We all know the idea of training zones — many athletes follow heart rate zones religiously, keeping track of Zone 1 through Zone 5 (or more, depending on what methodology you follow) to ensure they’re working at the right intensity. Yet in rowing, you’ll often hear the terms UT1 and Read more
Episode 3: Fueling for Endurance — Diet & Hydration Before HotY The Head of the Yarra is a long, demanding race — and how you fuel your body can make all the difference. In this episode, Jen, from Toowong Rowing Club , and I explore what to eat and drink Read more
Episode 1: Training for the Challenge — Building Your Crew for HotY The Head of the Yarra isn’t just another regatta — it’s 8 kilometres of rhythm, teamwork, and endurance. In this episode, we break down how to prepare your crew for the challenge of Australia’s biggest head race. Join Read more
For as long as rowing machines have been part of the sport, split times have been the currency of comparison. Whether it’s the average pace per 500 metres over a 1km trial or the dreaded 2k test, split times are familiar, easy to understand, and have long been the standard Read more
Let me start by saying this clearly: this article, like many I write, will probably stir some emotions. It might surprise, challenge, or even lightly upset some readers, but it’s an important conversation we need to have. And before we go any further, let me be absolutely clear: there is Read more
The Rate Conversation We Can’t Avoid Before diving into this discussion, let me clarify my stance. I typically avoid discussing stroke rates—in well-trained crews, the optimal race rate should emerge organically. Yet the conversation persists because higher rates intimidate athletes. The physical demand increases exponentially as the rate climbs. We Read more
Leveling the Playing Field for All Athletes After years of coaching, I’ve seen countless athletes struggle with their erg scores, feeling they don’t measure up to their potential. This is especially true for smaller rowers who find themselves comparing their results to the 120kg powerhouses sitting in the middle of Read more
This 5-week ergo training program is designed for all rowers to complement your on-water rowing sessions by improving endurance, power, and technique. With only two short structured sessions per week (Mondays and Wednesdays), this plan balances intensity and recovery to help you build strength and efficiency without overtraining. Each session Read more
After months of intense training and competition, many athletes hit a wall. The combination of physical exhaustion and mental fatigue can take a serious toll, affecting performance, motivation, and overall well-being. Understanding how to recognise, manage, and prevent this burnout is key to maintaining long-term success and enjoyment in any Read more
In todays “casual convo” I was lucky enough to be joined by Chris Brown, President of Hawthorn Rowing Club; a huge thanks to Chris as he not only has a newborn at home but he is also managing the enormous role as President at Hawthorn Rowing Club (time is limited….), Read more