2018 2K Clinic in Raleigh


A total of 13 athletes (2 boys, 11 girls) attended the 2018 Raleigh 2K Clinic this year and we had a blast! Here are just a few of our results (n = 13 pre-survey; n=12 post survey).  

100% of our athletes were very (25%) or extremely (75%) satisfied with the clinic. Athletes highlighted the mental training, strength training, technical erg/rowing coaching and strategic 2k Race plan coaching to all be very informative. They also enjoyed working with my other coaches, Danielle and Mitchell and loved hearing from my guest speaker, Steph Hammerman - the first ever CrossFit Level II coach with cerebral palsy and a friend of Coach Holly.

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The following are the athletes' self reports:
92% learned about themselves at camp
100% feel tougher
100% feel braver
92% have greater self-esteem
100% feel more confident taking on challenges
100% learned about fueling and nutrition
100% have tools to manage performance anxiety better
100% have more confidence for next 2K test
100% are excited to train with RSR again
100% recommend RSR

We work really hard to equip our athletes with tools to manage fear and combat negative and destructive thoughts that may derail their performance or at the very least, influence their behavior. 

I asked the athletes how effective they are in quieting the negative voice before the clinic and again after the clinic. Ideally, athletes would feel confident in this skill and report a 4 or 5. On a scale of 1-5 (1 = extremely bad with managing the negative voice; 5 = excellent at managing the negative voice).

Prior to the clinic, six athletes reported that they were very bad at managing and quieting their negative voice and zero athletes felt that they were great with this skill. After the clinic, zero athletes reported that they felt they were bad at managing the negative voice and nearly all the athletes reported that they are now good or great at managing the negative voice!

And the most exciting for me is how they rated their fear of the 2K erg test after the clinic! Athletes were asked to rate their fear of the 2K erg test on a scale of 1-10 (1 is not scary at all, 10 is terrifying).

As you can see on the right, prior to the clinic, 7 athletes rated their fear of the 2K at a 7 or higher. After the clinic, there was not one athlete that feared the 2K test this much and you can see how the distribution changed. This is great news! Ideally, the athletes would all report a 3 or less in the future. 

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Top 5 Holiday Gifts in 2018

Looking for gifts for yourself, friends or family? We have 5 GREAT ones! 

1. A Registration to the RSR 2K Clinic

Dec 27-29 in Raleigh NC - open to males and females offering boarding (with airport transportation) and non-boarding registration. Register HERE.

We only have 7 spots left!

And new to the programming - HABITS - what are they, how do you develop new ones and how can you actually start to make small behavior changes?

The erg is a great tool to help you become a faster rower. Unfortunately, many rowers view it as a chore or even a torture device. We have found that most junior and college-level athletes find themselves in one of the top two quadrants - anxiety or flow - while at rowing practice. The reason for this is because they have the perception that they are ill-prepared or lack the skill to perform at a certain level and meet a perceived challenge. At Ready Set Row we break down these perceptions and then provide a framework for them to strategically train and perform so that they know they have done the work and have the skill to perform. 

We coach you on how to start to shift your mindset so that you can can train in a state of FLOW more often by managing your fears of the erg so that you can use it to help you reach your goals. 

We coach you on how to start to shift your mindset so that you can can train in a state of FLOW more often by managing your fears of the erg so that you can use it to help you reach your goals. 

2. Collapsible foam roller 

Foam rolling is SO critical for your mobility and injury prevention and this roller collapses flat so that you can pack it super easily into a carry-on bag! Check it out HERE.

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3. A 1 Way to Be Brave Journal

This is a FANTASTIC gift for any woman (young or old) in your life. At only $25 send them as gifts so that every one can build her bravery every day! Purchase one HERE.

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4. Send a Brave Box! 

The Brave Box is packed with TONS of ways to help you get more brave. It's designed to push you to be honest with yourself, witness & take brave action, and realize how AWESOME YOU ARE - it is the perfect way to close out 2018 and be ready for 2019. Purchase one HERE.

Who is this GREAT for?

> You, if you want to get more brave

> A friend who is ready for a nudge
> You and a friend to do together

> Your book club or women's group to do as a squad

> Mothers and daughters to do together

The box is filled with goodies and challenges to get you to practice bravery. We help people do hard things, but we do it by getting you to play outside of your comfort zone.

Limited run of 100 boxes that will be shipped Dec. 1

What's in the box?

  • I AM A BRAVE GIRL t-shirt 

  • 1 WAY TO BE BRAVE reflection book 

  • YOU ARE BRAVE card set 

  • I AM BRAVE pen

  • BRAVE PITCH online class 

  • BOOM PITCH pump-up

  • CHALLENGE sheet

  • GET MORE BRAVE stickers

  • Additional surprises

RSR FRIENDS GET $5 off with code: RINGER

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5. RSR Virtual Training

Purchase PRO Package for four virtual coaching sessions (RSR PRO) with Coach Holly for just $250. Or the RSR Season Erg Package for over 30 workouts to do on your own ($300)!

RSR PRO Packages are customized for the individual so they are open to any and all experience levels. Athletes just starting out or looking to make significant technical changes and improvements should select a PRO package to benefit from the video review and analysis.

PRO Packages commence with an Athletic Assessment and short interview to determine short and long term goals to influence the custom program. PRO Packages include four 20-30min JoinMe calls with an RSR Coach to offer guidance, instruction, mentorship and video review. Athletes are expected to respond and communicate with Coaches promptly and regularly on e-mail and we make every effort to set up call times in advance to plan schedules. The four phone calls must be scheduled and completed within 5 weeks of the start date.

And for those not sure about your winter training or need to supplement swimming or basketball with a little erging. Purchase the RSR Season ERG Package for over 30 workouts with a training framework to pick and choose workouts that work for you and your ability and time. 

Ripping it up in NYC! RSR Mental-Game Clinic

A ROARING SUCCESS! Coach Holly had the privilege to coach a RSR Mental-Game Clinic in NYC for Row New York athletes and others in the area and we had a blast! Sometimes… you just gotta get an athlete to do something he/she doesn’t think is possible…and it looks like this.

We talked erg strategy, technique, power application, translating erg work to on the water speed and college recruiting. The athletes had great questions and learned about themselves in the process!

Just one more chance to work with Coach Holly in 2018… Raleigh 2K Clinic - boarding and non-boarding opportunity for males and females! Check it HERE.

Hear what Coach Jackie of Row New York had to say!

Coach Holly came to Row New York to run her Mental Game Clinic with student-athletes from all three of our boathouses (Manhattan, Brooklyn, and Queens). During the session, she used a wide range of mental, technical, and physical activities to effectively reach each of our student-athletes and help them improve their mental game in both their approach to the erg and to the water. All of the participants in the clinic walked away with real skills that they began applying in practice immediately. As a coach, it can be hard to focus on mental training in the hustle and bustle of the regular season. It was so nice to create space to focus on this essential aspect of our training and have an expert voice lead the session.
— Jackie Kleinhans Row New York, Manhattan Youth Program Manager

Getting Over a "Mental Block" - A Warrior Success Story

The following is the story of an RSR Alum, (I will call her Sarah), who is one of our mental fitness success stories. I first worked with Sarah virtually. Sarah had purchased two sets of four week technical video review packages and we worked together in the early winter of her junior year.

