Girl on the River

S3 Ep.4  If you heard my interview with Andy Triggs Hodge last year you may remember him talking about the brilliant charity, London Youth Rowing, which does fantastic work changing young people's lives through rowing. I was keen to get one of their coaches on the podcast to talk in a bit more detail about their work. So step forward Lawrence Farquarson.Lawrence has been a coach at LYR since 2012. In this interview we talk about:How Lawrence got involved in LYRNJIRC (National Junior Indoor Rowing Championships) and why they're so greatWhat LYR doesA day in the lifeWhy avoiding rowing jargon is helpfulWhy the young people in the LYR programmes aren't expected to row on water unless they want toThe biggest misconceptions about rowingThe perceptions about rowing among working class kidsExpansion of LYR into YorkshireThe difference that rowing makes to young peopleThe importance of promoting exercise because of how it makes you feel, not how it makes you lookWhether there's a difference of approach between male and female rowersHow you can support London Youth RowingRace the Thames 2022You can find more about London Youth Rowing here The email for enquiries that Lawrence mentioned is admin@londonyouthrowing.comIf you'd like to get involved in Race the Thames (and I strongly recommend it), the link is hereFind out more about NJIRC here

S3, Ep 3. As many of you know, I was diagnosed with breast cancer in 2018, and had a mastectomy, chemo and immunotherapy, and since then I've been on a bit of a mission to inform people about things they might need to know about the condition. Which is why I was so thrilled when Napoleon Griffin agreed to come on the show. As both a rower and a male breast cancer survivor, Napoleon and I had LOADS to talk about.You can find Napoleon on Instagram hereWe talked about:Coming to rowing later in lifeBackground as a track and field athleteDiscovering he had breast cancerThe importance of getting any symptoms of male breast cancer checkedThe treatment and the mental battleSecond run-in with cancerThe financial implications of having cancerFinishing treatment - regeneratingThe resources available re male breast cancerThe importance of self-examination for men as well as womenGetting fit after cancer and the benefits of being fit in bouncing back (and outcomes)Learning to scull in Puerto Rico with sharks and manatees!Rowing vs runningMaking history as the first all black quad at US MastersDiversity in rowingWorld Masters 2022Plans for a breast cancer survivors' 2022How cancer changes your attitude to lifeRepresenting your country at international eventsAthletes Without LimitsResourcesInformation about male breast cancer:NHS page re signs and symptomsBreastCancer.Org informationCoppaFeel information re breast cancer in menCoppaFeel information re how to check your chest / breastsAthletes Without Limits - encouraging people with intellectual and developmental disabilities to get involved in sport.

S3, Ep.2 It would have been lovely not to need to do this interview, but sadly our rivers - and the River Wye in particular - are in crisis, and as rowers and river-lovers you ought to know what's going on. So today I'm talking to Charles Watson, founder of charity and campaigning group, River Action UK, to find out what's wrong with our rivers and what we can do about it.How Charles went from PR boss to environmental campaignerWhat's wrong with the River WyeThe elephant in the room dressed as a chickenThree solutions What you can do How much time we have left ResourcesRiver Action UKThe Rivercide documentaryThe BBC Panorama documentary , The River Pollution ScandalRiver Action petitionPetition to ban discharge of raw sewage into watercoursesFind your MP hereFind your local Rivers Trust hereWhere to report pollution incidents:In England: Environment Agency https://www.gov.uk/report-an-environmental-incidentIn Wales: Natural Resources Wales https://naturalresources.wales/about-us/contact-us/report-an-environmental-incident/?lang=enFind your water company hereFind your water company's contact details hereGroups Rowers United to Save the PlanetThe Rivers Trust Friends of the Lower WyeFriends of the Upper WyeWye Valley AONBFind them on Twitter!DEFRA @DEFRAGovUKAvara Foods @AvaraToodsTesco @tescoSainsburys @sainsburysWaitrose @waitroseMarks & Spencer @MarksandSpencerMorrisons @MorrisonsAsda @asdaCo-Op @coopukAldi @AldiUKLidl @LidlGBRiver Action UK @RiverActionUK

S3, Ep.1 A very warm welcome back to the podcast for season 3. I'm really delighted to introduce you to Kate Lindgren, my latest guest, who is a member of Peterborough Rowing Club and a passionate sculler. Having lost her sight as a young woman, she only came to rowing later in life but has taken to it with an enthusiasm that can't fail to be infectious. Kate and I talk about:How and when she lost her sightLife in work and society as a blind personRoller disco!How she discovered rowingHow her other senses come into play in rowingThe sounds of rowingSingle sculling and working with a coach and navigatorKate's favourite drillKate's 20K challengeRacingKate's own rowing language with her coach and their private rowing languageAdaptive rowing and what it involves for clubsHow to make rowing more attractive to people with disabilitiesThe joy rowing gives to KateLockdown and ZoomErgosKate's plans to row in a new placeYou can find Kate on Twitter at @kathryn2503To join my Patreon scheme, head to https://www.patreon.com/girlontheriver

