The Jasper Solo, aka Daragh MacLoughlin, executed a very successful campaign in the solo World's Toughest Row category. Below are some thoughts thats might be beneficial to you if you're thinking of racing in the WTR in future. This is another opportunity to congratulate Daragh once again! Well done Daragh on a huge achievement from start (T-2years) to finish! This is a coach's perspective on the World's Toughest Row 2025.
Preparation is Everything
Whether your goal is to race the WTR or just row as a lifetime achievement, preparation is so important. Looking back on Daragh's journey his prep was meticulous and driven. He had a very step-wise approach to accomplish what he needed to. Where his own expertise was limited, he called upon the likes of me, and Neil Bergenroth, to fill the gaps. When he wasn't sure of something he researched online and set out to learn more.
It was not Daragh's intent for his own preparation to be the reason he did not succeed. This is why his preparation was everything. Preparation happens every day, not at the weekends or once a month when you've block booked to get things done. Small tasks add up to large accomplishments.
Time Moves Fast
It is difficult to describe how fast the time flies when the preparation is spread across 2 years. You might be seduced into thinking you have loads of time but it really does whizz by. From a programming point of view the majority of a coach's work needs to get done in year one. Year two is a busy year with boat setup, time on the water, and maintaining the body for the race. My original outlook had planned to work on Daragh's strength gains right up to November 25. In some cases this might be possible but given Daraghs' 18 hour training weeks, staying injury free was top priority. Daragh had reached his endurance goals by September, but maintaining strength was the focus rather than gaining strength .
Set Targets and Goals
Goal setting (S.M.A.R.T.) was a key part of the work Daragh put in. Likely quite obvious now, he wanted to win. In summary, other goals included:
- Rowing a marathon at 200W
- Squating 1.5x his body weight (1RM)
- Deadlifting 2.0x his body weight (1RM)
- Rowing two marathons in one day at 200W
When I first began working with Daragh, we were doing lactate testing in the lab. We used the AIS 7x4min protocol with one minute rest intervals. This test is typically used for river rowers competing in 2k Olympic style rowing and is a very reliable protocol. The testing and reports helped Daragh figure out his training zones accurately and showed improvement with every retest. However, given the nature of the WTR we (Neil, Daragh and I) knew we would outgrow this test. Overtime 200W came easier on the erg at lower heart rate. This meant it was time to set sights on the marathon at 200W instead. The marathons became our test protocol before long. This test was even more relevant because of:
- Added level of difficulty in test duration
- Mental and physical levels of discomfort
- Fueling strategies and hydration throughout
For perspective, most Olympic rowers are training between 200 and 300km per week. Daragh was clocking similar distance which can be viewed in this post. At the same time Daragh was lifting three times a week with a strength focus. Consider a rowers strength before and after the race. After the race there is an average muscle loss of 8kg, and also strength. I wanted Daragh in a position of high force capacity late in the race. This would enable him to pass out others who have lost their strength. Daragh left La Gomera being able to back squat 122.5kg (1RM). We know his strength is reduced at the finish line due to his 9kg muscle loss. Starting with high force capacity served him well as the race progressed. Achieving small milestones, and hitting large targets, added up month to month. It kept momentum and progress in Daragh's favour.
Targetted workloads were the key to advancing my race endurance.
Daragh MacLoughlin
Recovery is Key
The older you get, the slower you recover. While training it didnt take long to realise that lifting 3 times a week was not possible. This was due to the recovery rate of a 42 year old - compared to a 21 year old competitive rower. Instead of 3x5's at 85% of 1RM, we adjusted down to 2 sets for the same rep and load prescritpion. This dramatically improved Daragh's capacity to train consistently each week. It also kept him in touch with his lifting targets. Using velocity based training, we were very accurate with our lifting. We also had visibility on or workrate drop off as a signal of fatigue. This hepled us regulate the load based on how Daragh's body was responding to training.
Recovery took a another hit when Daragh decided to use an altitude simulator. Sleep was so important for Daraghs recovery. While I agreed in theory, I was always cautious of the reduced effect of sleep on recovery. His body was effectively working out while sleeping compared to sea level sleep. To his credit, Daragh managed this well with his altitude team. Subsequently heart rate variability (HRV) became extremely helpful. HRV informed the training load week to week, and day to day while training or sleeping high. Daragh was so consistent that the data behind his training became more and more reliable.
Daragh used other tools for recovery like sauna, cold plunge, stretching, and of course in-person deep tissue massage with Breda. There was also a huge daily carbohydrate intake!
Following the data generated by Luke's processes unlocked another level of performance in my training, which ultimately led to a first position in the solo class.
Daragh MacLoughlin
Need a Coach?
Do you need a coach for your WTR adventure? Are my methods well suited to your training style and ambition? If so get in touch with me for a no obligation free consultation call. My process is data driven with key insights into how your body is responding to training. This in turn promotes training longevity without interuption. See you in La Gomera in 2026!