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Olympic Rowing Glory Restored

olympic rowing men's four
Photo by Julia Kowacic.

The U.S. men’s four led from the start and dictated the pace of the Olympic final, seizing control of an event Great Britain has owned since the days of Steve Redgrave. The U.S hadn’t won Olympic gold in the event since 1960, but on the warm waters of Varies-sur-Marne, Nick Mead, Justin Best, Michael Grady, and Liam Corrigan raced to victory, re-establishing American rowing glory at the Olympic Games. Corrigan, who stroked the four, credited the continuity of rowing together.

“The last five years since 2019 in different boats and pairs with each other, against each other—there’s so much trust that’s been developed in that amount of time you feel like one unit. It doesn’t feel like four people, it feels like one boat.”

“One unique thing about this lineup and this crew is we’ve been together for so long relative to other American crews in the past,” said bowman Nick Mead. “We’ve been rowing together now for about a year and training together for five or six years, so that’s a huge advantage for us.”

“One of the things with the men’s four, specifically, was getting out of their comfort zone,” said head men’s sweep coach Casey Galvanek, who selected both the four and the eight and was the boat coach for the four, working with them over the past two years.

“We put a lineup together and then I would ask them to make changes, and it was uncomfortable. They said, ‘It doesn’t feel good.’ I know it doesn’t feel good. We’ve got to give up the short-term feel for the long-term success, which they clearly understood. They decided they would do that, and that’s where I think part of the success came from.”

Contributing to that success were the clubs that supported and trained the athletes before they came together for the seven months leading up the Games.

“Three of us are fully from CRC [California Rowing Club], and they’ve been hugely supportive,” Corrigan said. “The clubs are a big part of it for one portion of the year.”

“NYAC has been hugely supportive of me,” echoed Mead. “Helping me both train in New York City, then also helping send me to the fall speed order and out to California to do some rows with them.

“One of the huge advantages of Josy’s program is that we’re all on the same training program throughout the country, so I might be in New York and they might be in Oakland, but on Tuesday morning we’re doing the same workout. So when we come together as a big team, it’s an easier confluence, having all done the same training.”

By nomination of the medal-winning athletes, the United States Olympic and Paralympic Committee (USOPC) awarded Galvanek, Kris Korzeniowski, Mike Teti, and Tim McLaren the Order of Ikkos in recognition of their instrumental support of the crew.

Two days after the four’s victory—the Olympic regatta spanned eight days, with four days of finals—the U.S men’s eight delivered a medal-winning performance, winning bronze and earning the first Olympic medal in the event for the U.S. since 2008 after three straight fourth-place Olympic finishes.

“It’s been a childhood dream of mine growing up, seeing Olympic paraphernalia from Seoul and Barcelona,” said two-seat Nick Rusher, whose parents both rowed in the Olympics. “Just seeing my parents in the stands, cheering me on, when I got my medal, it’s the proudest moment of my life.”

“We worked really hard looking at which athletes would be best in each boat,” said Galvanek. “The word prioritize gets thrown around a lot, but we were trying to prioritize the speed of each boat.”

Once Galvanek selected the crew (rather than the next eight fastest guys after the four) that would be the eight, Washington coach Michael Callahan coached the boat, which included four Washington athletes and still needed to qualify for the Games in May.

“There’s a couple of guiding principles about this campaign,” said Callahan, who noted that he’d never worked with such a detail-focused and determined crew, “and we’ve been talking a lot about what we’re going to do this whole week.”

“That crew came in with the highest of expectations, and a bronze medal is a great accomplishment,” said Galvanek. “It’s an Olympic medal; it’s pretty fantastic.”

The USOPC awarded Callahan the Order of Ikkos as well.

Defending Olympic champions in the eight, the Canadian women won silver, outlasting Great Britain in the race behind Romania, which won by open water. All eight Romanian women doubled up at the Paris Olympics, winning silver in the double and pair, and finishing fourth in the four.

