The Coxswain's Journey - In the sport of rowing!

In this casual convo, I sit down with Mario Laing from Lake Eildon Rowing Club to have a chat about his commitment to 100 consecutive days of rowing training. We talk through why he started, what he’s learned along the way, and how the reality didn’t always match the expectations—especially on the tougher days.

A key theme that comes through is discipline. Not motivation, but the ability to keep turning up when the body is flat, the metrics aren’t improving, and the excitement has worn off. Mario shares what’s shifted for him physically and mentally, and how this block of consistent training is shaping his longer-term goals.

There’s plenty here for anyone thinking about consistency, building habits, or just getting through the days where training feels like a grind rather than a win.

For those of you who know me, I bang on about discipline constantly, and it's only with discipline and motivation that you can achieve success, not with motivation alone.

This is a huge episode bringing together our highly experienced and knowledgeable panel to cover the absolute peak of the Victorian rowing calendar. I’m joined, as always, by the doyen himself Alan Crute from Rowing Regatta Form Guides and Chat, alongside Campbell Roberts from Campbell’s APS Rowing Review, and Kat Dunell, rowing guru and passionate parent, to break down all the key moments from a massive weekend of racing.

We dive into the Victorian Head of the Schoolgirls Regatta in Geelong and the Scotch Mercantile Regatta in Nagambie, unpacking performances, emerging trends, and the crews that really stood out—there were plenty.

From there, we turn our attention to what’s next: a preview of this weekend’s APS Heads of the River at Nagambie (boys and girls) and how it’s shaping up, before casting an eye further ahead to the Australian Rowing Championships at Lake Barrington, starting next Monday.

Plenty of insight, a few opinions (as always), and the usual light-hearted chat—this one covers a lot of ground and is well worth the listen if you’re following the 2025–2026 Victorian school rowing season.

In this episode, I’m joined again by Alan Crute from Rowing Regatta Form Guides and Chat, along with expert rowing parent Kat Dunel, to preview the upcoming 2026 Victorian Head of the Schoolgirls' Regatta taking place this weekend.

Around 2100 athletes will take to the Barwon River in Geelong for the biggest event on the Australian schoolgirl rowing calendar. We run through the Seniors, Inters and Juniors, breaking down the key crews and storylines to keep an eye out for.

Alan also gives us his tips for who might take home the wins. Over the past few seasons, he’s had a very high success rate picking the winners — although this year he might have a tougher job ahead of him with several divisions looking extremely tight.

If you’re heading down for the regatta, be sure to have a listen on the drive down the highway to Geelong this week and get across the crews to watch before racing begins.

As the Victorian school rowing season builds toward its crescendo, I chat with two of the most knowledgeable voices in the sport for a comprehensive preview of the championship regattas.

Alan Crute from Rowing Regatta Form Guides and Chat breaks down the schoolgirls' season and gives his insights heading into the Victorian Heads of the Schoolgirls Regatta. Who’s peaking at the right time? Which crews are building momentum? And where could the surprises come from?

On the boys’ side, Campbell Roberts from Campbells APS Rowing Reviews unpacks the APS season amongst the main boats as we approach the Victorian Heads of the River. We discuss form, standout performances, and what to expect from the main contenders, and what surprises, if any, may occur.

If you’re following Victorian school rowing, this is your essential guide to the crews, contenders, and storylines that will define the 2024 Heads.

Be sure to tune in.

Episode 5: Beyond the Finish — Celebrating, Learning & Recovering

Crossing the finish line isn’t the end of the Head of the Yarra — it’s the start of reflection, recovery, and celebration. In this final episode of Inside the Coxswain’s Mind, we look at what happens after the race and how to carry those lessons forward.

We cover:

• What to do immediately after the finish line

• How to debrief results constructively — win or lose

• Making notes and insights for next year’s race

• Recovery tips for both rowers and coxswains

• The social side of HOY — community, stories, and shared memories

A thoughtful wrap-up to the series, this episode celebrates the endurance, teamwork, and camaraderie that make Head of the Yarra one of rowing’s most memorable events.

Episode 4: Regatta Day — Strategy, Timing, and Crew Mindset

Race day — the moment everything comes together. In this episode, we talk about how to manage the pressure, logistics, and mindset of Head of the Yarra day so your crew can perform at their best.

We cover:

• Arrival timing, rigging, and warm-up routines

• The coxswain’s role in setting the tone — calm leadership vs. fired-up motivation

• Managing the marshalling zone and maintaining composure

• Race tactics

This episode is packed with practical insights for both rowers and coxswains to stay composed, confident, and connected when it matters most.

Episode 3: Fueling for Endurance — Diet & Hydration Before HotY

The Head of the Yarra is a long, demanding race — and how you fuel your body can make all the difference. In this episode, Jen, from Toowong Rowing Club , and I explore what to eat and drink in the lead-up to the 8km race so you can perform at your best on the day.

We cover:

• What your body needs for sustained endurance

• How to approach carb loading and maintain gut comfort in the lead up

• Fuelling strategies on race morning

• Smart hydration before and after racing

• Post-race recovery tips

Whether you’re racing HotY for the first time or fine-tuning your routine, this episode offers practical, tried-and-true advice to help you stay fuelled, focused, and ready for the river.

Episode 2: Reading the River — The Course, Conditions & Steering

The Head of the Yarra course is unlike any other in Australia — 8 kilometres of winding bends, bridges, and heavy river traffic. In this episode, we take a deep dive into the course itself and what it takes to steer it well.

Again, join me and Jennifer Pollock from ⁠Toowong Rowing Club⁠, where in this episode we cover:

• The major bends and landmarks — and where races are often won or lost

• Steering strategies: training line vs. race line, and overtaking etiquette

• Environmental factors such as wind, current, and narrow sections

• Practical tips for crews who can’t train on the Yarra beforehand

Whether you’re racing HotY for the first time or returning to it again, this episode will help you visualise the course and prepare for the unique challenges of Melbourne’s iconic river race.

Episode 1: Training for the Challenge — Building Your Crew for HOTY

The Head of the Yarra isn’t just another regatta — it’s 8 kilometres of rhythm, teamwork, and endurance. In this episode, we break down how to prepare your crew for the challenge of Australia’s biggest head race.

Join me and Jennifer Pollock from Toowong Rowing Club, where we cover:

• Why HOTY demands a different training approach

• Crew selection and the importance of technical compatibility over raw power

• Key training sessions: steady-state, rate control, and long race pieces

• The coxswain’s role in building rhythm, trust, and confidence

• Balancing different experience levels within a crew

Whether you’re a rower, coach, or coxswain, this episode will give you practical strategies to get the most out of your HOY preparation.

In this live show, we assembled an expert panel to break down everything you need to know across all levels of the sport — from masters and school rowing to club competition.

Joining us are some of the most knowledgeable voices in the rowing community:

🔹 Alan Crute – The man behind Rowing Regatta Form Guides and Chat, bringing his sharp insights and deep understanding of the competitive schoolgirls rowing landscape.

🔹 Campbell Roberts – Creator of Campbell’s APS Rowing Review, with the inside scoop on the schoolboys' scene.

🔹 John Perry – A seasoned campaigner and Yarra Yarra Rowing Club member, offering a wealth of experience in the masters scene.

🔹 And of course, our resident expert Binky Kfouri, back again to share his signature take on what’s been happening in club and elite-level rowing.

Whether you're an athlete, coach, parent, or just a passionate fan of the sport, this is your go-to episode to get prepped for the season ahead.

Hit play, get informed, and let the rowing chat begin!