THE
BLUEPRINT.

I can row an hour at talking pace and my split holds the whole way.

I can hold threshold, my 5K split plus a second or two, for 4 x 10 minutes.

My 2K is where I want it, and I know the split I’m holding for every 500.

I’m strong where rowing needs it: legs, core and back.

I’m set early off the back, so my catch is quick without reaching for more.

My power gets from my legs to the blade, with no slipping through the hips or folding at the arms.

I switch on through the drive and relax on the way up.

My power sits inside the crew’s rhythm. Nobody in the boat feels my leg drive.

I row the same way as the rest of my crew, even when it’s not how I’d row on my own.

I bring energy to the boat, and I’m vocal when the crew needs it.

I hold myself to a high standard, and I’ll say so when the crew isn’t good enough.

When the crew commits to a way of rowing, I buy in completely.

When someone better comes into the crew, I use their energy, try to beat them, and bring others with me.

I know my job in the boat and I own it.

My self-talk sounds more like a hype man than a critic.

I get nervous before big races, and I have a way to handle it, like box breathing.

After a bad race or a stuck patch, I recommit to what works instead of chasing something new.

I can race well when things go wrong. I don’t need it to be perfect.

I don’t size up the opposition, or let the person on the next erg get in my head.

I ask of every little thing: is this going to help me row faster?

I prioritise my sleep when I’m training hard.

I eat enough for the work I’m doing, and I take food in the boat on long sessions.

I stretch before and after every session.

I build up my weights slowly and do my mobility and core work around them.