Sam talks about recovery/"over-training", balancing academia and rowing and how many calories he eats a day.  

Sam talks about training, specifically how to think about organising your training, when to bail on a session and whether warming down is always a good idea.  

Sam answers questions regarding footwear for indoor rowing, to what extent his failed 500m WR attempts were adversely affected by a lack of aerobic training as well as his current and future goals.  

Sam reads from Lots of Watts.  Topics include Goal Setting, Drag Factor, Footwear and Technique.

Sam answers questions regarding how to go from 6:27 to 6:04 in a year as well as the differences between training in a team environment and as an individual.  

Chapter One from the ebook Lots of Watts.  Chapter one is an introduction that includes passages "About Me" and "About Lots of Watts".