The Hidden Advantage: Mental Strength

Spring race season is beginning, and while you’re training your body for racing, you can gain a competitive advantage by training your mind. When you can control your mind, you can better control your body, and in a sport as physically and mentally demanding as rowing, that matters.

Racing hurts. It’s uncomfortable, stressful, and demanding. The athletes and crews who can stay composed, push through discomfort, and stay focused when it matters most are the ones who separate themselves from the pack.

One key to pushing yourself further is understanding that your perceived maximum effort is not the same as your actual maximum. Our brains are wired to protect us, they send signals to slow down long before we’ve truly reached our physical limit. Studies with endurance athletes have shown that even when athletes feel like they’ve completely “emptied the tank,” their muscles are still capable of producing more power. Mental training helps narrow that gap, bringing your perceived limits closer to your true potential.

Your self-talk plays a major role in that process. If your inner voice is negative, telling you you’re tired, slow, or not capable, you’re putting yourself at a disadvantage before you even take the next stroke. Talk to yourself the way you would talk to a teammate. You would never tell a teammate they’re too slow or can’t finish the piece, so don’t say it to yourself either.

That doesn’t mean you’ll never have negative thoughts. Everyone does, especially when you’re doing something as hard as a race or a max effort piece. Mental training simply gives you the tools to handle those thoughts when they show up. One of the most effective tools is using neutral or redirecting cues. Going into a race thinking “this will be so easy and fun” isn’t realistic, and when things get hard, that mindset can fall apart. On the other hand, going in expecting only pain and suffering can be just as limiting. Instead, aim for neutral: acknowledge that it will be hard, and remind yourself that you’ve chosen to do it.

Find a short phrase, cue, or focus point you can return to when things get tough. It could be something like “I can,” “back to work,” focusing on your rhythm, or simply feeling your connection through the footboards. What works may change over time, so don’t be afraid to experiment.

I like to think of my thoughts and actions as casting votes for the person I want to become. Every positive choice, every focused stroke, every time I respond constructively to a challenge, I’m casting a vote for that athlete. And every time I slip up, I’m simply casting a vote for the version of myself I’m working to grow from. You don’t have to be perfect to win an election, you just need the majority. Over time, those small choices add up.

If you’re looking to build your mental skills further, one of my favorite resources is The Inner Game of Tennis by Timothy Gallwey. While it’s written about tennis, its lessons apply directly to rowing and endurance sports. A few of my favorite lines from the book:

• “The opponent within one’s head is more formidable than the one on the other side of the net.” (or the other boat)
• “Peak performance is a function of a still mind.”
• “The secret to winning any game lies in not trying too hard.”

So how do you get better at mental training?

Practice it, just like you practice your stroke. Put yourself in challenging situations and notice how you respond. Reflect on your self-talk during hard pieces. Learn from teammates and competitors. Read, observe, and stay curious.

I also like to think of all the habits we build as “money in the bank.” Every workout, every good night of sleep, every solid meal, every stretch session, and every moment of mental focus is a deposit. On race day, you get to cash it all in.

Money in the bank = fitness + technique + sleep + nutrition + mobility + mental skills

Put in the deposits now, and trust that they’ll be there for you when it matters most.

Sue is not a psychologist or formally trained in mental skills, but is sharing insights from her experience as an elite rower.