S2, Ep. 6 In all the excitement of the Tokyo Olympics, it's easy to forget about the team supporting the athletes. Behind every medal and record and personal best, there's a huge network of people making sure the athlete performs at their best. Which is why I was so delighted to talk to this week's guest - Wendy Martinson, OBE - who is the lead nutritionist for the GB Rowing Team. Having started her career in the NHS, Wendy soon moved into sports nutrition and has worked with athletes across a number of disciplines including gymnastics, hockey and ballet. At the time of recording, Wendy is out in Tokyo with the rowing team, where she has to make sure each athlete is properly fuelled for each race.In our interview we discuss:How Wendy got involved in sport nutritionThe different demands of individual sports and rowing in particularThe support that coxswains get to manage their weightWhat Wendy's role with the GB Rowing Team involves day to dayMeeting the nutritional needs of rowers and lightweightsNutrition for injury and Wendy's work at Bisham Abbey rehab unitCatering arrangements at the Olympics - or "performance dining"Race day nutritionWendy also asked some questions from listeners:What's the first sign that something's not quite right with someone's nutrition?Refuelling after trainingSupplements - using them strategicallyVegetarian and vegan dietsScreening athletes for deficienciesThe differences between male and female nutritional needsChanging nutritional needs as you grow olderPlant based milks - what to look for on the labelWhether there are any taboo foodsAlcohol - OK for athletes?Time restricted eating (intermittent fasting) and fasted training - whether they can be beneficialFuelling for long endurance eventsWendy's signature dish and favourite food and drinkResourcesBooks:Jamie Oliver's Ministry of FoodAnita Bean's cookery books and books on sports nutrition (including for vegetarians)Performance nutrition by Kevin CurrellFood websites:BBC Food website

S2 Episode 5 Camilla Hadland has a voice that many of you will recognise. Having started rowing as a junior at a small club, she won a place in the U23 Women's 8 and competed at the World Junior Championships in 2010, where they won Britain's first ever women's gold medal at that event. After university, where she was President of her university boat club, she stopped rowing regularly and moved over into coaching.Camilla fell into commentating, but soon found herself in demand. In 2018 she won World Rowing's first ever commentating competition and achieved a spot commentating at the World Cup in Serbia. Since then she's regularly commentated at international events and is part of the commentary team at the Tokyo Olympics. Having done a couple of stints commentating at my club regatta, I was fascinated to hear all about her experiences and to glean some wisdom from her.We talked about:How Camilla got started in rowing and her multiple capsizesLearning to row in a small club set upBeing selected for the GB Team at the Junior WorldsThe challenges of looking after your health while training at such a high levelBody image and the ups and downs Camilla has had with itNot making it into the U23 8+ and moving across into coachingFavourite seat in the boatHow Camilla got started in commentatingHow she learned the craft of commentating - how to cater for the whole audience and create atmosphereFinding your own voiceDifferent types of event - the different preparations and styleThe challenges of live streaming remotely from the European Championships The idea set up for commentatingHow to make an uneventful race sound excitingKeeping tabs on rowing teams throughout the yearMaking mistakes - and learning from themHow to show compassion to a crew losing badlyEssential equipmentAdvice for anyone wanting to improve their commentary skills or progress in commentatingPlans for Tokyo and the likely challengesLet me know if you're inspired to have a go at commentating or to take your experiences of it to a new level. You can find me at @girlontheriver on all channels or by emailing me at girlontheriverpodcast@gmail.com.

As soon as I heard about Row to Recovery I knew I wanted to talk to Robin Winkels, who founded it. Robin is a rower who, as a result of one phone call in 2014, ended up founding a charity that provides rowing for people who are undergoing or have had treatment for cancer. It's a subject close to Robin's heart after several members of her family had cancer, and she loves seeing the positive impact that rowing has on the participants. Here's what we talked about:How Robin got started with rowing and her love for the quadThe River Corrib in Galway and the wildlife on itRobin's own experience of cancer in her familyHow Robin came to start Row to Recovery The practicalities of working with women who have had breast surgeryThe importance of being participant-ledHow rowing together diminishes the feeling of powerlessness in the face of cancerBeing inspired by the participants and what Robin has learned from themHow rowing makes the participants feelRobin's plans to encourage male cancer patients to join Row to Recovery Physical and mental benefits of exercising during and after cancer treatmentHow they kept each other going through lockdownFundraising, recent developments and plans for the futureThe benefits of the project to Robin personallyHow to get involved, find the project or donate!ResourcesFind out more about Row to Recovery here. Click here for their Facebook page. Go to @rowtorecoverygalway to find them on Instagram.Check out these links to find out more about the benefits of exercise following a diagnosis of cancer, at all stages of treatment and afterwards:Exercise guidelines for cancer survivors: https://pubmed.ncbi.nlm.nih.gov/31626055/Impact of exercise on mortality, recurrence and side effects of treatment: https://academic.oup.com/epirev/article/39/1/71/3760392#114725911Guardian article about the benefits of exercise for cancer patients: https://www.theguardian.com/society/2018/may/07/cancer-if-exercise-was-a-pill-it-would-be-prescribed-to-every-patient

Before I go any further, I want to say something to my male listeners. This episode is for you, too. If you're a male coach working with female athletes, it's an absolute must-listen, but even if you're not, assuming you have a wife or a mother or a daughter or a sister or a female friend, or if you belong to a club where there are female athletes, you'll learn something valuable. So please keep on listening.When I decided to invite someone on the podcast to talk about women's health, there was only one person I could possibly consider - the brilliant Baz Moffat. As a former GB rower turned women's health coach, with a huge passion and enthusiasm for her subject, she had the complete package, so I was thrilled when she agreed to join me. Baz started her career as an elite athlete, spending three years as a member of the GB rowing team and winning medals at the World Championships and World Cup. She now works as a women's health coach, with a specialism in pelvic floor, core, nutrition and women's wellness. She is one of the co-founders of The Well HQ which provides much-needed education on women's health to both individuals and businesses.We could have talked for hours, but managed to keep it to just over an hour, during which we discussed:Baz's career as a rower and her unusually late start in rowingHow healthy her life was as an athleteThe challenges talking about women's health in sport and the workplace and the particular challenges for male coachesHow parents and coaches can get the conversation started about women's healthBody literacy and how little we understand about our bodiesThe importance of not judging people for their lack of knowledgeThe benefits to performance of understanding our menstrual cycleEffects of contraceptive pill on sporting performanceExercising during pregnancy and after childbirth - what is safe?Benefits of consulting a women's health physio in second trimesterTraining through perimenopause and menopauseImportance of strength training and what that actually meansWhat to prioritise if only have 10 minutes for yourself a dayAvoiding overwhelmMisconceptions about core stability (and what is included in the core)Importance of pelvic floor exercisesHow to get advice and reminders for pelvic floor exercisesThe Well HQ  - its mission to improve the health of female athletes and to help male coaches to address women's health issues without being inappropriate or creepyResources:You can find the Clue app for tracking your menstrual cycle hereYou can sign up for webinars with The Well on everything from understanding the pelvic floor to menstruation and menopause here.Check out and download the NHS Squeezy app here.