When Sarah first approached me, she told me that she had PRd the year before (7:28) but had not come close to that time during her junior year. We did a lot of writing, reflection and discussion after her challenging winter workouts with her team, but she was still 10-15 seconds off her PR. The summer after her junior year she decided to work with me in more depth and attended the 2018 RSR Development Team. The following is her story.

How would you describe the last two years - your mindset?

A year and a half ago I didn’t know what I wanted. I knew I loved rowing and it would be a great hobby and it would be involved in my future- I just didn’t know how to get to the next level at my size. My freshman year I loved the erg and I was killing it. Sophomore year, I got a lot better and my scores were still pretty good - but then junior year is when I hit a low. I didn’t know what I wanted - everything was hitting me. I always thought I was too small. I didn’t know if I should focus on academics even though I loved the sport. I kept asking myself, what am I supposed to make my priority? I thought I wasn’t big enough to row. It did not help that everyone around me always pointed out my size in negative ways and I was constantly told that my height was something holding me back.

So maybe I could row in college, but I thought I would need to be lightweight. Since lightweight rowers are typically on the shorter side because of the low weight requirements. In that case I would have to drop 10+ pounds. That did not turn out good for me. It became a self-deprecating time.

Instead of focusing on becoming stronger I was focusing on my weight. Instead of eating and training like an athlete I was dieting and exercising. What I was doing to my body did not allow it to get where I needed to be. Towards the end of junior year after working with Coach Holly virtually and over the summer I worked on gaining back my strong body and building positive self-talk. The shift started happening when Holly and I were working virtually. She encouraged me to fuel my body and get as fast as I could be. She told me that lightweight was not the best avenue for me and I trusted her. But it wasn’t until the RSR Dev Team, that summer, that I really let myself be me. From everything I learned I discovered I COULD take it to the next level - and the talks with Holly virtually and at Dev camp helped build up my confidence and discover what I could do at the next level. Dev Camp is very challenging and sometimes it felt like the lessons and tools came at me like a firehose. During the actual camp I just did the work and tried my best. It took me a while to comprehend all that I had learned, but after I had time to process, later that summer and put everything into action, I became so much more successful and happy in my abilities.

I realized I do have this in me to do this at the next level.

I am so happy that I found Coach Holly and RSR and I will be rowing Division I next year!

Holly - So you did both virtual training and Dev Team. What did you learn there? Did anything shift?

From virtual and Dev team I learned a lot about how I have to function mentally in order to have the best piece I can. A lot of what I learned from Holly’s help and research was perception and shifting mindset. Becoming successful on the erg and getting the results I knew I had in me, came from learning about mental strength. I was able to do this through the RSR activities that help you discover your weaknesses and strengths in order to fix my mindset. After I was able to teach myself these things and put them into practice, I fulfilled more of my untapped potential.

You had a bad test with RSR - how would you describe that test?

At the end of Dev Team we did a 2K before Club Nats, and I had a similar experience to the previous year - where practice would indicate I could pull a great time and then I wouldn’t test that well. I came into the piece with a “just do it and get it over with” attitude. I became overwhelmed with doing the 2K and everything I was telling myself during the piece. I should have just focused on the task at hand. There was not one stroke in that piece that I felt happy with. I did not allow myself to bounce back from those bad strokes at any time during the piece. I was really mad at myself and fed up. What works for me now, is if I am going to compete, I pretend that I am racing a girl who is bigger than me on the erg. I was really scared that I wasn’t going to hit it. Everything felt overwhelming - I really wanted to make the top boat and it felt like a lot of pressure for me.

Holly - You raced that 2K defensively.

Yes, definitely. I was mentally drained to keep up with everyone all the time.

I have the clarity now to see that I feel like I have to work harder than everyone else all the time even academically. As a small person and always having to BE the energy and be ON all the time - I was so tired.

Holly - I wasn’t very pleased with your 2k either - it was as if you hadn’t showed up and it was nearly 20+ seconds off your PR. I told you to come back the next morning before we boarded the bus to do it again. And the next day you went 10+ seconds faster. Why could you do the second 2K - what did you tell yourself walking into the room?

Ultimatum was the driving force- I worked so hard the past month don’t let the erg test beat you. Do better than last time. Do it not only for yourself but for your teammates also.

Holly - What happened later this summer?

The day I got back, my old summer coach texted me to see if I wanted to join them for the last half of summer so I went and joined them. We trained for 3 weeks and during that time there was one full week where the weather kept us on the erg twice a day every day for a week. We raced at Canadian Henley and I did another 2k right around there. When I did the 2K I was in the best shape ever after RSR and then we did all these super hard workouts on the erg. I felt like I had focused on myself that whole summer and developed myself mentally and physically so much I had no excuses at that point. I felt ready to perform.

I just sat down and did it. I knew that I had the potential to do it and I saw my splits in the erg pieces. I ended up with a PR after months of mental blocks keeping me from my potential. I pulled a 7:18.

How would you describe that test? That’s sounds like a flow state test.

I was not aware. It was like tunnel vision - you’re not thinking about anything else. It was the epitome of “being in the zone.” During the first 750 meters I used what Holly taught me to tell myself which was “your legs aren’t burning they are warming up.” I was able to stick to what I wanted to hold and just kept going. It got to the point in the piece where I wanted to stop but I had worked so hard to see these splits the past few months I told myself it was not worth it to stop. I started to count down from ten until I reached the last 250 then just closed my eyes and went for it. I wish I had learned to focus in more during test pieces in the past.

Holly - What shifted? What worked? What didn’t work?

I needed some time to process it (mental fitness tools I learned from Coach Holly) and process it on my own. And more practice - the RSR 2K may have been too soon for me to implement. I went over my RSR notes every day on what I needed to work on after Dev Team and then I was able to practice what I had trained three weeks later.

Also - Perception - everything you are doing is how you are perceiving it, not actual. And I learned I can’t be so self-deprecating - I needed to be more positive. I don’t have one mantra, but I am consistently spinning it positively. I tell myself now that “I can get past this.”

Holly - What do you know about yourself now?

I know that I matured a lot. I learned that if you just keep working on it - you can do it. If I wanted it, I would have to work harder then I had the past few years to do so. I know that I don’t give up. I wanted to become more mentally strong so I worked really hard and I am continuing to work hard at it, but I can do it now.

I became a lot tougher and now I know how tough I am. In the future whether it is a crew related obstacle or not, I feel as if I have the tools to tackle it head on.

Holly - Yes you do Sarah. I am so proud of you. You ARE tough. You ARE a warrior.