Only three nations, excluding Romania, won more Olympic rowing medals than the Romanian women’s eight: The Netherlands (eight, including four gold), Great Britain (eight, including three gold), and New Zealand (four, one gold). Romania also won gold in the men’s double and silver in the lightweight women’s double for five medals total.

The gold medal of the men’s marked the first Olympic medal of any color for the U.S. since getting shut out in Tokyo and the first time a U.S. National Team senior crew has been first across the line since the 2019 World Rowing Championships.

Besides that gold and the bronze of the men’s eight, there was plenty of disappointment among the other 10 U.S. boats, especially for the women’s crews. The new pair of Jess Thoennes and Azja Czajkowski, formed for April’s Olympic trials, mounted a brave sprint to nip Lithuania by three one-hundredths of a second for fourth place—the best finish of the U.S. women, who qualified for every event for the fifth Olympics in a row.

“Coming from Tokyo, something that we really wanted to emphasize was the culture and how we lifted each other up,” said Thoeness. “Everybody has done a very nice job of contributing and adding to the positive energy.”

The U.S. women’s eight, selected with the four as a group of 12 by USRowing’s head women’s sweep coach Jesse Foglia, finished fifth, more than seven seconds behind Romania. The women’s eight was two-plus seconds out of the medals, a further step back from the Tokyo result. The four finished fifth, an improvement over Tokyo’s seventh place.

“Both Jesse Foglia and Josy [Verdonkschot] have been absolutely amazing in creating a structure,” said Regina Salmons, of the eight. “The team of girls—both the team that is here and the team that’s been training the last three years, all the women that we’re pulling for back at home—have been so positive, and the vibes have been really good.”

“We all learned a lot because for all of us it was our first Games,” said Emily Kallfelz, bow seat of the four that finished fifth in the A final. “It’s a different caliber out there. Coming off a world championship, you think you know, but it’s definitely a different ball game.”

Sophia Vitas and Kristi Wagner experienced how different the Olympics can be. After winning World Rowing Cup II in Lucerne in May, the U.S. double entered the Games as the top seed but struggled through their heat and semifinal.

“They didn’t go straight, so they just couldn’t deliver on the power they would be able to deliver normally,” said Verdonkschot after the semi. (Isabelle Jacobs coaches the double.) “It’s very unfortunate for them, because I think they’re much better than this.”

After their third-place finish in the B final for ninth place overall, Wagner said, “It’s frustrating when you have all the pieces, and they don’t come together, and there’s no explanation. But I don’t think we would do anything differently. We did everything we could have done. We didn’t give up. We raced till the last stroke.

“Sometimes it’s not a medal, it’s not a win.”

Olympic lightweight rowing came to an end at these Games, the only rowing events ever to feature an African gold medal (South Africa’s lightweight men’s four at London 2012) and the closest racing ever (less than a second from gold to fifth in the women’s lightweight double in Tokyo). But the International Olympic Committee wanted to eliminate weight-class events outside of combat sports, and World Rowing acquiesced, getting Beach Sprints into the Olympic program for LA28 as a consolation prize.

Ireland’s Fintan McCarthy and Paul O’Donovan put the men’s lightweight doubles in the history books with a commanding gold-medal performance, as did Great Britain’s Emily Craig and Imogen Grant. The Brit duo concluded an undefeated Olympiad after finishing half a second out of gold, but in fourth place, in Tokyo. Right behind them was the U.S. crew of Molly Reckford and Michelle Sechser, who were less than a tenth of second off the Brits at last year’s Varese stop of the World Rowing Cup. But at these Games, the U.S. crew finished sixth.

“We knew it was going to be hard,” said bow seat Reckford. “We gave it all in that first 1K to stay with the pack, but you pay for that. It meant we couldn’t get to that final gear. These women are fast.”