This episode is one that was especially thrilling to make, as it was the first one I actually recorded face to face – out in the open, hence the background sound of the river rushing by and the birds singing. Which is really appropriate as my guest, Angela Jones, spends almost as much time in the river as on dry land. Angela is a wild swimming specialist, a fitness instructor, a traveller, an adventurer and now an author. She has swum without a wetsuit amongst icebergs in Iceland, kayaked, swum and run the length of the river Wye and from coast to coast in Scotland. She's also won international triathlon events, though she tells me she's never been motivated by competition, and feels at her happiest in and around the river – and in particular the beautiful river Wye. “The river Wye flows through my veins and is my office and my playground,” she says.In this episode Angela and I chat about her love of the river and wild swimming. She tells me about the worrying deterioration in the health of the river that she has noticed and logged over the years, and we talk about what we can do to make a difference and save our rivers. We discuss her appearance on a Panorama documentary about discharges of raw sewage into the river and finally she tells me about her wonderful new book, Wild Swimming the River Wye.ResourcesYou can find out  more about Angela here.To buy her fabulous book, Wild Swimming the River Wye click here.Sign the petition Angela refers to here.Watch the Panorama documentary on the river pollution scandal here.Find more resources for saving our rivers on my website, here.And watch us swimming together in the river here (and why not subscribe to my YouTube channel while you're there?!)

S2 Ep.1 Welcome back to Girl on the River for Season 2 – it's so good to be back!I'm absolutely thrilled to bring you the first episode in my new season – an interview with Adrian Ellison, who coxed the 4+ to a gold medal at the 1984 Olympic Games in Los Angeles (the first of five gold medals for crew member Steve Redgrave). Adrian is a brilliant fount of knowledge, and what he doesn't know about coxing isn't worth knowing. We had a tremendous chat (the uncut version of which is available to Girl on the River patrons – you can sign up for the Girl Squad at www.patreon.com/girlontheriver).Here's what we talked about:Adrian's route into coxing and how he ended up in GB Rowing TeamWhat a coxed pair is likeThe best crew Adrian ever coxed (it might not be the one you'd expect)Coxing a bowloaderBeing coached as a coxThe 1984 Olympics 4+ - how it was put together and what the dynamics wereGetting the most out of a crew during a raceThe decision to retire from the GB Rowing TeamWeight loss and the effects on Adrian's healthWhy the coxswain's weight makes little difference to boat speed except at the very highest levelWhat makes a good coxAdrian's style of coxingHas Adrian's coxing improved since being on the GB Rowing Team?Whether international teams should consider using older coxesHow to get better at coxingMistakes Adrian has madeWhat to do when a crew gets carried away in a raceHow to handle a sassy crewLessons from Zoom Ergos and the quest for the perfect strokeIf you fancy joining one of Adrian's Zoom Ergos sessions you can sign up at www.zoomergos.com.  

Ep. 18 In the final episode of Season 1, I'm delighted to bring you the umpires of this year's Boat Races. It's a particularly historic year for the Boat Races, for two reasons. First of all, it's not being held on the Thames, as it usually is, but instead in Ely on the Great Ouse (partly for covid reasons and partly because Hammersmith Bridge is shut for repair). The second reason brings me to my guests - for the first time in the history of the event, there will be women umpires for both the men's and women's races - Olympian and umpire, Sarah Winckless MBE, umpiring the men's race, and World Rowing umpire Judith Packer, umpiring the women's race.I talk to Sarah and Judith about:How they each started in rowing (Sarah at Cambridge; Judith at Oxford)Whether they feel like trailblazersThe response to their arrival on the scene as Boat Race umpiresThe qualities needed in an umpirePoetry for problem solving (honestly!)What rowing can take from the pandemic and the importance of community and inclusionThis year's Boat Race and what it will look likeDealing with the lack of landmarksThe umpiring challenges they will be facing this yearWhether Cambridge will have a home advantageWhether the race is likely to return to the Thames next yearThe Boat Race's image problemResources:You can read all about this year's Boat Races including more about the course, the crews and about Sarah and Judith here.If you're inspired to investigate becoming an umpire yourself, there's more information here.Find out more about London Youth Rowing here and support Judith's Race the Thames challenge here.

Ep.17 Ian Rivers has spent his life seeking adventure. From a childhood he describes as "feral" right through his career in the SAS, he's always looked for the next challenge, and his life hasn't been short of incident. He's sailed oceans and climbed mountains, been kidnapped in Syria (and escaped, using just the natural world to help him navigate his way to safety).And now, as a civilian, he's found his next adventure . In May 2021 he will be setting off to row, solo and unsupported, across the North Atlantic using just a sextant and charts to find his way.I talked to Ian about:His early life in LondonBasic training in the army Different physiological responses to the same regimeDiscovering the thrill of the physical challengeThe type of person that joins the special forcesWhether he considers himself to be braveLearning to navigate by the starsEscaping kidnap in Syria and finding his way back to safetyHis Atlantic row and what inspired itThe route and how he will navigate without GPSWhat he's most looking forward to and what the challenges will beThe charities he's raising money forThe challenges of transitioning to civilian lifeHow we can follow him on the rowResources:Ian's website: Row Sentinel (where you can track him on the row). You can donate to Ian's fundraising here.Read more about the SAS Regimental Association, or SASRA, here and about St Michael's Hospice here.

