Sark to Jersey Rowing Race

For your preparation for the Sark to Jersey rowing race, consider the following aspects to help you physically, mentally, and practically with your long-distance rowing.

Start your hydration strategy at least a couple of days before the race. Hydration is not about drinking a pint right before you start; it's about ensuring you're fully hydrated days in advance. This way, the water fuels every cell of your body rather than just sitting in your stomach.

Develop a solid nutrition strategy. Ensure you’ve eaten appropriately before the race and, where necessary, eat little and often throughout. Hopefully, you’ve established your nutrition strategy well in advance, so you’re not experimenting with new foods or timings. When I was doing Iron Man, I would have a small amount of food every 15 minutes. This approach was much easier to manage and kept my energy levels consistent throughout the 10-hour event.

Be comfortable with your navigation strategy and the related communications with your guard boat. Consider dividing the race into sections, potentially using milestones set by distance, location, or timing. This structured approach helps you focus on smaller, sustainable targets rather than contemplating an endless row.

Think about how you want to start the race. In short races with lots of corners, getting a good start and getting ahead is crucial. However, in longer races with straight lines, avoid burning out in the first 1000 meters. Plan for a measured and sustained effort, staying in control of your rhythm and avoiding the need for a stop and breather. Know your rhythm, know your capabilities, and stick to that plan.

Allow for some flexibility in your rowing rhythm. Often, reducing your effort by 5% can feel like a complete rest. Instead of constantly pushing at 100%, allow yourself occasional recovery periods to feel re-energized.

Remember that being 2% dehydrated can reduce your performance by 20%. Think seriously about your hydration strategy. It might be worth stopping for 10 seconds to take a drink if it saves you 10 minutes in performance. Dehydration or running out of carbohydrate fuel can be detrimental, so don’t begrudge the small amount of time it takes to refuel.

Having milestone markers can be useful. Sometimes, having memories, songs, or specific focuses (like your catch, recovery, grip, head position, or balance) can help. You might have a song that makes you feel relaxed, powerful, or strong. Consider what gives you comfort, courage, and strength while rowing.

Dress for success. Many people prefer camelbacks, but I find carrying 2 kilograms of water on my back unnecessarily hard. I'd rather take a quick drink from a bottle. The key is to have the clothing, hat, sunglasses, camelback, gloves, and socks that you’ve practiced with and know work for you. Your gear should be comfortable and familiar, enhancing your performance rather than distracting from it.

Tim HJ Rogers

MBA Management Consultant | Prince2 Project Manager, Agile Scrum Master | AMPG Change Practitioner | BeTheBusiness Mentor | ICF Trained Coach | Mediation Practitioner | 4 x GB Gold Medalist | First Aid for Mental Health | Certificate in Applied Therapeutic Skills