10 Tips for Recruiting

Athletes and parents of athletes ask me a lot of questions, but nothing seems to garner more questions than the recruiting process. It can be very confusing, frustrating and I encourage every athlete to make sure she/he really wants to row in college before embarking on the process. I aim to write a few blog entries talking about recruiting, but am starting with some high level tips. These tips are assuming that you have already done the necessary “soul searching” to make sure you really want to row in college AND THEN the soul searching that you want to pursue the recruiting process. You do NOT have to be recruited to row in college. Schools still have a walk-on tryout period so do not try to get recruited if you are feeling pressured to do so, but aren't really sure what YOU want to do. If you are recruited, you have made a commitment and you need to take that seriously. So… assuming you feel strongly that you want to row in college AND you want to pursue recruiting…

  1. Do remember that this is similar to signing your first business contract - even if you do not sign an LOI, your word is on the line as is your integrity so do not continue in the process if you are not taking it seriously. And be honest. Do not verbally commit to a program if you are not 100% sure you will attend.

  2. Rowing in college is going to be like a job for you. Be sure you are ready for that type of time commitment and you are prepared to devote part of your life to the team. Time commitments range from DI-DIII and Club, but everything is going to be at least the amount of time for an additional class, if not significantly more.

  3. Do your homework - do not just write to every single coach out there. You should contact the coaches for the programs and schools you are genuinely interested in. Remember, the process of recruiting takes time so do not waste your time or Coaches’ time.

  4. Try not to take everything so personal (easier said than done I am aware). But if a coach tells you that you are not what they are looking for, realize that this prevents you from wasting your time on that program. Say thank you for their time and move on to the next program you like.

  5. Get the best grades and 2K time that you can. Remember that they are evaluating you on several metrics: 2K time, size (height and weight), grades, athleticism, attitude. If a school tells you that you are “not fast enough for them” you need to pull a faster 2K time and if they tell you that you need to retake your standardized tests, then you should do that if you really want to go to that school. Need help getting your 2K down - come to a RSR Clinic! Coach Holly is also visiting Park City November 3 and New York City December 2.

  6. As you start to explore programs, schools and potentially visit campuses - be wary of posting your process on social media. (Your social media profile will be the topic of another article so stay tuned). Coaches are researching you and looking at your social media. Every coach wants YOU to want THEM - if it looks like you are excited about every school you go to then they will be less inclined to pursue you. No one wants to aggressively convince you to come to their school. They want YOU to WANT to come so be careful with how you are advertising your process.

  7. When visiting a school - officially or unofficially - remember that it is your time to evaluate and consider a program and school, but that the coaches AND their current team are evaluating you as well. Use good judgement. They are listening to what you say, how you act, what your priorities are etc. This is great practice for a job interview.

  8. Stay in touch with the coaches that you are interested in - especially if you have a positive academic and/or athletic update. Any faster erg times should be sent to them as should standardized tests or awards that demonstrate dedication and drive.

  9. Make sure you are conversing with coaches - not your parents. You will be rowing in college and you need to communicate directly with coaches.

  10. Try to make a list of what you really want in your college experience. Recruiting coordinators plan official visits to make sure you have a great time so be sure you know what YOU want before you arrive. I direct all my athletes to the Sparks College Database to start filtering down programs. It is a tremendous resource.

If you have any questions for Coach Holly - you can CONTACT US.

For any male and female athletes who are looking to improve their 2K time and their mental game - join us at a 2K Clinic!

RSR College Blog Series - A DIII Perspective: "Reach over to the girl next to you"

A RSR Alumna who is currently rowing DIII read my previous post, "Try Not to Be Afraid of Failure" - an interview with another RSR Alumna also racing DIII and wanted to give another perspective. I am grateful for her time and happy to share it with you all. I hope it will help the thousands of you who are currently thinking about collegiate rowing. 

Holly: What has the culture been like at your program?

Athlete: Coming into this school I didn’t know what to expect. We had been turning up great results at NCAAs for the past few years, but it is also a DIII school and I did not know what that combination had in store for me. Turns out - it's the best of both worlds. The women I am with are infinitely more supportive and uplifting than any other team I have been a part of. Everyone is in the erg pit pulling together or in lift spotting for one another. We have a practice of doing shoutouts at the end of each practice/workout and to be able to sit back and hear your teammate tell the whole team that she noticed you were working super hard on a tiny technical change is a wonderful feeling. To be able to tell your teammate that you succeeded in a workout because she was there next to you is wonderful as well. It is a culture of extreme hard work and competition, yet immense kindness and support.

Holly: What have you learned about college rowing?

Athlete: I have learned that even though people tell you it's academics first, athletics second, you cannot help but feel you are there as an athlete. My school is hard. I think I worked harder my first semester of college than I did my entire senior year in high school. That being said, I was spending even more time with crew related activities. Right now I am waking up at 4:30AM for practice, finishing practice at 8:00, eating breakfast and showering, going to class from 9:50-12:20, eating lunch, going to work from 1-3, then I go to the training room and do my workout - I probably don’t leave until 5 (since I have to do a secondary), and from there it's dinner and homework and getting my butt to bed by 9pm. This means on any given weekday I am doing crew related activities for 5.5 hours and school related work (this includes going to class) for 5.5 hours a day. The other hours of my day are spent at work, eating, showering, or maybe cleaning my room. I’ve learned that rowing is my main identity at college.

Holly: What have you learned about YOU?

Athlete: I have learned how to push my body and my mind like I never have before. This was the first time that I felt like I owed it to my team to work my hardest. We have a saying “Reach over to the girl next to you.” I’ve learned that this has really impacted how I mentally approach training. I also learned that when I make a good goal for myself I am much better at hitting goal numbers than just going out and pulling my hardest. I learned how to develop goals with RSR and I am very grateful for that.  

Holly: What are you most excited about this spring?

Athlete: We have been working so hard every morning getting faster together on the erg and I cannot wait to see how it transfers to the water. I used to think that if my team does well in any race, for instance hopefully a national championship, that it is only the women racing who won the race. I’ve learned that anyone can sit in any seat in any boat and we have all pushed each other to become the best athletes we can be. It is really a shared win.

Holly: How did you decide on your school/program? Was there anything you wish you had done differently?

Athlete: I did a great job of visiting lots of different types of programs early on (starting freshman year). I wish that I had done more overnights. I didn’t have that opportunity because I had a rather tight schedule, but if you can swing it time-wise and financially, I highly recommend doing overnights. I decided on my school by looking at schools I was interested in academically first, and then looked at crew programs. At the end of the day, if you have a career ending injury you need to make sure you like the school.  

Holly: What advice would you give other high school athletes about college rowing?

Athlete: It seems really scary right before you go into it, but know that whether you are a recruit or a walk on there are other people going through the same transitions. You have people to rely on and coaches aren’t expecting you to perform at your 100% best the first day you walk in. They are, however, expecting you to GIVE your 100% best.

Holly: What about advice you would give them about the recruiting process?