Ep.16 It's very apt that I should have the amazing Pete Reed on the show this week, as things are really ramping up for the Race the Thames challenge which starts on 22nd March. Pete is front and centre of the fundraising, alongside his former crewmate Andy Triggs Hodge (who I interviewed a few weeks ago here) with his Paravengers team.For those who don't know him, Pete is a three-time Olympic rowing champion (and multiple World Champion), as well as a Commander in the Royal Navy. In 2019 he suffered a spinal stroke, out of the blue, which paralysed him from the waist down, and since then he's been in rehab.He spoke extensively and candidly to Sir Matthew Pinsent about the stroke and life in the immediate aftermath in a brilliant BBC interview, which you can find on BBC Sounds, so I left that aspect of Pete's life in Matthew's capable hands. Instead, Pete and I chat about:Where he is now and life in rehabDeveloping an attitude to cope with change and uncertaintyWhat Pete finds most difficult - managing people's expectationsWhether a rowing coach or a rehab physio is a harder taskmasterHow being an athlete prepared the way for his current challengesStrength of character - nature or nurtureLife in a wheelchair -  the dos and don'ts when you meet someone in a chairPhotography and approaching people for portraitsThe progress of his rehab*GOTR exclusive* - his new role with the Royal NavyBuilding ethical fitnessRowing in a pair with Andrew Triggs HodgeRace the ThamesYou can support Pete and his Paravengers crew in Race the Thames here.The crowdfunder started by Andy Triggs Hodge to help Pete to afford basic adaptations and equipment is here.

Ep 15. One of the things I miss most about rowing is the post-rowing chat over coffee, where we just shoot the breeze about rowing, interspersed with plenty of gossip, a bit of serious discussion and a lot of silliness. Which is exactly what this episode is all about.Rachel Freedman and Tara Morgan are passionate rowers and rowing coaches. They're also the founders of Steady State Network - a superb rowing podcast as well as a movement, a magazine-in-waiting and a network. "Rowing for the rest of us" is how they describe it, and it's just as brilliantly blazer-free as they promise.In our chat (it's really a chat not an interview) the conversation lets loose, covering:Being small as a rowerHow Tara would switch sides for the male GB rowersHow Rachel and Tara discovered rowingHow they met and set up SSN (was it a misunderstanding over Rachel's sexuality?)The joy of coaching masters rowersThe Steady State ethosRegattas - regatta food and the best events in the USDiversity, inclusion and the Changemaker ScholarshipsTara's work with adaptive rowers with the Seize the Oar FoundationAdvice for clubs venturing into adaptive rowingQuick fire questions including some really quite extraordinary, X-certificate coxing callsI hope you found this a little slice of rowing heaven to tide you over until you can get back on the water. In the meantime, do check out Steady State, and look out for Rachel and Tara on ZoomErgos on a Sunday (and me on a Wednesday morning!)

This year is a year like no other, and for the first time in its history, the Women's Head of the River Race, or WEHoRR, is being held over Zoom, on rowing machines, spin bikes and other variations on the theme. In this bite-sized episode I explain everything you need to know about how it's going to work and how to get involved #NotWehorr2021If you're inspired to sign up yourself (do!), you can do that here.

Ep. 14 This week is Eating Disorders Awareness Week, so I was absolutely thrilled that Dr Carolyn Plateau was able to join me on the podcast. Carolyn is a senior lecturer in sport psychology at Loughborough University. She has a particular specialism in eating disorders and disordered eating in the athlete population and has developed an online training programme to educate coaches about eating disorders and help them to react appropriately if they have concerns about an athlete.Carolyn and I had a fascinating (and, I think, really important) chat, covering topics such as:The prevalence of eating disorders and disordered eating in the population at large and among athletesDefining eating disorders and disordered eatingWhat causes eating disorders?Myths about eating disorders including the fact that they can happen to otherwise well-adjusted peopleboys and men can get them (and may present differently)BMI is not necessarily a reliable indicator of whether someone has an eating disorderSigns, symptoms and red flagsWhat parents and coaches should do if they think their child or an athlete in their care has an eating problem (and why you shouldn't make the GP a last resort)Resources for coaches - Carolyn's online training programme for coachesBeing careful with the language we useThe single best thing we can do as rowers to protect our young athletes from eating disordersResourcesYou can find out more about the online CPD course here: https://deia.org.uk/about. Discounts on the individual price (£50) are available for groups and organisations - just encourage them to get in touch with Carolyn directly: C.R.Plateau@lboro.ac.uk Twitter: @CarolynPlateau University webpage https://www.lboro.ac.uk/departments/ssehs/staff/carolyn-plateau/ Other useful resources:TrainBrave website (focuses on RED-S and eating concerns in athletes)  https://trainbrave.org/B-eat https://www.beateatingdisorders.org.uk/ First Steps ED (general eating disorder support): https://firststepsed.co.uk/Around the Dinner Table - an excellent online forum for parents and carers:  https://www.aroundthedinnertable.org/h2around-the-dinner-table-online-forum-for-parents-and-carersh2-136439 Books:Eating Disorders in Sport by Thompson & Sherman https://www.routledge.com/Eating-Disorders-in-Sport/Thompson-Sherman/p/book/9781138884427Sport Psychiatry Handbook (Currie and Owen) – gives a nice overview of mental health issues in athletes, including eating disorders. https://oxfordmedicine.com/view/10.1093/med/9780198734628.001.0001/med-9780198734628

