Eventing “done right” is one of the most rewarding experiences in sport, but anyone who competes regularly will know there are days when it feels like a struggle. While technical skill, preparation, and a well-trained horse are essential, your own well-being plays an equally important role in performance. Being in the right frame of mind helps you stay focused, respond effectively, and enjoy the partnership with your horse.
Rider well-being starts with self-care, which is not a luxury – it’s a necessity. Physical energy underpins everything else, so before tackling the mental and emotional aspects of performance, make sure your body is ready to work.
Fuel, fitness and sleep
Nutrition and hydration
Eating well and staying hydrated directly affects energy, focus, and decision-making. The night before an event, aim for a balanced meal: lean protein, slow-release carbohydrates, and plenty of vegetables. On competition day, breakfast is essential, even if it’s something small like porridge, fruit, or a cereal bar. Snacks such as nuts, seeds, dried fruit, or dark chocolate can help maintain energy levels, especially on long days or when riding multiple horses.
Hydration is equally important. Dehydration causes fatigue and reduces focus long before you feel thirsty. Water is best, and adding a small pinch of salt or dilute squash can help maintain electrolyte balance. Aim to drink regularly throughout the day, and always take a bottle when walking courses. On hot days, increase intake further.
Fitness
Rider fitness is key for stamina, balance, and effective communication with your horse. Off-the-horse activities such as swimming, running, cycling, or gym work improve cardiovascular fitness and strength. Pilates or yoga can enhance core stability and suppleness, while mounted exercises like short stirrup work or resistance-band training support rider alignment, strength, and coordination.
Sleep
Sleep supports both physical and mental performance. In the lead-up to events, prioritise early nights, and if needed, fit in short naps during the day (20 minutes is ideal). Practising napping can help your body become accustomed to short rest periods, which is particularly useful on competition days.
Coping with pressure
Once physical energy is in place, focus on mental and emotional energy. Anxiety, nerves, and stress can affect performance, but simple strategies can help:
• Breathing techniques – slow, deep breaths (in for four, out for four) lower heart rate and reduce stress.
• Visualisation – rehearse key elements of your ride mentally to build confidence and familiarity.
• Positive distractions – step away from competition-related stress, technology, or scores to reset focus.
Mental energy is closely linked to physical energy – fatigue makes it harder to regulate emotions, so addressing both together is essential. Hormonal changes, including adolescence and menopause, can also affect energy levels and emotional resilience, so awareness and self-care are key.
Building resilience
Resilience – the ability to recover from challenges – is a skill that can be developed. Tips for improving resilience include:
• Learn from mistakes without self-criticism.
• Recognise your strengths and use them to your advantage.
• Celebrate small successes along the way.
• Anticipate challenges and plan “what if” scenarios.
• Care for your body – a healthy body supports a healthy mind.
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