keeping calm

[Tdh]

Ok,
This happens every time, I get to the start with my race plan set out, start the race, and the nerves get the better of me. It all goes out the window, my rating goes up too high, and it turns into a complete mess and I get nowhere near the speed I do in training.
Any tips on calming down, without loosing the adrenaline rush.

[hjs]

Ok,
This happens every time, I get to the start with my race plan set out, start the race, and the nerves get the better of me. It all goes out the window, my rating goes up too high, and it turns into a complete mess and I get nowhere near the speed I do in training.
Any tips on calming down, without loosing the adrenaline rush.

Practice in training, make a plan and follow that. You need to get used to being in control.

Also practice your race, with someon else with. Tell the plan and and make dure they coach you in a firm way.

[TheRocketeer]

Adrenaline isn't very helpful for long events, obviously, so I add "wait for the adrenaline rush" to my pre-race mental checklist. When the rush comes, I take a few extra-deep breaths to slow things down, then settle into an enthusiastic rhythm. The adrenaline still does its work, but I avoid overdoing it.

[jamesg]

I'm not sure we should give away all our race winning tricks, but OK. A long and hard warm-up (15-20 minutes) will take the rough edge off the adrenaline, and also help you to go faster. Warm means sweat, if you are in any doubt. Then use the warning signs; if at 3-400m you find yourself thinking wow this is easy, SLOW DOWN immediately. If you don't slow, you know you'll be thinking different at 12-1300 if not well before even that.

Two thousand metres is a very long way, far too long for ordinary rowers. It's an endurance event even for the best. Not for nothing do people who can do it quick get Gold medals. On my lake I need binoculars to see the far end of my 2k route, and can even see the earth's curvature.

As to strategy itself, pull the first 5-10 strokes as hard as possible at rating 35-40. Then drop to 28-32, make sure you are relaxed and using perfect technique; and cruise. Adjust these rates as to your size, age etc; a little higher if on slides. You'll row past all those who used your old strategy: hare and tortoise.

[Tdh]

Thanks guys,
speeds already increased a bit, and still going.
Still only 16, so I guess 28 is probably best rating wise, which isn't quite as high as my coach is trying to get me, but it definitely feels smoother and faster .
cheers