Ep.13 I'm still pinching myself that yet another rowing legend has come on the podcast. This time it was my honour to welcome Andrew Triggs Hodge - three-time Olympic champion, multiple World Champion and Boat Race winner.Despite his incredible rowing prowess, Andy is ridiculously modest (and really good fun) and we had a great chat. We talked about:His undistinguished sporting career at school - always the last to be picked!His journey into elite rowingWhy he's not the easiest team mateThe dynamic with Pete ReedThe challenge of retiringThe demands that high performance sport puts on your bodyThe work done by London Youth RowingThe benefits of rowing and how it can change livesRace the Thames - what it is and how you can get involvedDressing up as Snow White (no, really!)The Tideway Tunnel project and Regatta LondonWhat we as rowers can do for the environmentResourcesAndy's interview with Martin Cross's on his YouTube podcast, Crossy's Corner, is here.You can find him on the Broken Oars podcast here.You can find out more about London Youth Rowing here.Details for Race the Thames are here.You can read more about the Tideway Tunnel Project here.And if anyone has a photo of Andy dressed as Snow White, I think we all should see it!Other episodes you may enjoy:Sir Matthew Pinsent, 4 X Olympic champion, on being an Olympian, life after rowing, the Boat Race, the rowing community and Celebrity MasterchefZoe de Toledo - cox, Olympic silver medalist, World Champion, medic, mince pie expertFrances Houghton MBE on being a five-time Olympian and other life lessons

Ep.12 What a joy it was to have Eira Parry on the podcast! A former GB Rowing coach, teacher, founder of High Performance Parenting and stepmother to an Olympic athlete, Eira has seen the life of young athletes from all sides and has so much wisdom to share with anyone involved in the lives of young athletes, whether as coaches or as parents. She has also, excitingly, just been appointed as one of GB Rowing's seven new selectors, a role for which she will be brilliantly suited.Eira and I had a wonderful chat about:Lockdown life and why it's suited herHer own early rowing history and how failing to achieve what she wanted has shaped her careerHow the best athletes have come through adversityEira's career history as teacher, rowing coach and coach at the GB Start Programme as a Talent ID coachHow she came to found High Performance Parenting, supporting parents of young athletesHow young people benefit from sport - the benefits beyond just the physical and how that can carry through to later lifeWhat schools can do to engage those children not interested in sportConcerns about levels of physical inactivity in lockdown (and the positives in the increase in walking)How to make the most of lockdown and turn it into something positive, even if you can't row or do your usual sportEira also answered questions from listeners about:Coping with the daily demands of being the parent of a young athleteHelping your young athlete build resilience and cope with disappointment (and the value of asking the coach for feedback)How to help your young athlete build their confidence and deal with competition nervesHow to get the balance right as a parent between communicating too much and too little with the coach (and how coaches can help with this)What to do if your child isn't selected for a crew or teamWhat to do if your child wants to give up sport and you think they may live to regret itHow to help your child juggle all the different demands on their timeHelping your young athlete to have a healthy attitude towards food and nutrition and body imageAdvice for coaches on helping young athletes to develop a healthy attitude towards winning and goal-settingRESOURCESYou can find out all about High Performance Parenting and what Eira does here.You can buy Frances' Houghton's book here. It gets a mention in so many of my interviews - and rightly so - it's brilliant!The Women's Sport Network Mojo manuals that Eira referred to can be found here.And looking ahead to next week, you can read all about Race the Thames here.

*Trigger warning * this episode contains discussion of mental health problems and suicide.This is by far the most significant episode I've broadcast to date. Not because my guest is a household name - in fact you probably haven't heard of him. Nor because he's had a stellar career - he's a 17-year-old school student (although he has wisdom and insight way beyond his years). No, the reason why this episode matters is because it addresses one of the most worrying problems facing our society - mental health problems amongst young people and teenage suicide.In April 2019, Rui's brother, JJ, took his own life. He was 19 years old. Since then Rui has raised many thousands of pounds for the mental health charity, Mind. In this interview we talk about:Lockdown life and what it's like doing school from homeJJ - who he was, his character and interests and how Rui likes to remember himJJ's relaxed approach to rowing and the joy of paddling for the sake of paddlingBeing Captain of BoatsHow and when things went wrong for JJThe aftermath of JJ's death and how rowing (and music) helped Rui throughThe fundraising Rui has doneWhat schools and universities could do better to support troubled studentsThe importance of talking about our feelingsWhat we can do for loved ones if we're concernedWhy anyone struggling with their mental health shouldn't suffer aloneRui's hopes for the summer of 2021 and his quest for the seven seat (#RuifortheSevenSeat)Resources mentioned on the showThe fundraising page set up by Rui's family in memory of JJ is here.You can find out more about Time to Talk Day here. Rowing Together for Healthy Minds is most active on Instagram, here.Check out the mental health charity, Mind, for all sorts of resources and support.The number for the Samaritans is 116 123 (it's free, 24 hours a day, 365 days a year). They also have a self-help app where you can keep track of how you're feeling, and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis.

