5 time Olympian, Fran talks about her new book - Learnings from Five Olympic Games in which she frankly shares all the mistakes she made on her rowing journey to the top of the sport.

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Timestamps

03:00 Background in rowing

06:00 The new book started because I stumbled across an Olympian's notebook. All my learnings in a succinct volume. A Handbook of "What Worked" in Rowing.

09:00 Contribution to the British Womens 8s group - how champions do it does not work. The Crew needed permission to believe in yourself; what's inside us is enough.

15:00 The Womens Eights Year 2016 as a graph.

Setting our goals we focused on W2- percentages as our goal.

18:00 Moving from judgement to action.

The challenge of seat racing - we had to be able to talk openly. We trusted our pattern.

24:00 The right pattern of rowing - keep doing it.

27:00 Rowing under pressure.

The difference between concentration and thinking.

Focus on keep concentrating on what you've chosen to think about.

29:00 The HOW for big boats is important - how to make a change. Spend time on your communications and language as a crew.

33:00 Life and Rowing. Another diagram. After burnout I needed perspective. It was poisoning me in my mind - the hosepipe of stress untwisted.

41:00 Giving back - mentoring younger rowers.

Pass on learnings and values. It would be such as waste not to do this.

45:00 Treat the book as a conversation starter.

I came to construct the ultimate race from medal to what I should be feeling to deliver it.

48:00 My role moved from Dictator to Energy Director.

53:00 Your Racing Start

Getting it up on the rise - it's a feel thing.