Athlete: Reach out to people and talk. Email coaches, schedule phone calls, and reach out to athletes. Do the work on your end and you should see results. Know the loopholes. Yes, coaches can’t contact you until junior year, but that doesn’t mean you can’t reach out to coaches. I suggest emailing a coach and say, “Hello Coach X! I would love to give you a call next Tuesday at 3pm.” They can’t call you back if they miss you, but they can try to plan to pick up the phone.

Holly: What did you learn from RSR?

Athlete: I mentioned before, but learning effective goal setting has been something I’ve used a lot in college so far. We do mental training and meditation on my team, but having done it already with Holly helped me use these times more effectively since I already knew what worked for me.

To All the Shorter Athletes Out There...

I cannot tell you how often I get emails or questions from the "shorter" athletes out there asking me what they need to do to be competitive. So let's set the record straight. 

First, height is obviously a huge advantage in rowing. It just is. If you are "shorter" you physically cannot get as much leverage as someone who is just as flexible as you, with the same wing span who is taller than you. The "longer" your stroke, the more leverage you have and the more you can move the boat. That said, you have to be in a powerful position at the catch to initiate that drive (ie. not over compressed and strong enough to take that load). Sometimes, at the junior level, junior women are tall but not strong enough for their length and so they are not fast *yet* because they are not physically strong enough for their full compression load. 

Great Holly, what does that mean? 

If you are "shorter" - in college at a nationally competitive program this is shorter than 5'9" - then you have to work with what you've got. Focus your energy on your "controllables" since you aren't going to be able to grow 3-4 inches with effort. What are your "controllables?"

1. Power and Fitness. You have to be the strongest and fittest you can be. Be a beast in that weight room. Make sure that you are doing more weight (under close supervision) and doing more reps than everyone else. Quadzilla with the core strength of a giant redwood. Work on your fitness so that you can go longer and at a higher rate on the erg than your competitors. You will not be able to beat taller athletes if you are out of shape. Obviously train smart - with coach supervision and guidance. You cannot compete if you injure yourself so be sure you are getting stronger and fitter every day while being intentional with your training. 

2. Flexibility. You MUST have excellent hamstring, hip and achilles/ankle flexibility. You must be able to maximize all the length you can get. And since you are STRONG, when you get fully compressed out over that gunnel, you are strong enough to move the boat from there and your core is strong enough to support your body and reduce the chance of injury. 

3. Attitude and Dedication. You need to be "Old Faithful" for your teammates and coaching staff. You are never late, never complaining, and always supporting your teammates. And you always DO THE WORK. Make sure that you leave school and academic drama out of the boathouse and you are the last to get sucked into all of that nonsense on your team. Worry about yourself, do not judge your teammates or their efforts - that is the coach's job. Your job is to give 100% effort with a positive attitude every day, making whatever boat you are in that day, go as fast it can. This is the essence of "Love the Fight" at RSR - you have to love and dedicate yourself to EVERY part of the PROCESS - not the end result. The ups and downs of training, not just race day or medals. Fully appreciate the effort which has inevitable discomfort, but also the satisfaction of knowing that you are giving your all and holding nothing back. Put it all out there - and you will know that you are growing - that you are pushing outside your comfort zone every day to get stronger, tougher and more resilient. This is what true growth looks like. 

4. Mental Toughness. If you don't have a mental game- get one. Come train with us if you don't have one. Every athlete needs to have one, no matter your height, but especially shorter athletes. You must develop your process to prepare for practice, not just erg tests or races. Grit is trainable - it is like a muscle and your ability to focus on the most important thing at any given time, is how you become mentally tougher than your competitors. You need to train yourself to be a racer who is ready to go at any point in time. You need to be frothing at the mouth to race and be prepared to give more than your competition when your coxswain asks it of you. This is why we coach a MACRO Compass and MICRO Compass for our athletes and we use the SEE Framework for execution - SEEK Challenge, Expect Discomfort, Embrace Work. 

For all those curious or seeking to row in college these are four skills/attributes that you will need to compete at that level. 

In the above picture, that is me in 2001 at the NCAA Championship. I was a Senior at Harvard rowing the Varsity Heavyweight 8+ with, then freshman, Caryn Davies who went on to stroke two Olympic women's 8+ to gold medals. She's 6'4 and I am 5'6.

You can do it - but you have to be prepared to give your all to be the strongest, fittest, most flexible and toughest that you can be.  

Brave Enough to Want It

THEY DID IT! The first Olympic Gold Medal for the USA in nordic skiing! A fantastic performance along with amazing honesty and vulnerability about the work, preparation and mental grit and fortitude required to get there. Jessie admitted the undeniable - that "failure" is right there - but so is the greatest opportunity. She was just knocking on the door. 

Please take a few moments to read her own words HERE

Just a few of my favorites from her article:

Why do we push you to set goals at RSR? To write them down and say them out loud...? 

"It can be incredibly hard, goal setting. It takes guts to admit that you want something so badly it hurts, and then put everything you have towards getting it. It stings when you don’t get what you want. It can be overwhelming when you DO get it. And sometimes it scares me when I realize just how much of my being I’ve committed to this crazy sport that I love." 

Because at RSR we want you to be accountable and be brave in the face of fear stepping outside your comfort zones.

"I want to know that I was brave enough to want it."

In rowing, it's not about talent - it's all about hard work. Seek Challenge - Expect Discomfort - Embrace Work. 

"Because there are no secrets in this sport, only hard work. Hard work in training. Hard work in being a good teammate. Hard work in recovery. Hard work in fierce positivity. And hard work in keeping alive that ridiculous optimism!"

Why do we teach and coach emotional management? 

"At the end of my career, what will matter most will not be the results I had or how I celebrated, but the friends I made and the kind of person I was moments after a really bad race...To recognize that while someone always has the best day, someone else had the worst day, and to not let your attitude hours after the race reflect how you performed."

Why do we ask you to define "success" at RSR? It's not about the MEDALS...remember - the goal is to shake the hand of your competitors knowing that you gave your best effort, as did they, and as a result of those efforts, you both gave more. 

"When I cross the finish line, be able to look back and honestly say I gave it everything that I had...The one thing I CAN control, however, is showing up to that start line knowing that I’ve done everything in my power to be ready to go." 

And after the race...how do you know? As your coach, I don't tell you, but YOU know.

"So for me, success at the Games will be decided in those moments after I cross the finish line; lungs burning, legs on fire, lactic acid making me want to throw up. When I’m lying in the snow, that’s when I take my 10 seconds to think back on the race and decide if I had “success” or not – meaning, if I dug deeper than I thought possible, raced with courage, and held nothing back. If I can finish my races and know that I did that, I will have found success."

And at RSR - why is it all about ATTITUDE and EFFORT? Not just because that is what you control but also, those are the life-skills that are fully transferable and in my opinion, the most important. 

"the one thing that’s never been said to me is “gee, if only you’d TRIED HARDER”. And I’m proud of that. I know how to suffer, and I know how to dig deep into the pain cave. In time, I’ll clean up my technique. I’ll keep getting better at mid-race strategy. I’ll figure out how to stop my hyper flexible elbows from freaking everyone out. But from day one, I’ve known how to push past my limits, and race with guts. That’s one of my biggest goals at the Games…to race like I’ve got nothing to lose. And I’m going to swing for the fences."

