Whether a rowing race or any other race you find yourself in, the way to a great performance is through simplicity. Interestingly the opposite is often the default.

Rowing is complicated when you’re training at a low stroke rate, at low intensity, with no competition, full of energy, motivation and desire to improve. It becomes infinitely more complicated when racing, against tough competition, at high stroke rate, full of adrenaline, nerves, fear, pain and distraction.
​
So why is it that we so often suddenly try to take on more work, effort, pressure and stress in those moments that are already naturally heightened? Because we care? Because it’s expected? Because it’s the right thing to do?

Or perhaps we just don’t know what to do.
​
I found myself in Amsterdam at the Under 23 World Championships many years ago racing in a double scull. Colin and I were fast with high hopes of a medal. By the time the Final came round it was clear we were on for Gold, with Italy our closest competition. We had a flying start. Within 500m it was us and Italy open water ahead of the rest of the world. We were going to get a medal.
​
Except, I was not in control.
​
I was on stress autopilot. Pushing too hard. Pushing the stroke rate too high. Distracted by Italy. I was concerned about how far we had left to go, worried that someone would come back to catch us (despite being boat lengths ahead!). Desperate to be rowing perfectly, constantly searching for more power. There was not one moment of comfort or relaxation. Pure stress. Pure fear.
​
I blacked out with 450 meters to go.
​
I don’t know how Colin got us across the line, but he did. The rest of the world caught us. It was a mess.
​
I’d complicated something that should have been kept so simple. I’d done everything I shouldn’t have done. Race situations are complicated enough. Our focus should be on ways to simplify that situation and nothing more.
​
If I could re-live that race I’d approach everything in a very different way:
​
​1. Preparation for the race would solely focus on confidence and perspective. We went into that race as the fastest crew on paper. We were good enough, only something bad should stop us getting a medal, It did.

Fill your soul with the confidence you deserve.

2. The first stroke is the only stroke that matters. After that, trust everything else will happen. Get that first stroke right. To be honest, we didn’t get the first stroke wrong, I remember it, the trouble was, I didn’t allow myself to let everything happen after that.

Focus on the first stroke then let go.
​
​3. Training gives you everything you need. If you train well, you have everything you need to race well.

Trust in your training.
​
​4. Don’t take it all on yourself. We need other people. In my situation I only needed to do 50% of the work in the boat, yet I was constantly trying to do more. I wanted Colin to feel I was working. I wanted him to think I was working hard, which led to overwork and disaster.

Share the work, understand it’s ok to share it. You can’t do it alone.

5. ‘Eyes in the boat’. This was something I knew, but didn’t do. I couldn’t keep myself from being distracted by the opposition. Whether it was the Italians who were a real threat or the other nations who we were well ahead of, I didn’t allow separation from them. I let them control me and prevented myself from controlling what I was doing.

You have absolute control over what you do, so focus on what you’re doing, not anyone else!
​
Complicated things need to be simplified for us to get the best out of ourselves.

We can build on simple, we can’t build on complicated.