From River to Regatta 

If there’s one piece of advice that shaped my coxing career, it’s this: treat every stroke, every piece and every training session as if it were race day. 

The best coxswains I’ve trained with and raced alongside all have one thing in common – they prepare so well that when race day arrives, it feels like just another session. Throughout my years in the coxing seat and a lot of trial, error and refinement, I’ve learnt that confidence isn’t something you magically find on the start line; it’s something you build before you get there. 

So, in this month’s article, we’re sharing key strategies that can help you to maximise your training sessions and lead your crew into regatta season with confidence. 

Building Habits in Training 

Practise your pre-race routine in training 

Race day can be busy, but a solid pre-race routine will help you to stay composed and in control. 

From practicing off-water boat checks to executing a seamless race warm up– take every opportunity to practice your routine so that when race day comes, it’s second nature.

I found this especially useful for managing my time effectively – having a clear structure to follow kept me focussed – even in the chaos of marshalling. When you and the crew know exactly what to do, you’ll stay calm, adaptable and ready for anything. 

Understand your crew

Every rower processes race day emotions differently. One of your key responsibilities as a coxswain is to unify and manage your crew in these high-pressure moments. 

Training pieces are the perfect time to observe how each athlete responds to stress and adrenaline. Understanding their tendencies allows you to tailor your approach on race day, keeping your athletes locked in and performing at their best. 

Visualise Key Moments and “What if?” scenarios 

Race visualisation is one of my go-to tools, not just to keep athletes engaged during training, but to ensure we all feel prepared for any scenario on race day.

This technique isn’t about picturing the perfect performance, it’s about mentally rehearsing possible scenarios, so that you can respond instinctively if the unexpected happens. 

Running through potential challenges or ‘what if’ scenarios can give you all an opportunity to react in a calm environment – What if there’s a headwind? What if there’s an unexpected steering adjustment? What if you’re not where you’re expecting to be in the field?

For example, imagine you’re down at the 1000m marker. In your visualisation, you shift your strategy, use your voice to dictate a strong rhythm and give clear methodical calls to move through the crews ahead.  

This is also a chance to experiment with your calls. Try different tones to build momentum or maintain composure depending on the scenario. Test which technical calls will be most effective under pressure. A crew that’s familiar with your ‘go to’ calls, will respond instinctively under pressure. Visualisation also helps your crew understand what you’ll ask of them when it counts. 

That said, you don’t need to script every single moment of the race. The goal isn’t to sound rehearsed, it’s to feel prepared. By putting the work in during training, you free yourself up to be present, adaptable and confident – ready to lead your crew with an authentic voice from start to finish. 

Study the course 

Every course has its unique characteristics, knowing them inside out will give you a competitive edge. 

Whether it’s the wind conditions at Dorney lake or Holme Pierrepont or the subtle changes in stream coupled with the booms on the Henley stretch –familiarising yourself with the details will help you to stay calm on race day. 

Speaking to coxswains that have raced there before, watching previous races, attending course walks and utilising our online webinars can help you to build a ‘road map’ for your race… keep an eye on our WOX socials! 

Taking the time to study the course beforehand and even practicing using these ‘landmarks’ during training pieces will help you to be in control on race day. 

Race Day Execution 

Pre-race nerves aren’t something to fear, they’re a sign that you care. The preparation you’ve put in during training will allow you to channel those nerves into controlled energy that will fuel both you and your crew as you transition from river to regatta.  

While coxing is about using your authentic voice, treating every piece like a race will ensure your calls are natural, clear and purposeful. By mirroring race-day intensity, studying the course and understanding your crew, you’ll set yourself – and your crew- up for success. 

So next time you push off for a training piece, ask yourself – Am I treating this like a race? 

Wishing you all the best for regatta season! 

Stay tuned to our WOX socials – (@thewinningcox – Instagram) for upcoming webinars and events designed to help you prepare for BUCS regatta, National Schools Regatta and Henley – plus our Henley course walk is back this summer!  

WOX mentors will also be at events – we’re excited to support you and can’t wait to see you put your training into action.  

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