Canada’s lightweight double of Jill Moffatt and Jennifer Casson, the only other Canadian crew besides the women’s eight to qualify for the Olympics, finished second in the B final of the women’s lightweight double for eighth place overall.

In the men’s double, Ben Davison and Sorin Koszyk were in the thick of the race for medals in the A final, going as fast as eventual winner Romania across the 1,000-meter mark and staying in third through the middle of the race. But they had spent all that they had to stay in it and were passed by the Irish in the final 500 to finish fourth.

“We needed to put ourselves in a position to be in it in the sprint,” said Davison after the race. “We lost it in that last minute, unfortunately, but I have no regrets.”

“I’m gonna keep training” was Koszyk’s response to “What’s next?”

“I gotta take care of my back this next year and then keep training.”

Kara Kohler, a collegiate rowing walk-on at Cal, continued her long Olympic career—she won a bronze in the quad at London 2012—with an appearance in the A final in her third Games, where she finished fifth.

Five-time Olympian Emma Twigg, 37, continued to be the only woman who can push her friend, Karolien Florijn, the 25-year old Dutch phenom who won gold.

Twigg was “super proud that I could go out there and execute when it counted, to have the race of my life. And being there with Karolien, who I’ve been chasing for the last three years, was equally special, and sharing it with her as well was pretty cool. We’ve formed an awesome friendship over the last three years.”

Lithuania’s Viktorija Senkute, who rowed at the University of Central Florida and has epilepsy, outsprinted Australia’s Tara Rigney for the bronze.

“It’s not a limitation at all,” said Senkute, after winning Lithuania’s first medal of the Games. “People who have epilepsy are normal, regular people and they win Olympic medals.”

U.S. men’s single sculler Jacob Plihal (13th), the men’s pair of Dartmouth’s Billy Bender and Oliver Bubb (10th), and the women’s quad of Grace Joyce, Emily Delleman, Teal Cohen, and Lauren O’Connor (ninth) all turned in performances that constituted a U.S improvement over Tokyo.

They also raced in events with historic performances for the winners: Oli Zeidler set a new Olympic best time in a semifinal of the men’s single before winning the gold. Croatia’s Sinkovic brothers stormed from midfield to win the pair gold—their third—on the last stroke, as did Great Britain’s quad.

As first-time Olympians, the U.S. rowers are like law-school students going up against Supreme Court justices. The old U.S. rowing approach to elite rowing, in which top collegiate rowers treat it like grad school—two or three years of training and competing after graduating before getting on with their lives—doesn’t work in the 21st century against top Olympic rowers.

“They train professionally every day since the first day they enter the training center,” said Verdonkschot of the European competition. “And they do study, but they do not have jobs to earn their living.

“It’s also the conscious decision of an athlete to put their life on hold for four to eight or 12 years. That’s a culture people have to understand and accept. If you want results, you have to invest more.”

The U.S. qualified 12 crews for the 14 Olympic events, tied with Romania for the most of any nation, and eight U.S. boats advanced to grand finals, proving the U.S. has the athletes who did the training to compete at the Olympics. But they weren’t prepared properly to perform at the highest level of the sport against the best in the world.

“We’ve made a lot of progress,” said Verdonkschot, who began coaching for USRowing in 2022 after the national governing body wasted more than a year squabbling before preparing for Paris. “Looking at how far we got, I’m proud of the job I did.

“We are very close but we need to make the final step, not just to train in the events and be competitive in the events but also to medal in the events.”

That will require making some changes, including following “what the rest are doing.”

“They come back in October and they continue,” said Verdonkschot. “In that respect we need to find clever solutions.”

U.S. rowers have shown that they have the fitness and skill to compete on the Olympic level. But to win medals at LA28, they’ll need to continue developing and gaining international racing experience. More than a World Cup here and a Henley trip there, this year’s Olympians—plus those who weren’t on this squad—need dozens of repetitions of lining up and racing against the world’s best.

