weight athletes
• Tracking improvements in power-to-weight ratio over time
• Providing another objective measure beyond raw scores

Now you can focus on what really matters – improving your personal scores and celebrating genuine progress rather than comparing yourself to athletes with entirely different physical attributes.

Download the spreadsheet below – NOTE, DO NOT change any data in any other cells apart from the Blue ones.

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Each session includes variable intensities to accommodate different fitness levels—whether you’re a beginner refining your technique and fitness or an advanced rower aiming for that bit extra. The workouts gradually progress in intensity, preparing you for stronger, more controlled rowing both on the erg and on the water.

Who is this for?

– Rowers looking to supplement on-water training
– Athletes wanting to build fitness, endurance, power & efficiency
– Anyone seeking a structured, progressive indoor rowing plan

What to Expect

• Mondays: Harder, high-intensity sessions (~30 min)
• Wednesdays: Lower-intensity, technique-focused sessions (~25 min)
• Mix of intervals, endurance work, and power training
• Progressive overload to improve fitness over 5 weeks

Lets get started.

Week 1: Building the Base

This week is all about establishing a solid foundation on the Concept2. Monday’s interval ladder will introduce varied intensities to build endurance and power, while Wednesday’s steady-state session with power bursts will reinforce stroke efficiency. Focus on technique and pacing as you ease into the program.

– Key Focus: Stroke control, endurance, and power bursts
– Monday: Pyramid Intervals
– Wednesday: Steady-State with Power Bursts

Week 2: Strength & Stroke Rate Control

We step up the intensity with short, powerful efforts on Monday, testing your ability to sustain high-intensity bursts. Wednesday shifts the focus to stroke rate control, improving efficiency at different cadences. These sessions will help fine-tune technique for both power and endurance.

– Key Focus: Short bursts of power, stroke rate awareness
– Monday: Short Bursts
– Wednesday: 1-Minute On, 1-Minute Off Intervals

Week 3: Endurance & Power Progression

This week introduces longer work intervals on Monday to build stamina and race readiness. The Wednesday session slows things down, emphasising low-rate endurance to improve efficiency and strength per stroke. By the end of this week, you should feel more control over power application.

– Key Focus: Longer power efforts, low-rate endurance
– Monday: 6 Power Intervals
– Wednesday: Power Increase

Week 4: Power and Endurance

Monday’s Intervals session will help you master different levels of discomfort, teaching you how to pace properly for sustained power output. Wednesday keeps things interesting by applying hard and fast efforts to keep us focussed under fatigue.

– Key Focus: Pacing, speed variations, race preparation
– Monday: 6 x 2min Speed Intervals
– Wednesday: Hard and Fast Bursts to Build Fatigue

Week 5: Race Simulation & Recovery

The final week sharpens race readiness! Monday’s session mimics a race-style interval progression, preparing you for sustained high-intensity efforts. The last Wednesday session is a Race Simulation, ensuring you finish the program feeling strong and efficient.

– Key Focus: Race preparation, recovery, fine-tuning technique
– Monday: Race Prep Intervals
– Wednesday: Race Simulation Sets

Congratulations on Completing the 5-Week Ergo Training Program!

You’ve just completed five weeks of structured ergo training, designed to enhance your endurance, power, and technique while complementing your on-water sessions. By progressively building intensity, improving stroke efficiency, and pushing through fatigue, you’ve become a stronger, more efficient rower.

Whether you’re preparing for a competition or simply looking to maintain peak fitness, keep up the momentum! Stay consistent, listen to your body, and keep refining your technique both on the erg and on the water.

OR, you can print out the file for the whole program by clicking below.

Did you get some value from the program? Then consider buying me a coffee? 🙂 Click below.

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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!

The post Late season Fatigue – The mental and physical strain appeared first on The Coxswains Journey.