1. How to get stronger Irish performances at domestic and international level (DM)

2. Training levels The main driver of performance is the level at which athletes are training. The challenge to clubs/universities is to deliver a programme which aspires to produce an international standard of training and racing. The next page is the programme that I ran with when I had intermediate level rowers in Cambridge.

3. 31 60min fartlek +technical weights 1 18km erg 6km rest intervals Session 2 60min run 2 5km ergo rate 21 Weights 3 90 min ut2 30min warm up on erg and 60min on water Session 2 60min run 4 rest 5 7.5 km time trial. Over the lock. All crews 6 90min run/ cycle/swim erg 7 60min fartlek +technical weights 8 90 min ut2 30min warm up on erg and 60min on water Session 2 60min run 9 5km ergo rate 21 Weights 10 18km erg 6km rest intervals Session 2 60min run 11 60min fartlek +technical weights 12 7.5 km time trial. Over the lock. All crews 13 90min run/ cycle/swim erg 14 60min fartlek +technical weights 15 18km erg 6km rest intervals Session 2 60min run 16 3 x 12 min at rate 20, 22, 24. on water weights 17 90 min ut2 30min warm up on erg and 60min on water Session 2 60min run 18 60min fartlek +technical weights 19 2.5 km time trial Flat out 20 90min run/ cycle/swim erg check fatigue levels 21 Speed work 30sec x 10 full recovery 30min warm down Final weight session before lents 22 Ut2 row 90 min @ good aerobic pace + fartlek 23 30min @ rate 20 on erg + practice starts and technique 24 90 min ut2 30min warm up on erg and 60min on water Session 2 60min run 25 Rest 26 60min fartlek with speed work 5/5/5 27 Rest 28 Light paddle and short sprints

5. Individuals make the difference In any organisation it is the individual drive of those involved that makes it successful A successful club or team will have an individual or small group of like-minded people who are driven to create something unique and exceptional The challenge is to create a fun, tough and competitive environment that allows talent to reach its potential

6. From novice to world champion in two years- Armstrong’s rise shows rowing’s wider potential

7. Example: Glasgow Academy The existence of this programme is largely down to the work of Iain Somerside, a parent who established the school club eight years ago and has run it since This club has recently been in the news because two of the rowers have risen up the junior ranks very quickly and now both are Junior World Champions

8. A very brief overview of the rise of NZ rowing In the 1990’s NZ rowing was in the doldrums despite some previous Olympic success. Club coach Dick Tonks coached Rob Waddell to an Olympic gold medal in 2000. (Tonks worked night shifts so that he could coach his athletes full time during the day). That gold medal led to several things: 1.A belief from other NZ rowers and coaches that it could be done 2.A confidence in the training system 3.An awareness of what an Olympic Champion looks like and trains like as a role model 4.Extra funding This allowed Tonks to develop his squad further and in 2004 the Evers-Swindell twins won the W2x in Athens. Again, this led to more funding, more coaching and more development. Four HP regional centres were established with this funding. They now feed the centrally- based national team (developing both talented athletes and coaches.) Having won that first gold, they have been able work both from the top down and the bottom up

9. Personal thoughts Training for youngsters. Fun Competitive Tough Glasgow academy: www.facebook.com/glasgowacademy National Championships Should involve our international athletes (but is at the wrong time of the year) Our athletes are restricted from training during championships and regattas If the Championships are in July it’s a good place for U23 crews to race to test themselves. Clubs/Universities international athletes International athletes can be inspiring and prestigious for clubs. They should be actively supported U23 and Junior HP athletes can return to their clubs with increased motivation and knowledge Representing your country is a huge honour: we should all work together to support any Irish athlete with the talent to represent their country if they want to Champions are everywhere!