The crew coach will advise a plan for the day at the regatta, but there are some things to consider ensuring you are well-prepared.
Sunscreen
Mandatory, no matter how cloudy or cool the day may seem.
Food and Water
Ensure you are carrying at least 2 litres of water with you. Hydration is extremely important, and when the weather is hot, you may require twice this amount of fluid to ensure you avoid dehydration and performance degradation.
It is also important to fuel up for the race, with drinks or snacks that are low in fat, but with ready energy sources. Good suggestions include: sports drinks, bananas, banana-honey sandwiches, low-fat muesli bars or fruit bars, low-fat muffins. Lollies will give you a quick fix, but an equally quick fail if the energy is consumed, so try to choose a snack with a more complex carbohydrate in it.
Bow Numbers
Every boat competing in a race carries a bow number inserted in the bow, adjacent to the bow ball. The bow number can normally be collected within 45 minutes of the start of the event, and should be returned immediately after the race is over. Typically the bow number attracts a $10 fully refundable deposit.
On the Water
You should aim to be on the water with enough time to warm up, row up to the start area, and be ready for marshalling to the start 5 minutes before the race. You normally need to allow around 25 minutes, depending on the course and the weather conditions.
At the Start Area
You need to be in the start area at least 5 minutes before the start of your race. When the Marshallcalls you to the start line, you should listen very carefully to the official instructions and only do as the officials say. It is the job of the bow seat and 2 seat rowers to 'tap the boat' along to line up at the start or to manoeuvre the boat into position.
At the Finish Area
After your race, have a quick mouthful of fluid and return to the MRC trailer as efficiently as possible, for a post-mortem with your coach.
Make sure you return your bow number.
Happy racing!