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If they are on widowhood and they are on form, they feel like they are blown up, like they are full of air, but are not too heavy. If you are observant with your birds you can normally see a difference in their actions. One thing I used to look for was a bird that couldnt sit still, and a bird that would chase anything in the air when exercising, but have found that, that is OK for inland racing but if they are doing that B4 a channel race, they tend to go down, as they wear themselves out.
i once had a good widowhood cock and when he was coming in form he used to start trying to build a nest,but as sbelbin says they blow up and feel light and will always be striking off.When you let your cocks out and they a flying together watch out for those spliting off and racing off by themselves and returning high up those are your pool birds.If your birds are exercising well form will come .
the birds will tell you by their actions when they are super fit, its not really hard to see, if you really know your own birds well ,,,its a pleasure to watch.