Image credit: Benedict Tufnell , Izzy Cooper & AMO
Let me reintroduce myself. I’m Eve, an Olympic, World and European medallist for GB Rowing, and this article marks the start of a six part series I’ll be running throughout the 2026 season. Somehow, this is my tenth year of rowing, and although I’m still learning new things all the time, 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 difference to me, from training and fueling 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. So I thought it would be fitting to start this series with a topic that can make or break a winter block: fueling.
You might be thinking, alright, training, fueling, I’ve heard it all before, and hopefully you have! But I think many of us underestimate just how much, and more importantly when, we need to eat to get the most out of our training.
I’m slightly embarrassed to admit it took me the best part of eight (!!) years to truly understand and execute proper fueling during sessions. While it only takes a quick Google search to find detailed charts on carb consumption and endurance fueling, it can all feel a bit overcomplicated. Now I would like to preface this by saying that I am not a nutritionist, but I have learnt a thing or two over the years, and in my opinion, the basics matter most, so that’s where I’m going to start.
To keep things simple, I’ve narrowed it down to my two non-negotiable top-tips for fueling around training.
1. Snack During Sessions
In the early stages of my career and throughout all of my uni days, 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. Eventually, I upgraded to two bottles and then to two bottles of water with electrolytes or squash, which was progress, but still not enough.
Hydration is essential, of course, but anything around or over 60 minutes of continuous exercise should also include a snack. I’m not saying you need to bring a full picnic into the boat, but a banana, an easy-to-eat granola bar, or even a gel can go a long way. I like to think of it as the 60–30 rule: if you’re rowing for 60 minutes or more, snack every 30.
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 — And Fast
Once I had nailed fueling 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. Because honestly, who wants to rush after a hard session, especially when you don’t have to?
It took me a long time to join the dots and realise that my laissez-faire approach to getting a meal in was negatively affecting my long-term energy availability and overall recovery.
So whether you’re heading straight to school, uni, work, or just waiting for your next session, the principle is the same: get a proper meal in within 30 minutes of finishing your session. For me, this did unfortunately mean sacrificing some precious post-session towel time, but making it a priority has had a massive impact on my recovery, and in turn, on how much I get out of my next session.
Keep it Simple
These two tips are basic, but that’s kind of the point. Positive change doesn’t always have to be complicated to be effective or essential. In fact, most of my career has been built on committing to small changes over long periods of time. Consistently fueling during and after training has been one of the biggest shifts in how I recover, perform, and manage my weekly training load.
So, as the season starts to grind and the mornings get colder, maybe start here: eat well, eat often, and don’t underestimate the power of small things done right.
