Let me reintroduce myself. I’m Eve, an Olympic, World and European medallist for GB Rowing, and this article is the first instalment of a six-part series that I’ll be writing throughout the 2026 season. Somehow, this is my tenth year of rowing, and although I’m still learning new things, there are a few lessons I’ve picked up along the way. Over the next few months, I’ll be sharing some of the practical insights and small habits that have made the biggest contributors to my performances on the water, from training and fuelling, to racing and recovery.
It’s currently November, and the reality of winter training is starting to set in. The weather is getting colder, the days are getting shorter, and the sessions are (generally) getting longer. It’s for that reason that this series begins with the foundation of the winter block: fuelling. Many of us underestimate just how much we need to eat, and more importantly when, if we’re going to get the most out of our training. I’m slightly embarrassed to admit that it took me eight years (!!) to truly understand this. Whilst this could have been rectified by a quick google search, it can sometimes feel a little bit complicated. In my opinion, the basics matter most, and that’s where I’m going to start.
To keep things simple, here are my two non-negotiable tips for fuelling around training:
- Snack During Sessions
When I started rowing, and even in my early career, I used to go out for long rows with nothing but a bottle of water in the boat. Hopefully you’re reading this shaking your head – I certainly am. Over time this became two bottles of water, and then water with a squash or electrolyte solution. This was progress, but it still wasn’t enough. Hydration is essential, but when you’re exercising continuously ( >60 mins) you should also have a snack. I’m not saying you need to bring a full picnic into the boat; but something like a banana, gel, or granola bar would help. I like to think of it as the 60–30 rule. If you’re rowing for 60 minutes or more, snack every 30 minutes. For reference, one of our standard sessions on the GB team is a 20k. During that, I’ll eat two bananas, or a banana and a bar, along with one or two bottles of water or squash. It may not sound like anything major, but this small commitment has made a huge difference to my energy and consistency during long sessions.
2. Eat a Proper Meal After Sessions
Once I had nailed fuelling during training, I thought I was sorted. I’d finish a session, maybe clean my boat, chat with the girls, have a leisurely shower, and then wander into breakfast. Honestly, who wants to rush after a hard session when you don’t have to?
It took me a long time to join the dots and realise that my laissez-faire approach to eating after my sessions was negatively affecting my recovery, and how much energy I had. So whether you’re heading to school, uni, work, or just waiting for your next session, the principle is the same: eat a proper meal in within 30 minutes of finishing your session. For me, this unfortunately meant sacrificing some precious post-session towel time, but making it a priority has had a massive impact on my recovery, and consistency between sessions.
Keep it Simple. These two tips are basic, but that’s kind of the point. Positive change doesn’t always have to be difficult. Some of the most effective changes that I’ve made throughout my career have been the result of little things, over longer periods of time. Fuelling is one example of this so, as the season starts up again and the mornings get colder, remember this. Eat well, eat often, and don’t underestimate the effect that small changes can have if you’re consistent with them.