With World Rowing showing no signs of expanding elite rowing events beyond Europe, that means joining the Kiwis and Aussies and racing in Europe every spring and summer for the next four years. USRowing has generated the revenue to afford that, but the current board and staff leadership have yet to make it happen.

Preparing for LA28 the same way USRowing prepared for Paris will produce the same result: two medals. That is certainly better than none but too few for a nation with the resources and tradition of rowing excellence like the United States.   

Bill Manning Named Head Women’s Rowing Coach at Penn

bill manning penn rowing
Story and photo courtesy of Penn Athletics.

Bill Manning, who has more than 25 years of success as a rowing coach, both in the Ivy League and internationally, has been named the head women’s rowing coach at Penn. Manning is currently a high performance coach at Penn AC on Boathouse Row and a national team coach with US Rowing who previously spent 23 years as a coach at both Princeton and Harvard.

“We are thrilled to welcome Bill to Penn as our head women’s rowing coach,” Alanna W. Shanahan, the T. Gibbs Kane, Jr. W’69 Director of Athletics and Recreation said. “Bill is widely respected in the sport and known as a strong technical coach. His success both in the Ivy League and internationally with US Rowing has been consistent for more than two decades. The foundation for Penn women’s rowing with recent national success and a renovated boathouse is strong, and we can’t wait for Bill to get started and take us to even greater heights.”

“As a neighbor these past three years I have admired the attitude, improvement, and success of the Penn rowing programs,” Manning said. “I am excited to help the women’s program further build upon what they have already achieved and to do so in cooperation with the other Penn coaches and athletes within the boathouse. I am thankful for this opportunity to work with such exceptional young people and forever grateful to Harry Parker, Kris Korzeniowski, Lori Dauphiny and others for all they have contributed to my growth as a person and coach.”

Manning’s national and international coaching success dates to 1996 with US Rowing as a head and assistant coach. He served as an assistant coach with the men’s pair, men’s double and men’s lightweight double at the 2004 Olympic Games in Athens.  He coached multiple medal winning boats at the 2015 and 2023 Pan American Games including in 2023 the Gold medal winning women’s pair and the silver medal winning women’s eight, women’s four, and women’s lightweight double.  He was also Team USA’s head coach at the 2018 Youth Olympic Games, in addition to coaching at five Senior World Championships (2003, 2014, 2015, 2022 and 2023).

Manning also organized, directed and coached U23 camps to compete at three World Championships (2006, 2007, 2019) and at the U19 selection camps and World Championships (1996-02, 2016-18) winning multiple medals with the U19 Women’s Team. Over the past three years at Penn AC, Manning coached 10 athletes at the World Championships and one on the U.S. Olympic Team.

Collegiately, Manning coached eight years at Princeton as an assistant coach with both the women’s rowing (2019-21) and men’s lightweight (2013-19) programs. In 2021, Princeton finished 12th at the NCAA Women’s Rowing Championships. With the men’s lightweight program, Manning helped the Tigers to consecutive silver medals at the IRA National Championships in 2018 and 2019, two Eastern Sprints titles in 2016 and 2018, and three straight medals at IRAs with the LM4- and LM4+, which included a national title in 2015.

He also coached at Harvard for 15 years, including his final two years in Cambridge as the associate head coach from 2011-13. Harvard won the Rowe Cup at Eastern Sprints in 2012 and 2013 and swept Yale, and the first varsity eight won the Eastern Sprints in 2013. The team medaled at IRAs both seasons and won the Prince Albert Cup (2011), Ladies’ Challenge Plate (2012) and Visitor’s Challenge Cup (2013) at the Henley Royal Regatta.

As Harvard’s freshman coach from 1998-2011, Manning led the Crimson to medals at Eastern Sprints in 12 of his 13 years including seven victories. Twice, Harvard won the Temple Challenge Cup at Henley. His first freshman boat did not lose a dual race in his final five seasons, defeating 35 consecutive opponents from 2007-11.  Harvard also won three silvers and three bronzes at IRAs from 2003-11.