Ep.10 Steven Dowd insists he's just an ordinary guy. But once you've listened to this episode, I think you'll agree that he has shown himself capable of extraordinary resilience in the face of monumental challenges. Hit by a spinal cord injury at the age of just 37, he has used it as an opportunity for growth and connection. Oh, and he also has the most incredibly soothing voice - I seriously think he should be the Headspace narrator!!!In this episode we discuss:Steven's life before his injuryThe accident that left him paralysed and what followedThe life-changing clinical trial he signed up forHis 200 day vow to his wife - and how he achieved itHis approach to getting through the dark timesWhy there's no hierarchy of challengesHow the Endurow Challenge was bornHow you can get involvedWhat he's learned from his remarkable podcast guestsSign up for Endurow Challenge hereYou can sponsor me here (even £1 would be SO MUCH appreciated)Find Steven's excellent podcast here.Learn more about Wings for Life here.Read about the ISCoPE clinical trial that helped Steven here.You can find out more about Steven and book him as a motivational speaker here. 

Ep 9. The more I talk to elite rowers and coxes, the more I understand the importance that sport psychology plays in creating the best performances both on and off the river. That's why I was so delighted when expert in sport psychology, Chris Shambrook, agreed to come on the podcast. We had a fascinating chat, covering:Chris's path into sport psychologyHis experiences of working with the GB Rowing SquadWhether rowers have unique psychological needs compared with other sportsHow to deal with a personality clash between athletes or between coach and athleteThe psychology of the Olympic cycleDeveloping a challenge mindset instead of a threat mindsetLearning to observe your thoughts and emotionsChris's work with Planet K2 Chris went on to answer listeners' questions about the following:Mind over body on the ergCoping with the fear of the erg test - the gold-silver-bronze approachNot finishing an erg testThe connection with mindful meditation and using your fear of failureImposter syndrome and perfectionismHelping adult learn-to-rowersDealing with the ageing process as an athleteSupporting young rowers with varying growth ratesWhat resources are available if you don't have a sports psychologist to handHow to cope with the uncertainties of the pandemic as an athleteThe books Chris refers to in the interview are as follows:Chris's own book, The Mental Game Plan, which can be found here. The Positive Power of Negative Thinking by Julie NoremLearnings from Five Olympic Games by Frances HoughtonMind Games by Annie VernonThe Long Win by Cath Bishop The blog posts on the Adidas site Chris talks about are here:https://www.gameplan-a.com/2020/09/how-to-stay-on-track-when-the-finish-line-is-out-of-sight/https://www.gameplan-a.com/2020/04/when-goalposts-shift-adapting-to-the-changing-world-around-us/https://www.gameplan-a.com/2021/01/2021-an-unmissable-opportunity-to-live-the-new/Other resources referred to by Chris :The British Association of Sport and Exercise SciencesBritish Psychological Society Performance Room  including covid self-care resources https://www.theperformanceroom.co.uk/category/covBelieve PerformChris's business, Planet 2KThis week I released a fun, behind the scenes video to Patreon subscribers. To get perks like this plus early access to episode, click on "support the show"!

Ep 8. Most of us have done a little bit of charity fundraising at some point in our lives - we've maybe run a 5K or given up alcohol for a few weeks or completed an erg challenge. Most of us haven't raised £42 million for charity. My guest this week, the amazing Bernie Hollywood OBE, has done just that alongside an incredibly demanding career as a banker.  This extraordinarily driven man has run 150 marathons, trekked to both Poles, crossed deserts, and is now planning to row the Atlantic on his own. Equally importantly, he's just taken up the position of Foundation Manager of Love Rowing - British Rowing's new charitable foundation aimed at increasing diversity and inclusivity in rowing. I was so delighted when Bernie agreed to come on the show as his values align so much with those of Girl on the River, and I was keen to quiz him about exactly what Love Rowing is all about.In this episode we discuss:What motivates Bernie to be such a prolific fundraiser and how it all beganWhy he always refers to his charity challenges as "adventures"Bernie's ethosLove Rowing - its aims and objectives and how it will workHow rowing makes a difference in young people's livesBernie's next adventure - the Talisker Whiskey Atlantic challenge The innovations Bernie is introducing to his Atlantic rowBernie's ambitions to raise £1 million for Love Rowing and the SamaritansYou can find out all about Love Rowing on its website, here, and on Twitter at @LoveRowing_BRCF. All enquiries about Love Rowing and Bernie's fundraising should be directed to info@loverowing.org.Bernie's website is here. The British Rowing Inclusive Club Guide that Bernie refers to can be downloaded here.The artist who is designing the artwork covering Bernie's boat for the Talisker Whiskey Atlantic Challenge is Justin Eagleton.The number for the Samaritans is 116 123 (it's free, 24 hours a day, 365 days a year). They also have a self-help app where you can keep track of how you're feeling, and get recommendations for things you can do to help yourself cope, feel better and stay safe in a crisis.

Ep 7. I wanted to start the year with a really special guest, and my goodness, that's what I've got for you! Frances Houghton MBE has represented GB in rowing at five Olympic Games. She has won three Olympic silver medals, four World Championship gold medals and one European title. She's also an incredibly thoughtful person who's collected an amazing amount of wisdom over the years and has distilled it into a brilliant book called Learnings from Five Olympic Games, which you can buy here.Frances was an absolutely brilliant guest and, in common with other Olympians I've interviewed, incredibly and not remotely starry. We talk about: Her life in Cornwall - walking, sea swimming, gig rowing and surfingWhether she has any unfinished business, looking back at her rowing careerThe change in mindset she adopted after Beijing and how it enabled her to return to rowingTogetherness and the Rio 8+ (plus the challenges they went through when the crew was dismantled and seat-raced)Honesty and cohesion in crewsThe Olympic training regimePeriods and hormonesWhether she was able to retain the joy of rowing despite the tough regimeFrances' relationship with the ergo and her tips for erg testsWhether you ever actually enjoy a raceWhat it feels like on the start (and the weird thing about vinegar)Olympic Village life and the differences between the five GamesThe post-Olympic crashLearning not to be the expert in the crewSports psychologyCooking and training as a chef and the Ballymaloe Cookery School.If you're enjoying the podcast, I'd love it if you'd share it with just one person who might enjoy it. And if you could see your way to rating / reviewing it that would be amazing - it all helps to get the word out. If you're on Apple you can leave a review here.Thanks again for being part of Girl on the River. I'd love to hear from you - let me know what you think of the podcast, who you'd like to see guesting on it, what you'd like me to talk about. You can find my blog at Girl on the River and do come and say hi on social media at @girlontheriver on all channels.