And perhaps, the most IMPORTANT goal she states? HAVE FUN! 

Many congratulations to Jessie and Kikkan - thank you for your honesty, your effort and spirit and thank you for being amazing role models for all of us especially the young girls watching you. Thank you. 


RSR College Blog Series - "Try not to be afraid of failure"

I recently had the pleasure of catching up with an RSR Alumna who is currently rowing DIII. She confided in me that her time there has been hard. Although she loves the school, she has a hard time on the team. This is not the first time that I have had a tough conversation like this and as one of her former coaches and someone who cares about her welfare I listened and we brainstormed together about what she could do. I asked her what made her time there so difficult...

Athlete: I think when I got to school it was a sharp reality check that I was actually on my own. College is the real world- well, the real world before the real world. I had gone far away from home and it felt really far away from home. It wasn't until after Finals Week when I returned to school that it felt more comfortable to me, like I was coming home (at the school). 

Holly: Tell me about your experience on the team? 

Athlete: Our team is super small and we just had a few athletes quit so it's really hard. Bringing athletes together from different programs is harder than it looks. RSR actually prepared me a bit since we were all from different teams and you had to bring us together quickly to make ONE new team. This is the same in college since everyone comes from different high school programs. It registered quickly and I knew that it would require all of us to adapt to each other but it's hard.  

Holly: What have you learned? 

Athlete: To not be so afraid to represent what you believe in. It's OK to stand out in your own way. I can be who I am. 

Holly: And what did you learn from RSR? 

Athlete: To take risks and not be afraid to face fear and to then work to manage that fear. You can take risks and I find myself saying to myself all the time "Just DO it" and then I do it. I will ask myself all the time, "Why am I stressing over this? I've done it before and I just have to do it again. Just do it." 

Holly: What's the advice you would give to high school rowers? 

Athlete: If you are questioning whether you can't do something, I think you definitely can. You shouldn't be afraid to fail because at some point you will. I know I have and if I hadn't then I wouldn't approach things the same way that I do now. 

Holly: I know that you are frustrated with your program - what's the advice you would high school athletes about college recruiting? Or what do you wish you had done differently? 

Athlete: I didn't look closely at all the Divisions and I feel like I downgraded myself. I thought this program would be more competitive but I also didn't realized that I really LIKE the stiff competition and the demanding nature. I feel like the Coach sold me on the place - made it sound so great which it could be, but I got so caught up in things like moving away from home. I am not sure that I looked really critically at the program and I definitely didn't take the time to evaluate the bad stuff with the program. 

Holly: Did you assume you couldn't handle a competitive program? 

Athlete: Yes. But I definitely think I could handle it now.

This interview was hard for me because as a Coach you obviously want all of your athletes to be super happy with their program but EVERY program has growing pains and they all have great things and then not-so-great things. It is important you try your best to figure out what those are- AND it's important to remember that college coaches, especially recruiting coordinators ARE sales people. Their job is to sell you on their program. You too are a sales person by the way. You are selling YOURSELF to the coaches and the admissions department...You just have to remember that. 

RSR College Blog Series - "Trust the Work."

Holly: Tell me what has been the greatest challenge for you in the last few months? 

Athlete: Time management and deadlines. No one reminds you of your deadlines. You have to do it all for yourself and if you have some classes online it's even harder to remember. 

Holly: Tell me about the culture on your team? 

Athlete: I LOVE IT. I am so glad that I chose it. There is a very high level of accountability. The coaches do not force you, but everyone shows up and puts in 110%. It's understood that you are going to go that extra mile. Everyone is friendly and happy. 

Holly: Tell me about a Day in the Life for you? 

Athlete: My alarm goes off at 5:30am Monday-Saturday. 


Athlete: Yes, Saturday too. We row 6:30-8:30am every day and then M, W, F we lift 9-10am. Tuesday and Thursdays we practice in the afternoon running either the stadium or a 5.5 mile run. And then we have one OYO erg workout to get in during the week. 

Holly: Are you getting faster? 

Athlete: Yes! I PRd my 6K last week. 

Holly: What are you most excited about moving forward? 

Athlete: I am excited to race and have the chance to make it into a boat. I am excited to seatrace and then compete with whatever boat I make it into. And there are some academic classes that I am looking forward to. 

Holly: How did you pick your school? 

Athlete: First, I knew what I wanted to study so that helped filter the schools. Then I loved the coaches and the culture on the team. And I thought the campus was beautiful and I could see myself being very happy here. 

Holly: Was there anything you learned last year that has helped you now that you are rowing in college. 

Athlete: Absolutely. I really built up confidence in my last high school year. I learned how to accurately and confidently present myself which then helped when I started on a new team. I am able to push my limits and get out of my comfort zone faster and earlier than some other people on the team. I also have more clarity on my goals and can voice those. I know myself better and what I want and I feel like if I didn't know myself or have the confidence it would have been much harder to find my place on the team. 

Holly: Had you ever thought about those things before? 

Athlete: No. The biggest concrete takeaway tool was the RSR micro-compass phrase: "What can I do TODAY?" and I use it athletically and academically. It helps me manage things better. What do I want to happen in this day? When you have a set back, injury, or you don't PR just ask yourself "What can I do TODAY" so that you can manage what is right in front of you. 

Holly: That is awesome and exactly right. What's the advice you would give current high school athletes? 

Athlete: If you want to row, make sure you evaluate using academic and athletic metrics. Do you like the coach? the team? If you are injured would you still enjoy the school? Pick some place that will make you happy. Don't just pick a label. A school could be technically ranked higher, but it may not be the best place for you.  It's not what others think you need - it's what you think you need. I went with my gut instinct when I visited a school. If it's important to YOU then it is important to the decision making process. Don't disclaim something because someone else thinks it's trivial. 

Holly: Awesome. If you could go back in time and tell yourself something (in 2015) what would it be? 

Athlete: Trust the reasons for why you do things and why things happen. If you are in a lineup, you deserve it. It's not trivial or a fluke. Trust the work. And believe in yourself that you can and will continue to do the work. Stop worrying and just work and it will come when it comes. 

Awesome advice. We are so proud of you!


RSR 2017 2K Clinic - A Summary

December 2017, RSR hosted 9 athletes from around the country who wanted to focus on erg efficiency, erg strategy and start to work on their mental fitness. After 8 hours of training and seminars on nutrition, 2K Race Plans, bravery and cognitive skills the girls all felt more prepared and less performance anxiety. We also had the privilege of hearing from two great guest speakers: Coach Linda Muri  former World Champion, Harvard lightweight men's coach and the coach of multiple National Team and U23 boats, along with CrossFit Games athletes, Whitney Gelin. Both athletes were open, vulnerable and real talking about their fear, how they handled that fear and what advice they have for balancing training and competition with a fulfilling life. 