His most recent collegiate coaching experience was at La Salle, where he served as the interim head coach for four months in 2021-22.

Manning received his Bachelor’s Degree from Holy Cross in 1987, where he rowed and served as team captain, and a Master of Education from Harvard in 1998. He earned a Level III Coaching Certification from US Rowing and is a frequent contributor to Rowing News.

Nick Mead Serves as U.S. Flag Bearer at Olympic Closing Ceremony

nick mead katie ledecky paris olympics closing ceremony
Photo courtesy of Team USA.

Nick Mead, Olympic gold medalist in the men’s four, served as the U.S. flag bearer for the Closing Ceremonies of the Paris Olympic Games alongside four-time Olympic swimmer Katie Ledecky. The pair was selected by a vote of fellow Team USA athletes lead by the Team USA Athletes’ Commission, which serves as the representative group and voice of Team USA Athletes.  This is the first time the U.S. has had two flag bearers for the Closing Ceremony.

Mead was a member of the U.S. men’s four that won gold in Paris, alongside teammates Justin Best, Michael Gracy and Liam Corrigan. The crew, which trained together for two years and finished second in last year’s world championships, brought home the U.S.’s first medal in the event since 1960.

“It is an incredible honor to be selected as the flag bearer, and to represent the United States and the sport of rowing, which has never had an American flag bearer in the history of the Olympics. To share this privilege with Katie makes it all the more special,” Nick Mead said. “My experience at the Paris Games has been the dream of a lifetime and I’m filled with immense pride, gratitude and joy. I also wish to thank the city of Paris, and the entire country of France, for hosting an incredible Games. I’ll cherish these memories forever.”

Katie Ledecky became the most decorated U.S. women’s Olympian of all time in Paris, adding four medals to her total of 14. She won her ninth gold in Paris, tying her for the most gold medals won by a woman from any country. Ledecky won her first Olympic Games in 2012 when she was only 15 years old and

USOPC CEO Sarah Hirshland said, “The Paris 2024 Games have been nothing short of extraordinary, showcasing stunning performances and creating historic moments. Katie and Nick have significantly contributed to the joyous and celebratory atmosphere.”

The Proper Mindset

Henley regatta rowing
Photo by Lisa Worthy.

Mindset is key to coping with pressure and handling what the racecourse throws at you. Whether your goal is to win a rowing championship or to row your first trial, positive daily practices keep your bow ball moving toward the finish line.

Shun negative thinking. When your inner lizard asks, “Why am I not doing better?” hit stop; it’s just a thought. You have the power to silence thoughts. Row the stroke you are rowing.

Relax rigid goals. “I must row a 1:53 split” risks disappointment if you fall short. Fixating on one result may blind you to other opportunities. Have a process goal for your race so you can achieve a positive outcome. If your time or finish doesn’t work out, take satisfaction in something else, such as “I want to row a solid last 250 meters.”

Avoid doubt. Voicing insecure thoughts—“Can I do this?”—early relieves anxiety. Remind yourself of all the good practices you’ve done by reading your log book. The butterflies your feel in your gut are a sign you’re ready to go.

Undereating & Overtraining: A Dangerous Duo

rowing training erg bike
Photo by Lisa Worthy.

Most athletes want to perform at their best. They train hard and fuel and refuel in a manner that supports the physique that’s best for their sport. Despite their best efforts, they sometimes end up disappointed. So they begin to train harder and restrict food to get even leaner.

And that’s where problems often begin. Are they overtraining? Why aren’t they losing weight? Are they eating the wrong combinations of foods at the wrong times? Should they be eating more to support their training? Or eating less to drop a few pounds? How can they lose weight?

At the American College of Sports Medicine’s recent annual meeting, speakers addressed the questions frustrated athletes have about how much to train to achieve maximal performance, lose undesired body fat, and stay healthy.

