Spring Racing: How to Prepare Like a Pro (Outside of Training)

No matter your level of experience, everyone has the ability to prepare like a pro. By the time race day arrives, the physical work is done. The meters are logged, the lifts are completed, and the fitness is there. The difference now comes down to how well you prepare to execute when it matters most. Race preparation isn’t just about the day of the event. It’s built in the week leading up, reinforced through your mindset, and carried out through a consistent race-day routine. When all three are aligned, you give yourself the best chance to perform at your highest level.

Week-of-Race Preparation

The week leading up to race day is critical to feeling confident and ready to go on race day. Three key areas to focus on are visualization, sleep, and nutrition.

Visualization is one of the most powerful tools you can use. It allows you to mentally rehearse your race before it ever happens. Picture the start, the rhythm you want to settle into, and how you’ll respond when things get uncomfortable. When you hit that halfway point and the doubts start to creep in, it won’t feel unfamiliar, you’ve already been there. You’ve already seen yourself handle it and your mind and body will be more likely to respond in a productive way. You can build it into practice by rowing a steady-state piece while mentally racing a 2k; going through calls, feeling the intensity, and staying connected to your technique. You can also do this off the water, simply by closing your eyes and running through the race in your head.

Sleep is another major factor, and it’s often misunderstood. The sleep you get the entire week leading up to your race matters more than the night before. Nerves can make it harder to sleep the night before and that’s normal. But if you’ve been consistent with quality sleep throughout the week, your body will be ready and prepared to perform.

Lastly, nutrition should be tested, not guessed. Race day is not the time to try something new. In the days leading up, dial in what you’ll eat and drink so you know it works for you. Try out your race day nutrition on a practice day leading up to the race to see how your body responds and feels.

What to Focus On vs. What to Ignore

Race day brings a lot of energy with excitement, competitors, and a new environment. That energy can be a powerful advantage, but only if you know where to direct your focus. Before you even arrive at the course, understand what is in your control and what is not. You can control your effort, attitude, and focus. You cannot control the weather, other crews, delays, or how the race unfolds. If a start is delayed or another boat jumps out faster than expected, it doesn’t change your job. The more you can anchor yourself to what you can control, the more consistent your performance will be. 

Go into race day with a plan, but don’t expect it to unfold perfectly. The crews that perform at a high level aren’t the ones with the perfect plan, they’re the ones who can adapt without losing composure. Stay committed to your approach, adjust when needed, and keep moving the boat.

Race-Day Routine

The more you can rely on a consistent routine, the less you have to think about in the moment and the better you can execute. Start the night before. Have your bag packed, your uniform ready, and your plan for race day decided. Remove as many small decisions as possible so your energy can go toward the race.

Plan out your day: When you’ll wake up, eat, begin your warm-up, check the boat and launch, when you need to be at the start, etc. It doesn’t need to be rigid, but having a clear structure allows you to take the day one step at a time. When nerves hit in the morning, that’s normal. You don’t need to worry about the entire race at once, you just need to focus on the next step. Get up. Eat breakfast. Start your warm-up. Stay present on what you need to do at that moment. 

Preparing like a pro isn’t about doing anything extreme, it’s about doing the small things consistently and intentionally. When you take care of your preparation in the days leading up, control what you can on race day, and rely on a routine you trust, you put yourself in the best position to execute all of the work you have already put in and race at your highest level when it matters the most.