The athletes self-reported the following after the 2K Clinic: 

  • 100% reported being very/extremely satisfied with the Clinic
  • 89% strongly feel more confident taking on challenges
  • 89% strongly feel braver
  • 89% strongly believe they now have tools to better manage performance anxiety
  • 89% strongly feel more confident regarding their next 2K test. 

Additionally- we experienced some great developments comparing Pre-Clinic Data (PRE) to Post-Clinic Data (POST): 

  • PRE: 78% said they would be "happier" with a faster erg time. There were NO athlete who selected "NO" when asked this question- meaning they all felt their erg time was an influence on their happiness.  
  • POST: 33% said they would be happier with a faster erg time and 11% said NO a faster erg time would not make them "happier"
    • Why is this important? Because at RSR we explain that what makes them HAPPY is actually understanding that they gave their best effort (and did the necessary preparation to get there) - it's not the TIME but the effort and reaching full potential in that moment. 
  • PRE: 4 athletes directly tied their personal identity to their race results and 3 athletes said NO they do not tie race results to their personal identity.
  • POST: Only 1 athlete still tied her personal identity to race results; 6 athletes now reported that their personal identity is NOT a function of race results.
    • This is CRITICAL - we want the athletes to know they are loved, have self worth and add tremendous value to the world and other people REGARDLESS of their performance. The PERFORMER does not equal PERFORMANCE. 
  • PRE: 56% of athlete reported they did not see how race results are out of their control.
  • POST: 100% of athletes reported they understand race results are out of their control.
    • This is a HUGE ACCOMPLISHMENT in helping to reduce anxiety and improve performance - in rowing all you can control is how fast you go in your lane - there is no defense. So I teach athletes to only "worry" about what is directly under their control - and the "results" are only a function of how fast they go in their lane AND how fast their competitors go. Obviously, erg times are a bit different but this is how they should view on the water race results. 
  • PRE: Before the Clinic I asked the athletes how successful they felt they were in "quieting the negative voice" in their head. On a scale of 1-5 (5 being great):  1 athlete = 4 out of 5, 6 athletes = 3 out of 5,  1 athlete = 2 out of 5, 1 athlete = 1 out of 5. 
  • POST: 1 athlete reported 5 out of 5, 2 athletes = 4 out of 5, 5 athletes = 3 out of 5, 1 athlete = 2 out of 5 and ZERO athlete reported 1 out of 5.
    • This is great - it is incredibly difficult to do this and they need to continue practicing this skill or it atrophies just like every other muscle in the body. Each girl left the Clinic with a rough/draft framework for starting to change the script in her head. 


These are tremendous results and they should be very proud of the physical, mental and emotional effort they gave last week. It was a privilege to work with them and I look forward to coaching many more athletes in the future at a RSR 2K Clinic. And many thanks to Linda and Whitney for being tremendous role models and sharing your time with us!

Interested in bringing RSR to your team, school or club? Reach out to us HERE





RSR College Blog Series - "Just Chill Out"


I got to catch up with one of my former RSR athletes over break. 

The name and school of the athlete have been changed; I call the athlete "Lucy" and the school "University." 

Holly: Tell me about a day in the life at University?

Lucy: My alarm goes off 5 days a week at 5:20am and I drive several of the other girls to the boathouse. We row from 6-8:30am and then M, W, F we lift from 9-10am after the row. On Wednesday afternoons we do an afternoon practice and then Tu and Th from 11-12:15 we will do an erg (that is a University free period). We will usually do steady state or fartleks on the erg at that time. We will usually have 2-3 additional OYO erg workouts to do and then Saturdays we row on the water at 8am so I can sleep until 7:30am. We have Sundays off. 

Holly: Tell me about your team culture. 

Lucy: Everyone's fairly close to one another and we try to keep any drama out of the boathouse. We have good attitudes. There is rarely any grumbling and most people are upbeat and have fun. 

Holly: What are you most excited about for this spring?

Lucy: I am really excited to race this spring. Academically everything is going great. It's challenging, but you find the time to do your work. 

Holly: When do you find the time to do your work? 

Lucy: I did most of my homework at night last year, but this year my schedule allows me to do a lot of it during the day. I am in bed by 10:30pm. 

Holly: What have you learned in your first 1 1/2 years? 

Lucy: There's always more you can do. You should not let yourself feel defeated - I can always do more - an extra workout, make a technical improvement. It's really constant improvement. You are never stuck at a certain point. When I was in high school I had some back problems and I remember thinking I was stuck there but now I know there are tons of different ways I can get faster. 

Holly: Was there anything you learned from me that has helped you through college? 

Lucy: Yes, definitely. First, the coaching and intensity of focus and effort working with you was higher and prepared me for what college rowing would be like. Also, the self awareness you taught and the writing you asked of me - we actually do that at University.

Holly: You do? When? 

Lucy: Most Saturdays we will write in our journal. They will ask a specific question like "What's the goal for this month?" or "What's the take away from this practice?" We don't share it with anyone like we did with you, but it's helpful that I had done some of that work before. 

Holly: What advice would you give current high school athletes? 

Lucy: Be sure you want to row. If you really love the sport, you will be fine. But if you are already saying "oh, I hate this" or "Oh I just don't want to go to practice" then you probably aren't going to like college rowing. I would also say try to make friends who are not rowers. Sometimes you will need to decompress with people who are not rowers. You don't want to think about rowing all the time. 

Holly: What about recruiting advice? 

Lucy: Be on top of responding to coaches. And on your officials, do not look at your phone all the time. I host athletes who are constantly looking at their phones and it tells me that they are not really interested. It's disrespectful. And the coaches will ask our opinion about recruits. 

Holly: If you could go back in time to your junior year in high school, what advice would you give yourself? 

Lucy: Don't be afraid of the erg. Because it's not going to kill you. 

Holly: Didn't I tell you that? Why were you terrified? 

Lucy: You did! But I was still so worried about those splits. Not pulling what I thought I should pull or disappointing coaches. Now, we hardly look at our splits- it's almost always just heart rate monitor work. I would tell myself to "chill out." 

Holly: Did you ever think you would be here? 

Lucy: At the end of my sophomore year if you had told me that I would be a DI athlete I would have said "No way!"

Well, you are Lucy and you are ripping it up! Great work. 

RSR Blog Series: Advice on College Rowing

A compilation of advice from RSR Alumnae currently rowing in college for high school athletes:

  • "If you want to row, make sure you evaluate using academic and athletic metrics when evaluating schools. Do you like the coach? the team? If you are injured would you still enjoy the school? Pick some place that will make you happy. Don't just pick a label. A school could be technically ranked higher, but it may not be the best place for you.  It's not what others think you need - it's what you think you need. I went with my gut instinct when I visited a school. If it's important to YOU then it is important to the decision making process. Don't disclaim something because someone else thinks it's trivial."
  • "Trust the reasons for why you do things and why things happen. If you are in a lineup, you deserve it. It's not trivial or a fluke. Trust the work. And believe in yourself that you can and will continue to do the work. Stop worrying and just work and it will come when it comes." 

