Winter mornings can make even the most dedicated athletes want to hit the snooze button. What gets you out of bed when it ' s cold, dark and you ' re heading to training?
I genuinely love rowing so I am usually just excited to head to the dam and climb into my boat! It does help that I have an awesome team to join at training. I also have very clear goals that I want to achieve in my rowing, long- and short-term, so reminding myself of that end goal and why I’ m heading to training is a huge motivator.
Does winter require a different kind of mental toughness compared to the warmer months?
We generally actually have manageable winter weather here in Pretoria( where we train) which helps a lot. We are lucky with our winter weather in South Africa in comparison to our northern hemisphere competitors. It is a nice motivator to know that we can row during our winters and our competition can’ t! I think discipline and consistency goes a long way, especially with your routine, and I find that relying on the process and routine can help on those tougher days.
What advice would you give recreational athletes and gym-goers who struggle to stay active in winter?
Firstly, train with a buddy! Knowing that I’ m meeting my teammates at the dam makes a huge difference. It will keep you accountable and also it’ s way more fun with friends. Secondly, it helps if you’ re actually excited about the activity that you’ re going to do so I suggest finding something that you’ ll actually enjoy and look forward to. And lastly, dress appropriately for the activity to make sure you are warm and comfortable.
Winter can be a tricky time for South Africa’ s athletes to keep up their regular training routines. Some of those up earliest every morning are the country’ s rowers. We caught up with Olympian Paige Badenhorst – who rowed with the victorious Cambridge crew in the 2022 Boat Race – to find out how she deals with staying motivated in the chillier months of the year …
Nutrition often plays a big role in maintaining energy levels. Are there any winter staples that help fuel your training?
I’ ve really been enjoying warm oats this winter for my pre-session breakfast( for context I was doing overnight oats in the summer). It’ s a great way to get warm and fuelled in the morning. The occasional hot chocolate is my standard winter treat.
When results or progress aren ' t immediately visible, how do you stay patient and trust the process?
I am a huge believer in sticking to and trusting the process. I aim to have a growth mindset that emphasises learning. This means that when I face challenges or when results aren’ t immediately visible, I remind myself that everything is an opportunity to learn something that might benefit me in the future.
What does the competition schedule look like from here, and which events are you most excited about?
We are heading to Switzerland for World Rowing Cup III from 26-28 June and then to Henley Royal Regatta in the UK directly afterwards from 2-5 July. We will then end the season off at the World Rowing Championships in Amsterdam at the end of August. I am looking forward to all of these events as each one offers an opportunity to test myself against the rest of the world. It will be my first time in Amsterdam so I’ m really looking forward to that trip.
Recovery can be tougher when it ' s cold. What are your go-to recovery habits to make sure you ' re ready for the next session?
Pre-session mobility and activation is a non-negotiable for me, especially in winter. Intra and post-session fueling is also crucial for my recovery as I’ m doing multiple sessions a day.
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