Some interesting answers and food for thought:

Restricting food intake while training hard might lead to leanness and lightness, but that might not make you a better athlete.

The “lighter is better” mantra that curbs many athletes’ food intake can hurt performance by injuring muscles and tendons and causing crippling fatigue. When the calorie intake needed to support performance is higher than the diet provides, athletes can experience deleterious outcomes. Sometimes, food restriction is purposeful, and other times, athletes struggle to find time to eat enough food to match the demands of their training.

Exercising in energy deficit for prolonged periods often means the body gets deprived of important nutrients—adequate protein to heal niggling injuries, adequate vitamins and minerals to support health, and enough grains and other carbs to resupply depleted glycogen stores.

Trent Stellingwerff, an overtraining researcher at the Canadian Sport Institute Pacific, has found that up to 70 percent of athletes can be underfueled. Many of today’s athletes report undereating carbs (supposedly because they’re fattening). Instead, they focus on eating more than enough protein. Declared Stellingwerff: “Athletes need to rethink that strategy, because the immune system needs adequate carbs and calories to function.”

When food intake is low and exercise volume is high, underfueled athletes may not lose body fat as expected because the body compensates for the imbalance.

Eimear Dolan of the University of São Paulo presented two examples of how the body seeks to conserve energy:

1) Endurance athletes who train six hours a day tend to spend the remaining 18 hours resting, doing sedentary activities, and sleeping. They fidget less. This decreased activity helps the body cope with the high level of training.

2) Male and female athletes experience a drop in reproductive function. With too little energy available to fuel normal physiological functions, females stop having regular menstrual periods and male athletes experience reduced libido, sperm density, and morning erections.

An accumulation of stress related to training (and life) can result in Overtraining Syndrome and a long-term drop in performance.

Overtraining Syndrome can take months or even years to resolve, said Justin Carrard of the University of Basel. He wasn’t talking about what happens at training camps, where athletes overreach typically to improve performance. Instead, he addressed what happens when athletes push too hard for too long and performance drops.

If you feel tired for weeks in a row and experience a drop in performance, consider taking some rest days. Training needs to be balanced with recovery, which allows for improved performance. Get enough sleep, eat enough nourishing food, and spend time having some fun.

The zeal of some athletes outstrips their body’s ability to adapt to the workload.

Exercise physiologist David Nieman of Appalachian State University has studied the effect of exercise on the immune system and illness. His conclusion: The immune system is very responsive to physiological stress.

With moderate activity, the immune system works effectively. With high exercise loads, such as marathons, immune function can decline and then bounce back. But when athletes push too hard for too long, the immune system can break down, and Overtraining Syndrome sets in.

Because doing research that can harm an athlete is unethical, Nieman studies athletes who overtrain on their own. Many of these overtrained athletes report symptoms similar to chronic fatigue or Long Covid: lethargy, muscle/joint pain, easy fatigability, exercise intolerance, brain fog, unrefreshing sleep. Some of these athletes take two to three years to recover. Is this because their immune system got exhausted?

Many ultrarunners competing in the Western States 100-miler managed to stay healthy, Nieman reported, but some generated levels of erosive metabolites (cytokines) that were as high as those in patients dying from Covid. Some athletes have high creatine kinase levels (indicative of high muscle damage); others, not much. Each person’s immune system is unique, so athletes need to find the sweet spot that enhances rather than hurts performance.

To minimize the development of Overtraining Syndrome, the IOC is initiating a surveillance system with guidelines for coaches and athletes. The guidelines encourage sufficient recovery time, sleep, nutrition, and hydration, as well as psychological strategies to manage stress. Most important: Don’t train when you’re sick.

If you exceed what your body can tolerate, you’ll have to climb out of that hole by exercising minimally and keeping other stressors under control. Consuming adequate fuel every day is an investment guaranteed to yield long-term benefits in performance.

That is science about which there’s absolutely no doubt.  