Ep 6. In the final episode of 2020, you're the interviewer! Girl on the River answers questions sent in by listeners, turning her mind to issues such as her best moments of 2020 (and yes, there were some!) and how she'd spent £10,000 on the sport of rowing.The rowing kit people I mention are Queen B Athletics - my all time favourite women's kit!The rowing furniture maker I mention is Rob Thompson - check out his incredible repurposed boats!The Love Rowing foundation is the charitable foundation of British Rowing whose aim is to promote accessible and inclusive rowing and has started some brilliant outreach programmes.Running a podcast is unexpectedly expensive - I rack up monthly costs on hosting, recording and editing on top of all the equipment, so if you feel able to throw a few quid in the pot to help to keep the show on the road, you'll get early access to all episodes, plus bonus content and other fun perks. Link below:

Ep 5. I promised you a special guest for the Girl on the River Christmas Special, and my goodness, I've delivered. In an exceptionally feel-good episode, four-time Olympic champion and Celebrity Masterchef finalist, Sir Matthew Pinsent, joins me to talk about:The ups and downs of 2020Pinsent family Christmas traditionsBeing defined by rowingLooking back on the rowing culture of the 90s/2000sThe differences between elite rowing then and nowHis struggle with nerves as an athleteThe challenges of umpiring and the infamous 2012 Boat RaceHow to improve inclusivity in rowingBroadcasting and the thrill of interviewing athletes at the OlympicsCelebrity MasterchefWhether we'll ever see him on Strictly Come DancingAt  the end, Matthew reads out some Christmas messages sent in by listeners.If you're enjoying the podcast please do share it with your friends, and if you're on Apple, it would be amazing if you could rate and/or leave a review.Tune in again on 30th December for my Ask Me Anything episode (qq now closed!). In the meantime, wherever you are, and whoever you're spending it with, I'd like to wish you all a very happy Christmas.

If you had to select an 8+ out of biscuits, what would they be and in what order? This was the fiendishly difficult question put to Girl on the River when she invited questions for her Ask Me Anything episode. So huge was the topic, she decided it merited an episode all of its own.After extensive testing, seat racing and public consultation, as well as a few, shock, last-minute substitutions she has come up with her final crew and reveals all in this very special bite-sized edition.For those of you who have asked for the flapjack recipe mentioned in this episode, here it is:Girl on the River's Five Seat Flapjacks300g butter150g sugar (brown if you like it darker, but caster is fine)40g treacle110g golden syrup450g porridge oatsMelt the butter, sugar, golden syrup and treacle in a pan. Do not let it boil. Mix in the oats and stir thoroughly.Press into a tin (I use an IKEA roasting tin c33-23cm and I usually line the bottom with greaseproof paper)Bake in the oven at 170C fan / 190C non-fan until set and golden brown around the edges.Mark into portions while still warm, then leave to cool on a wire tray. Store in an airtight tin or gobble the lot in one sitting. They never last long in my house.If you're enjoying the podcast, please do rate and review it - it really does make a difference. And for more bonus content and early access to episodes, why not become a Patron?

Ep 4. How did you sleep last night? If you ever have a bad night's sleep, this episode is for you! James Wilson, aka The Sleep Geek, is a sleep expert and an advocate for poor sleepers, who works with everyone from governments to football teams, helping people like you and me get a better night's sleep. He firmly believes that there's loads anyone can do to improve your sleep (and as a handy by-product, improve your sporting performance).In our fascinating chat, James talks about: His own sleep history and becoming a sleep expertHow the importance of sleep is overlooked in sport and how this affects athletes' performanceWhether it matters if you have a bad night's sleep the night before a raceWhat constitutes a good night's sleep Sleep trackers and whether you need oneWaking in the night and how to get back to sleepHow food and drink impact our sleepMelatonin supplements and sleeping pillsHow to choose a mattress and pillowBlue light (and whether you need those funny glasses)How to get children to go to sleep and stay asleepLiving with a snorerWeighted blanketsRestless leg syndromeSnooze button syndromeLightboxes and daylight alarm clocksJames can be found at The Sleep Geek and on social media at @thesleepgeekHe is a co-founder of Being Well which works with people to improve their physical and mental health.The Finnish bed company he mentions is Unik.If you fancy some fun, exclusive bonus content and early access to episodes (and want to help me work towards one day breaking even!) check out my patreon scheme here.Music by Aaron Jackson of Broken Oars Podcast.

Do you lean back too far at the finish? Or overreach at the catch? Girl on the River does both! At just 5'3" she suffers from Small Rower Syndrome which makes her compensate for her height with both of these faults.In this bite-sized mini-episode Girl on the River discusses some top tips and tricks to stop her from doing both of these things, which she learned from Paralympian Naomi Riches, and shares a surprising use for a face mask!

