Kristin is a lightweight rower who discusses with Rebecca how to be successful at rowing lightweight and improving your 2k.

Timestamps

02:00 Background in rowing and professional personal training and fitness training for women and weight loss.

05:00 Pacing your 2k correctly. Knowing what not to do is important. Physiology - lactic acid flood hurts and the 3rd 500 is a suffer fest.

07:00 Have a strategic approach. The ideal approach is to get on a pace you can sustain and a little bit faster at the end.

10:35 When you drift off the target split. Mental strategies to follow.

12:50 Physical strategies - focus on rate.

1430 Being a successful lightweight - coaches need to get educated. Create a plan for yourself

16:30 Write a calendar for your weigh in - 8 weeks in advance. Weekly target weight loss. Build healthy eating habits.

23:00 Coaches need to learn. Systematic ways to lose weight. They might go faster while losing weight. It's an opportunity for athletes to get to know their bodies. Learn how much weight you lose when asleep.

26:30 I weigh in once a week. Self-talk what does it tell you? It's not your self-worth.

33:00 Top tips for team support - knowing ourself is key. What does your crew mate say that help or hider? Always frame remarks in the positive.

37:00 A moment when I really botched it.

38:00 My best race ever. Luzern 2012 in Womens Lightweight double sculls WL2x where top 4 finish was our goal,

42:00 Free 2k erg testing resource checklist - download it https://kristinhedstrom.com/2k