  • "The erg is your friend. Don't be afraid of it. Before working with Coach Holly I was so afraid and now I just sit down and say "we're going to do this" and I do it. And be a good teammate. They will have your back when you think you can't, but you can. Then set a goal and do the work. You have to do the work. Especially the work that you don't want to do when you have bad days. Keep doing what you're doing - just keep training because hard work pays off. Do the pieces you don't want to do. The training will pay off - it did for me." 

  • "If you have an opportunity to do more erging or exercising it's not a punishment. It will help you in the long run if you do the extra work and put you ahead of everyone else. But you do have to think about the time commitment for rowing in college. Once you do it- it's great. You build the time management skills and rowing actually forces me to do my work in a timely manner."  

  • "Be sure you want to row - you have to truly love it. If you are already thinking "I hate this..." think about it some more. And then when you get to college, try to make some friends outside the team because you will need to decompress with some friends who aren't a part of the rowing team." 

  • "Don't cut yourself short. I didn't think I could handle the amount of work that is required in college rowing, but I can do it and I enjoy it a lot. But if you don't really like rowing then don't do it. It's a huge commitment. If you are on the fence just go for it- it's so much fun and a great experience. Also, don't limit your options of who you want to talk to. Do your research and start the conversations with coaches even if it doesn't work out. You create a relationship and just keep talking to people. You never know!"

  • "Focus, grind and find the sweet spot. If you decide you want to row in college, do not sell yourself short. I wish I had gone harder my senior year. I wish I had really gone after it. Because once you open the door to push even harder it's amazing! And remember, there are different programs for everybody. Do your research." 

  • "You can do it. I didn't have a lot of confidence in high school and never imagined I could do this. But I can and I am! I didn't really see it until the RSR 2K Clinic but am so thankful that I went and discovered that about myself!" 

Holiday Workout - Deck of Cards

It's hard - training during the holidays. You have things to do, people to see and it's unlikely that your friends and family want to do the workouts you need to do. So here is a workout that you may be able to convince some relatives to jump in on - Deck of Cards. 

The workout is simple- get a deck of cards. Depending on your fitness you can modify the workout several ways. The premise is simple- the cards represent the number of repetitions to complete and each suite is a different exercise. For example:

Hearts: Burpees

Spades: Sit-ups

Diamonds: Jumping Lunges

Clubs: Push-ups

You place the cards in a pile face down and then flip over the first card. Depending on fitness, you can modify a variety of ways: set a time limit (20min, 30min), use only the number cards and no face cards, or try to do the entire deck. If you flip over a "2 of Hearts" you do 2 Burpees. If you are using the face cards, they are worth the following: Jack = 11; Queen = 12, King = 13. You can make Aces worth 1 or 14. Jokers can be another exercise like twenty jumping jacks or something like that. 

Depending on the luck of your draw, you may have to rest from time to time- this can get spicy if you draw a 7, 8, 9 of hearts in a row for example. 

Try to have fun and see if a relative or friend will join you!



10 Tips to Train Through the Holidays

Family... parties... and the flurry and stress to get everything ready for the holidays can make you crazy steamroll many successful training programs. Here are some tips to survive the holidays:

1. Put pen to paper and develop a training plan. What days, what time and what workouts are you going to do? If you are going to an exotic location or visiting family away from home decide before you leave whether you are going to train or not. Note - I did not ask you whether you CAN train (you can ALWAYS train). I am asking you whether you are committed to doing the training. Be honest with yourself. If you are not committed, then just decide that you are not going to do the training and refrain from ruining your trip by guilting yourself everyday for not working out. Too often I hear "Oh, I should be working out" ALL DAY LONG. Just do it or don't but don't kind-of do it. Enjoy your vacation without shaming yourself throughout it. Believe me, everyone around you will thank you for it. 

2. Be realistic. If you are going to the countryside in another country, you probably aren't going to be able to erg, maybe ever. Do your research to find out what is available to you. Is there a CrossFit gym (probably has ergs) or a gym nearby and what time are they open? And then structure your training program according to what is available. If you have a few days with a lot of family activities, it just may be unrealistic to do a 90min workout that day. Plan the volume days accordingly. 

3. Bring the right tools and equipment: running shoes, jumprope, training journal. Those are really the basics. The jumprope will allow you to mix it up from the running and you can find milk jugs or other containers that have some weight to them. If they are "too light" for you- do more, faster to get a better workout. Pushups, squats, jumpies, burpees, situps, hollow rock, tricep dips... none of these awesome exercises need any equipment so you don't have any excuses. 

4. Once you have developed a plan and schedule- share it with your family and friends you will be with. You need them to know your plan both to help you stay accountable, but also to support you. Make sure they know this is important to you and that you don't want anyone sabotaging your workouts. There may be a few days that you have to wake up super early to work out before anyone else is awake. Welcome to rowing. Just do it. Don't feel sorry for yourself, you made the commitment. 

5. Stay on track with your nutrition (See our nutrition blog article). Your training may be less than ideal, but you need to minimize the potential damage from a poor holiday diet. Stick to only one sweet per week and tell your friends and family about your commitment. 

6. Stretch and do core work. You can stretch anywhere so if you're aerobic or strength regime is not ideal, at least increase your flexibility and improve your core strength. Again, no equipment required so no excuses. 

7. Sleep. This is meant to be a recharge time for you- make sure you take advantage of it. Go to sleep early and spend some time daily to relax and meditate. Recharge your body and your mind. If you write, I would encourage you to take some time to write. How are you feeling? Why do you do what you do? Why do you love rowing? Use the time to get to know yourself better. 

8. Get your friends and family involved. I remember at a family gathering asking my brother to join me and after my thirtieth pushup he asked "Who are you GI Jane?" You want to be that person- do the work and inspire those around you to do the work too! It can be fun. 

9. If you are really struck on programming and workout ideas- reach out to us! We offer Virtual Training programs that can get you going. 

10. And have fun. If you have your erg, be creative. Row for an entire movie. If you are watching football- hold a low pushup or hollow rock for commercial breaks. If you are going somewhere in the mountains do hill sprints or hike. If the intensity is not high enough then increase the volume. Take some family members with you. Get outside and enjoy the beauty around you. And be grateful - that you have the privilege and ability to be a part of this great sport. 

College Rowing Series: A Day in the Life...

So many of you ask me, "Can I do it?" You are referring to rowing in college. I actually think the correct question is "Do you WANT to do it?" There is absolutely a rowing program for everyone out there - no matter your size or your speed. What is common among all teams is that it will require you to dedicate time to the sport. How much time may vary widely depending on the program you select. Our first article details a Day in the Life of a College Rower. 

After interviewing our first several college athletes, 100% of them row in the morning during the 20-Hour Season. Alarms go off between 4:50-5:30am five days a week and they all also practice on Saturdays (usually that alarm goes off around 7 or 7:30am). If you are not a morning person or can't possibly imagine getting up that early, you may want to think about this and find out if the programs you are looking at practice in the morning. I can't tell you, that you do get used to it, but you will have nights/mornings that test you. 