Coach Development: Mentor Power

rowing coach mentor
Photo by Lisa Worthy.

Having good mentors—ones who are informed about the field and invested in your success—can make all the difference in how, and how fast, you grow as a coach and advance through the profession, not to mention how satisfied you are with what you’re doing.

People with mentors often experience faster career advancement than non-mentored peers, studies show. Having a good mentor can be the difference between landing that next hot assistant-coach job and staying stuck in a role you’ve outgrown. Mentored coaches tend to perform better because they receive honest, constructive feedback, learn best practices from those more experienced, and gain insights into overcoming challenges more effectively.

If you’re a lucky assistant coach, your head coach is already serving as mentor. Regardless, you must take matters into your own hands and seek several different kinds of mentors actively.

Wise leaders are coaches who have been there, done that; they have achieved things you hope to accomplish someday and are respected within the rowing or coaching community. They are experienced in the ever-evolving challenges coaches face and are willing to share what they know—what has worked and, just as important, what hasn’t. They also have a large network they’ll tap—other head coaches, administrators, board members—when the time comes for you to plot your next move.

Peer mentors are overlooked often but just as critical to your personal development. They understand what you’re going through because they’re sharing similar experiences. Peer mentors are a great resource for bouncing around ideas in a less intimidating setting and providing a knowledgeable outside perspective. In my years of coaching, I’ve learned and grown just as much from honest, open conversations with trusted peers—competitors, even—as I have from wise leaders.

Confidantes are not so much mentors as friends and sounding boards. These are the people you can turn to without fear of judgment to bat around outside-the-box ideas, vent about challenges, and confirm gut checks. Their steady presence and sympathetic ear will help you feel less alone.

Finally, don’t be afraid to mentor yourself. Listening to your inner mentor means trusting your intuition. Sometimes it’s hard to articulate what we’re feeling deep down inside—an uneasy feeling or jolt of energy. The advantage of mentoring yourself is direct access to your history, your goals, and the reality of your current experience. By listening astutely, you can discern what next move is best.

Meanwhile, seize every opportunity to connect with others in the rowing and coaching worlds. Introduce yourself in the boatyard. Participate in athletic-department meetings. Make an effort to stay in touch with those whom you may have met only briefly but want to get to know better.

To reap the benefits of your network, put yourself out there.

Train Like a Champion

London. United Kingdom. Leander Women's relay team/crew competing at the 2015 British Rowing Indoor Championships.[BRIC].

You’ve read our feature on “The Training Conundrum.” Now test yourself by giving these workouts from championship crews a try!

The Longhorn Night Stadium Run: When they needed to return to the fundamentals of good old-fashioned hard work, the soon-to-be NCAA champion Texas women turned to a classic workout–stadium steps. Not only is this a great workout but also a top-tier team-bonding and toughness-building exercise. Find your local stadium (it doesn’t need to hold over 100,000 spectators like UT’s DKR Texas Memorial Stadium). You can run the entire stadium or go for a set time. The key is to keep moving. For extra impact, turn on the lights and run this one at night.

The RowAmerica Rye Obstacle Course: A less common but equally memorable workout is the RowAmerica Rye obstacle course. Adapted from the coaches’ Serbian training, this is an ideal way to work on mobility and agility, while still incorporating aerobic work and body-weight strength training—a quadruple whammy!

Radovic uses equipment that almost every boathouse will have on hand. Athletes will “jump over the erg, jump under the bench, do a crab walk, do a duck walk, push-up, pull-up, and kids just keep running around.” The circuit is performed for a set period of time that can be extended as athletes become more experienced. At Rye, the varsity squad completes two sets of 20 minutes, while the novices do two sets of 15 minutes, completing the workout weekly throughout the winter months.

The Cal 1×30-Minute Erg: The most traditional rowing-specific workout on this list is a staple in many programs, including the Cal men and U.S. National Team, for a reason. Not only is this a great test of current fitness levels but also doubly effective as a good workout in and of itself, which many shorter erg tests are not.

