Ratio Theory Rowing

19/06/2026

Good luck to Emily as she takes on her first ever Women’s Henley Regatta in the Aspirational Lightweight single scull!

Emily’s progress with Ratio Theory Rowing this season has been remarkable. As an online athlete, Emily has made it through to Henley injury free, taking 14 seconds off her 2km and an incredible 20 seconds off her 5km. Her hard work, consistency and determination have paid off in a huge way, and we’re excited to see her represent herself and her club on one of rowing’s biggest stages.

Enjoy every moment, Emily. Your season is already a success! We are all behind you and can’t wait to see what you can do on the Thames.

12/02/2026

So you’ve got a 2km test coming up!

Watch this for three strategies to perform at your best.

10/02/2026

10/02/2026

You’ve had a strong start. You’re out in front. And you look across and see another crew is moving faster and gaining ground.

What do you do in this moment?

The instinct is to panic, to throw away your race plans and put in some extra pushes, and hike the rate… or give up, mentally check out and let them come through.

But if you want to finish the race and be proud of the result, here are 4 tips to keep your race under control.

06/02/2026

Come chat with me this weekend at the South Australian state championships. 7-8 February at West Lakes.

If you want to chat about your rowing, goals for season or where you want to take your performance next, com find me.

I’ll be the coach in pink. Look for the Ratio Theory Rowing Banner or ask for Nicki at the Adelade Uni shed.

Good luck to everyone racing! 🤞

04/02/2026

If you’ve ever stopped on an erg test, this is for you.

One bad experience is just that … one bad experience.
Learn from it. Assess your pacing, goals, mentality and preparation, then make the small changes that help you go into your next test with confidence.

If you’ve had a tough testing experience, tell me about it. DM me what happened and let’s rebuild your confidence before your next test.

02/02/2026

3 tips for creating free speed just using your rhythm.

Rhythm is everything in rowing! Your rhythm is one of the biggest factors that determines boat speed, and if you haven’t found the correct rhythm, you can still be beaten by weaker, less-fit athletes.

So check out this video to see what my 3 top tips for creating the fastest rhythm are!

And which crew had the better rhythm? A or B?

27/01/2026

What can we learn from Mahe Drysdale?

Mahe’s strengths were not blasting out of the blocks, but relentless consistency, smart pacing and mental toughness.

So he teaches us about trusting your plan, knowing your strengths and the necessity to train your body and mind to push through when it hurts.

If you want to build on your strengths to find your superpower, DM me SUPERPOWER and we can develop a training plan that will work just for you!

22/01/2026

Heat training can be a powerful tool, but it needs to be planned and carried out safely.

A small 2022 study on elite rowers found that in just 10 training sessions, heat training can produce real physiological benefits.

However, when the heat rises unpredictably, that is not the time to start training incidentally.

Take precautions in the heat and plan your heat training properly.