Coaches Notes
Eddie Fletcher will be returning as the British team coach in 2006. Here's a copy of Eddie's notes from previous years on preparing for a championship.
Preparing For The Day
The day before
Do- Rest (light row only if you must)
- Remain well hydrated
- Eat sensibly (lightweights must eat)
- Try to relax
- Pack kit ready for race day including food and drink
- Get to bed early
- Check the time of your race and route to venue
- Train hard
- Stay up late
- Drink alcohol or caffeine
- Worry
On The Day
- Get to venue early/lightweights note the instructions for weigh-in
- Warm up properly before your race
- Find your race machine at least 10 minutes before your race
- Fix your race plan in your mind and imagine the race
- Cool down properly
- Relax and enjoy the experience
- Support each other
Race Day
Warm Up
Know your warm up routine; it prepares the body and mind for competition. Be careful not to overdo your warm up. Warm up should progress gradually but provide sufficient intensity to increase muscle and core temperature without causing fatigue or reducing energy stores.
Finish your warm up in time to find your race machine, allow time to walk from the warm up area to the race arena and be ready to race 10 minutes before your start time.
The Race
For energy distribution the best way to row 2000m is even pace but:
The start: 'Use it or lose it' 5-10 hard drives to get the flywheel spinning and average pace on target. If you go off too fast for the first 500m you will probably pay for it later in the race. Try to settle into your middle race pace within 10-15 strokes of the start.
The middle: This is where you conserve energy and delay the build up of lactic acid. Settle into race pace and keep stroke rate and pace as even as possible. Resist the temptation to 'chase' other rowers - row your own race.
The finish: Only you will know whether you have the energy to do a fast finish. Delay your finish spurt until you feel you can maintain technique, increase the stroke rate and pace and hold until the finish.
At the finish: Congratulate yourself! Try to avoid falling on the floor, keep moving up and down the slide, active recovery will help the body recover quickly and reduce the lactic acid build up so do some warming down on your race machine before leaving the race area.
WHATEVER YOUR RACE PLAN DO NOT CHANGE IT ON THE DAY STICK WITH IT
Warm Down
Warm down is important; it helps to reduce the lactic acid. An inactive warm down may increase lactic acid and delay recovery. 10-15 minutes of gentle rowing should be enough.
If you want to talk about any aspect of your race preparation particularly your warm up routine and race plan contact Eddie Fletcher on 07711 092733 or 01386 40050 or email eddie@fletchersportscience.co.uk