Ep 3. Sue Anstiss is not one of those people who spent 2020 sitting around making sourdough and eating banana bread (though I'm guessing she'd approve of leaping around doing PE with Joe). Instead, she's been busy working towards a world where women's sports are treated equally and girls and women throw themselves into exercise and sport with enthusiasm.In this third episode of the podcast, Girl on the River chats to Sue (who has an MBE for services to women's sport) about:her early influences and sporting role models, and how she finally achieved a GB vest in her 40sopen water swimming (in all seasons) and how it's good for the soulSue's foray into indoor rowingHer gradual realisation that there were inequalities between men and women in sport, especially in team sportsHow the way we treat girls in society generally will affect how they feel about sportThe reasons why women's team sports have been underfunded and what can be done to improve thisWomen in coachingThe work of the Women's Sport Trust and the Unlocked programmeThe importance of racial equality in promoting women's sportWelfare and safeguarding in sport and funding criteriaFearless Women, Sue's podcast, The Game Changers and her forthcoming book, Game On - the Unstoppable Rise of Women's SportYou can buy Eat, Sweat, Play by Anna Kessel here (I'm going to be reading it myself!)You can find details of the Women's Sport Trust here.Sue's award winning podcast is The Game Changers.Her organisation is Fearless Women.Her forthcoming book is Game On - the Unstoppable Rise of Women's Sport - you can preorder it or make a pledge towards it.With thanks to Aaron Jackson of Broken Oars Podcast for the beautiful music (and by the way, check out his podcast - it's excellent).

In a bite-sized mini episode, in advance of the British Rowing Indoor Championships, Girl on the River talks about:Where to watch the BRICEntering the League if you haven't signed up for BRICWarming up with Jess EddieMaking a race plan (including some wisdom from Sir Matthew Pinsent)BRIC is being streamed live on the British Rowing website here and you can find all about the league here.You can sign up for Zoom Ergos here - no need to be a rower or to be a member of a rowing club or of British Rowing! All you need is a rowing machine.Good luck to everyone who has entered and don't forget to let GOTR know how you got on!

Ep 2.  Why would anyone row the Atlantic, risking sharks, jellyfish, storms and waves the size of a house? And why, in particular, would a 50-something lady with a rare form of pneumonia take on such an extreme challenge? Could it be a cunning plan to avoid a season of erg tests or is there more to it than that?In this second episode, Girl on the River talks to her friend and crewmate, Elaine Theaker, who in 2018 rowed the Atlantic in a trio, successfully completing the Talisker Whiskey Atlantic Challenge and picking up two Guinness World Records along the way.Elaine tells Patricia about:her unsporty start in life and how in middle age rowing got under her skinthe extraordinary and all-consuming steps needed to prepare for the Atlantic challengeher own health challenges with cryptogenic organising pneumoniagetting to know her Atlantic shipmatesthe challenging start to the racethe routine on boardseeing dolphins under a full moonthe horrific final 24 hourswhat she learned from the challengegetting her name in the Guinness Book of RecordsHer adventures were made into a musical - Atlantic Ladies, the Play - which you can find on YouTube in two parts:Part 1Part 2If you're enjoying the podcast and would like early access to episodes plus all sorts of cool, bonus material, check out Girl on the River's patreon scheme - you'll be helping to keep the show on the road as the costs of running a podcast are mounting!

Ep 1. In the very first interview of the podcast, I'm joined by the fabulous coxswain, Zoe de Toledo - super-cox, Olympic silver medalist, World Champion, Boat Race survivor, medical student, coxing educator and mince pie connoisseur. She's someone I've wanted to meet for years, and she totally lived up to expectations.We had a great chat about all things rowing and coxing, and in under an hour managed to pack in Zoe's thoughts on:Passing the time in lockdownHow coxing helps her as a doctorHer career progression as a coxWhy coxing is about more than just being small and shoutyThe infamous Boat Race 2012The Rio Olympics and crew cohesionThe mystery of the perfect crewMince pies and the abominable love child of Father Christmas and Percy PigIf you're interested in learning more about coxing from Zoe, check out Chattercox - she's also on Twitter and Instagram at @chattercox1.For Zoe's in-depth investigations into the best mince pies on the market, head to @themincepiereport on Instagram.If you enjoyed this interview and would like to hear more, please, please subscribe on any of the podcast apps, and if you're an Apple user and fancy leaving me a nice review, that would be amazing!Now, then. My fourth episode is going to be an Ask Me Anything show - your chance to ask me anything you like, from the deep and serious to the silly and trivial. Pop your question on social media (I'm @girlontheriver on all channels) or email me at girlontheriverpodcast@gmail.com. You can even record your question on your phone and mail me the sound file to girlontheriverpodcast@gmail.com and I might play it on the show.If you fancy getting hold of episodes a day early and accessing some fab bonus content such as extra episodes,  behind-the-scenes videos and invitations to join me in Zoom workouts, check out my Patreon scheme.You can find my blog at Girl on the River. Huge thanks to Aaron of Broken Oars Podcast (another great rowing podcast which you should totally check out) for the beautiful music, and to Illya Derigs for the brilliant artwork. Also to Bethan and Mike of Low Key Audio for mentoring me from complete novice to published podcaster.

Introducing Girl on the River, the Podcast! This trailer tells you everything you need to know about the podcast and when and where to find it.At Girl on the River, the Podcast, I'm going to be chatting to guests from all around the rowing and sporting world about anything and everything to do with rowing. Guests will include Olympians, Atlantic rowers, erg monsters, campaigners, nutrition and sleep experts, physios and coaches to give expert input on technique.There will also be opportunities for you to get involved, with Q&A sessions, listener debates and a Patreon scheme that will let you access fun content like behind the scenes videos and bonus episodes.You can find podcast episodes and my blog at Girl on the River, and the podcast will be on all the major podcast providers.Please, please subscribe, spread the word and join the crew!