Frandsen has the Golden Bears complete their 30 minutes at rate 22 to 24 to level the playing field—high enough that it doesn’t advantage the bigger athletes and low enough to test strength and cap those rowers who prefer to complete other tests at a high rate, like pulling a 2K at 42. Complete this workout every five to six weeks throughout the fall and winter to evaluate your progress.

The One-Minute Maximum Effort: No stroke-rate cap (set drag factor to 120). As Olympian Olivia Coffey wrote for Rowing News, it’s like all the emotions of a 2K wrapped up in a compact little package. You feel the free speed in the first few strokes, the buildup of lactate and burning lungs throughout the middle, and the desperation and need for damage control by the end.

It’s surprisingly hard for such a short burst of effort, and you can feel the effects for days. What the minute test can tell you that a lot of other tests can’t is the potential of an athlete who might have an underdeveloped cardiovascular system. Most athletes who produce strong power scores eventually notch 2K or 6K ergs that reflect that power, though the process can take years.

2024 World Rowing Senior, Under 23, and Under 19 Championships Are Coming to Canada

Story and photo by World Rowing.

With the Paris 2024 Olympic Games regatta in the rear-view mirror, the attention quickly shifts to St Catharines, Canada, who plays host to the 2024 World Rowing Senior, Under 23 and Under 19 Championships.

For the first time since 2016, the three events will be combined in one – with the World Rowing Senior Championships, for non-Olympic and non-Paralympic boat classes, joining the traditional flagship event for the Under 23 and Under 19 athletes. In total, 1183 athletes will be competing at the historic Royal Canadian Henley Rowing Course, hosting a World Rowing event for the first time since the World Rowing Championships in 1999.

And despite competing at the Olympic Games a few days ago, a few Olympic medallists have decided to continue their quest for medals in Canada. Two-time Olympic Champion in the lightweight men’s double sculls, Ireland’s Paul O’Donovan is entered in the single and will be the heavy favourite to win the event, with Paris 2024 Olympic bronze medallist Antonios Papakonstantinou of Greece looking to be his main challenger. Watch out too for Sid Ali Boudina of Algeria, Alexis Lopez Garcia of Mexico or Hin Chun Chiu of Hong Kong China, who all competed at the Paris 2024 Olympic Games.

In the lightweight women’s single sculls, both the Olympic silver and bronze medal winners in the lightweight double in Paris will face off again – with Zoi Fitsiou of Greece challenging Ionela Cozmiuc of Romania, who announced in Paris that this will be her last international event. A few other names stand out – such as Sioban McCrohan of Ireland or Aurelie Morizot of France, who both won World Cups earlier this year in that boatclass.

The World Rowing Under 23 Championships are highlighted by the reigning World Champions in the lightweight women’s double sculls from Greece, defending their title, with Dimitra Kontou having won a bronze medal at the Olympic Games in Paris. The last two World Rowing Under 23 Champions in the women’s single sculls – who just both competed in the B-Final at the Olympics – will square off again, and the battle between Aurelia-Maxima Janzen of Switzerland and Alexandra Foester of Germany promises to be intense.

The World Rowing Under 19 Championships will see a few familiar faces competing on Rowing’s biggest stage. Reigning World Champion in the women’s single sculls, Bianca Camelia Ifteni of Romania will look to defend her title in St Catharines. Winner of the silver medal last year at only 16 years of age, Greece’s Panagiotis Makrygiannis will attempt to upgrade the colour of his medal. For most of the athletes, it will be their first International event, and the first step towards their rowing career.

The competition starts on Sunday, 18 August. The first medal races will be held on Thursday, 22 August. All eight days of competition will be livestreamed on worldrowing.com.

For the full programme, click here
For the entries:
Senior – click here
Under 23 – click here
Under 19 – click here