Rowing Red Head, a roaring success on the world stage.

Emma Dyke is Timaru's very own New Zealand rower. She is currently a part of the New Zealand's women's eight that are competing in the 2018 world rowing championship. She is also the youngest member of the crew which won bronze at the 2016 World rowing and had a number of other successes throughout the 2016 season. The crew is also coach by South Canterbury's very own Dan Kelly who has coached Roncalli, Timaru Boy's and Girl's high school rowers.

Emma Dyke started her rowing career at Craighead Diocesan in 2010 and had heaps of success at a school level. Winning a number of national titles throughout her time at school. She then went on to become a part of the New Zealand junior four in 2013 and then the under-23 four in 2014 and by 2015 she was selected to compete in the elite team.

We were lucky enough to have Emma talk to us about her race day plan and what she does to make sure she is always performing at her best.

Race Day Plan -

-I always eat a good breakfast, usually just over a half cup of oats soaked overnight in almond milk (I’m dairy free) with a couple of teaspoons of raspberry jam and a tablespoon of Pics Peanut butter. Sometimes to mix it up I have 3 slices of toast with butter, honey, sliced banana, cinnamon and Himalayan salt. I eat my breakfast 3hrs before the start time of our race, this is because it gives time for the food to absorb and digest. And then I’d have a small top up, maybe a banana, 1hr before the start time of a race.

- I arrive at Rowing New Zealand 1.5hrs before the start time of the race, as I like to just get down and get into the zone.

- We do a crew dynamic warm-up 20mins before we get on the rowing machines. The dynamic warm-up involves around 12 moving stretches that target and stretch areas of the body where rowers mostly get tight, sore or injured. Injury prevention is such a huge part of our sport as we are doing the same movement over and over again, and after a while, certain muscles get tight and sometimes create an injury.

- 50mins before the start time of the race we all get on the rowing machine and do a warm up on that. It’s a 16min warm up.

- After the erg (what rowers call a rowing machine; a shortened version) warm-up is complete we get straight on the water (25-30mins before the start time) and we do a some on water pieces and then meet at the start line 8-10mins before the start to do anything we need to individually do to get ready to race.

- Usually, within 5mins after the race, I take a gel, just to get some sugar and carbs on board.

- We then get off the water and go straight up to the ergs to do a 20min solid warm down to flush out the lactic acid, that build up in our legs during the race. I also start drinking my protein shake at this point, which is important for muscle recovery. Warming down is so important especially if you have another race in a few days time.

- I then go home and have a good lunch. I also try stay hydrated which always helps performance.

We were also lucky enough to get some advice on how to make sure you are always performing at your best.

-In my opinion, how you go in racing depends on how hard and how smart you train. Fuelling and recovering from training is so critical. Making sure you are eating enough of the right foods so your body can cope with the hard training weeks and then be making sure you eat good recovery food after to help your body recover and muscles rebuild and grow is essential.

- I think psychology also plays a huge part in my day to day life in this environment, I use psychologists to talk about my nutrition, as I battle to keep weight on. I also use psychologists to help talk through ideas and ways to help cope with nerves before rowing events.

Thank you so much for talking to us Emma and we can't wait to see how you go in this year's international season.