All of the athletes also practice in the afternoon - some of them practice every day in the afternoon and some practice three times a week in the afternoon. Every athlete also described optional practices during the week or even on the weekends. Some athletes have a lifting practice right after a morning row and some have it in the afternoon in conjunction with an erg practice. Every athlete is rowing at least 6 times a week and erging at least 2 times a week during the 20-hour season. Some of those ergs may be on-your-own workouts or Captains' Practices. 

Athletes are taking most of their classes in between the morning practice and the afternoon practice and some even reported finishing some homework during that time. Nearly every athlete commented on the immense time commitment and the need to balance your workload and execute time management skills. And although challenging, some reported that the required structure was resulting in greater efficiency and sometimes grades. 

Athletes reported trying to get to bed by 10pm each night. Depending on your school, you may have to make special arrangements (study groups, office hours etc) to meet that bedtime. In the "off-season" for rowing the practices are optional and athletes are indoors erging and strength training. This often coincides with exams and most athletes are off the water from late November until early February unless their water is frozen... then you are off the water until it melts. Most teams take a spring/winter training trip in the second semester to get some water time. 

I have heard several college coaches say something to the effect of: "There's academics, rowing and a social life. You can pick two." I actually think that is a fairly accurate statement. You can of course, have some amount of a social life, but the stereotypical party-social life that is portrayed in most TV shows is definitely not the life of a collegiate rower. Although these athletes described a strict and regimented schedule they all talked about the relationships they have made with their teammates and the satisfaction and fulfillment they find being a Varsity Athlete. 

So the question isn't "Can you do it?" It's "Do YOU want to do it?"


Our College Rowing Series is based off interviews with several athletes currently rowing in college. We are not permitted to tell you who or where they are rowing, but all the athletes are rowing at DI or DIII programs across the United States. 


Holiday Nutrition - Stay on Track

The holiday season can be a rough time to keep on track for performance nutrition goals, and your waist line. There’s treats galore at every corner, large family meals planned, and extra time off that turns into mindless snacking. With a little helpful mindset, keeping on track isn’t as hard as it may seem.

Don’t fall off the track.

Thanksgiving and the holidays are really only one day. One day or one large meal is not what is going to derail you. What derails you is when you fall off the wagon a little bit more every day. It starts with a large meal, and then daily leftovers which turn into daily treating and a new bad habit. When you have the holiday, have a great day. Enjoy it. Have a slice of pie, but the next day, don’t go back for extras. Stick to the one treat a week rule, saving it for the special occasion.

Find healthy meal options.

There are plenty of healthy items to keep your diet a little more on track during the big meals. Try to stick to filling your plate half with a vegetable dish, a quarter lean meat, and a quarter starch or carbohydrate. You will be surprised of how easy it is to enjoy the holiday foods, just sticking to the right portions. Make sure dessert doesn’t become larger than the meal. Pick your two favorite desserts, and only have a half piece of each. Avoid going back for more.

Do something active on the holiday.

To avoid the after-dessert-second-helpings, consider going on a walk, or help clean up dishes. Get your mind out of eat mode and switch to a do something mode. At some point during the holiday, you can still find 30 minutes to do something active. Throw a frisbee with some family or go on a whole family walk in the morning.

Avoid the mindless snacking.

Extra time is great. Down time is great for relaxing and resetting, as well as quality family time. Utilize this time for social actions. Keep conscious of any mindless eating that goes on at these times. If you plan on watching a movie, bring one serving of your snack with you, not the whole bag or container. Consider using vegetables as a great snacking idea. Carrot sticks, cucumber slices, cherry tomatoes and celery sticks are great for munching and easy to come by.

Enjoy the holiday. 

If you stick to these guidelines you will be able to enjoy your time with family and friends (without any guilt) and then get back to work the next day. 

Article Contributed by Carla Rae Nowicki, MS, RD, CSSD, CSCS  Pursuit Nutrition


Tips to Dominate Winter Training

Here are my TOP TIPS to prepare for Winter Training.

1. Take a few days after the Fall Racing Season to spend with friends and family and get yourself recharged and ready to tackle the winter. FITNESS is for LIFE - so that doesn't mean you can't workout, but don't erg. Take a spin class, go for a long run, play a game of ultimate frisbee (as long as you don't injure yourself). Keep it fun and get yourself ready. 

2. Then, find a gym that will support you and has an erg - it has to be convenient and ideally you have some supervision and a few accountability partners. Supervision is critical if you are doing weight-training. Stop in a CrossFit box or gym and ask if they will do a deal for you to have a vacation membership. If you are shying away from the cost, offer to trade sweat equity- you might be surprised!

3. Get a plan. Remember - Failing to plan is planning to fail. If you do not have a training program to follow or guidance from your team check out our Virtual Training Plans. A plan includes the DAYS that you are going to train and the TIME that you are going to train. If you are on vacation decide ahead of time what days you are going to train and figure out what time you can train so that you will actually do it. It is probably early morning since most of your relatives will be asleep. This way you will get it done and you won't have to miss family activities. 

4. Set some goals for yourself and WRITE THEM DOWN. Try to make these SMART Goals (Specific, Measurable, Achievable, Relevant, and Time bound). Set the goal time to be mid-February. Then identify at least 3 goals that are different types of metrics. One goal can and should be an erg time, but make the other two unrelated to the erg. So for example: 
       1. Drop 1 avg. split on 6K erg test
       2. Perform one strict pull-up
       3. Stretch for 10min every other night before bed-track in training journal. 
I find it critical to give yourself different types of goals - you could even have one like "Write a hand written thank you note to everyone after the holidays." Science shows that practicing gratitude improves quality of life!

And finally... 

5. Share your plan and goals with your friends and relatives. Training in the winter is hard and you need their support. Be sure they know this is important to you and when you plan to do the training so that they are not constantly trying to derail you by suggesting alternative activities during your training time!


RSR Blog Series: Inside College Rowing

Welcome to our first RSR Blog Series: Inside College Rowing. I will be interviewing several RSR Alumnae who are all now rowing at different programs across the country. Why am I doing this? When I think back to my high school days- I wish someone could have given me more information about their experience, about the different programs, and just any advice on how I can navigate the confusing process! I hope that current high school athletes (and their parents) who are curious about college rowing will find this series informative and helpful. College rowing is hard - but awesome. I want to help you get as much information as possible to make the important decisions: Do you want to row in college? And if so, where? We have three goals with the series: 

  1. Get an idea of what each school, program and culture is like.
  2. Hear how RSR curriculum and programs have influenced the athlete's experience.
  3. Offer any advice to current high school athletes based on what they have learned already.

I will be asking the athletes about a typical day at the school and if she has any advice for all of you who are currently navigating the recruiting process. Personally, I am also just excited to reconnect with all of my former athletes. I truly care about each and every one of them so it's fun to hear about how they are doing. 

If you have additional questions you would like to see included in the interviews- just let me know and I will do my best!