Racing Brain

Why Training the Wrong Brain Holds Rowers Back.

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Why Training the Wrong Brain Holds Rowers Back

Rowers often train the wrong brain system – focusing on logic and control – when racing actually depends on fast, automatic responses. This page explains how to align training with the brain you race with.

Two Operating Systems

Neuroscience shows that you have two distinct brain systems:

  • System 1 - Racing Brain: Fast, automatic, emotional, unconscious
  • System 2 - Training Brain: Slow, deliberate, logical, conscious
Rowers train with System 2 but race with System 1 – creating a mismatch.
Learning the difference between the training versus racing brain helped me strategize and overcome the challenges of racing.
Cat, DI Rower

Training the Racing Brain

Awareness is the first step – but awareness alone doesn’t change performance. To race with confidence, rowers need to train the Racing Brain directly.

That means shaping predictions, managing stress, and using practical tools that prepare you for race‑day realities.
From Pressure to Prediction
  • Your Racing Brain runs on predictions.
  • Training means shaping those expectations and making commitments that match race conditions.
Tip: Anchor your commitments to controllable actions – like stroke rhythm or first 500m pacing – so your Racing Brain has a clear target.
Control Your Body, Calm Your Mind
  • Breathing, posture, and muscle tension are all influenced by the Racing Brain.
  • Training improves consistency and confidence.
Foundation First: Sleep, nutrition, hydration, and recovery are the base. Without them, Racing Brain tools won’t hold under pressure.

Tools That Work Under Activation

You can’t eliminate activation, and you can’t force calm on the starting line or during a 2k test. But you can train athletes to perform effectively within Racing Brain.

Ultra-Simple Cues
  • Single anchor words instead of multi‑step technique reminders.
  • Examples: Drive, Power, Push
Micro-Commitments
  • Simple directions instead of overwhelming race plans.
  • Example: Everything I have for the next 10 strokes
Pre-Commitment Deicisions
  • Pacing or tactical choices made before activation, removing complex decisions under stress.
  • Example: Drop split by 2 seconds in last 500 meters
Mindful Reframes
  • Interpreting stress as confidence and readiness
  • Examples: Nervous = Ready, Scared = Prepared, Activated = Alive
The biggest takeaway was learning to focus on just one or two things during a race, keep stress low, and prepare in the way that works best for me
Dameon, Highschool Rower

Practical Protocols

48 Hours Before
  • Quick plan review - seconds, not minutes
  • Rehearse chaos scenarios (bad start, rough middle, unexpected pain)
  • Reframe activation: “This feeling means I’m prepared”
Race/Test Day
  • Keep technical talk short - one cue only
  • Warm up at performance intensity
  • Anchor attention: next catch, next drive, next 10 strokes
During Race or Erg Test
  • Physical reset: Feel feet, feel hands, find the catch
  • Awareness reset: Notice the stress without reacting, then refocus
  • Commitment reset: “This stroke only” or “Stay with the rhythm”
After Performance
  • No detailed analysis for 24 hours
  • Highlight one thing that worked to build Racing Brain confidence
  • Separate performance from self-worth

The Mission

I help rowers train the Racing Brain so their training matches race‑day realities. When the right brain system is trained, performance becomes consistent, confident, and repeatable.

Ready to train your Racing Brain?
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