Rowing on the Square

10/17/2026

Injury recovery isn’t always a straight line.

You might feel like you’re making progress one week, only to experience a setback the next. That can be frustrating when all you want is to get back to rowing.

The key is learning to listen to your body, manage your training, and give yourself time to recover.

Read our latest blog to learn more about navigating the ups and downs of injury recovery.

Read the blog: https://rowingonthesquare.com/post/injury-recovery-for-rowers

10/16/2026

Rowers, is back stiffness or discomfort affecting your time on the water or the erg?

Your back needs mobility, too!
The right movements can help you work on spinal mobility, upper back stiffness, and hip hinging for better movement.

I've put together a 𝗙𝗥𝗘𝗘 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗕𝗮𝗰𝗸 𝗳𝗼𝗿 𝗥𝗼𝘄𝗲𝗿𝘀 𝗴𝘂𝗶𝗱𝗲 featuring 5 exercises with follow-along YouTube videos to help you get started.

Want your free copy?
Comment "𝗛𝗕𝗥" below, and I'll send it to you!

10/12/2026

“There's no way this race is going all day!” 😂

The Mohawk Fall Classic had other plans!

Despite the rough conditions, the organizers adjusted the race schedule, switched up event orders, and even squeezed in a sprint during lunch to keep things moving.

In this Rowing Friends teaser, Adrien and Kate share how the regatta unfolded and how they managed to get every event run despite the challenging conditions.

🎧 𝗧𝗵𝗲 𝗳𝘂𝗹𝗹 𝗲𝗽𝗶𝘀𝗼𝗱𝗲 𝗶𝘀 𝗻𝗼𝘄 𝗟𝗜𝗩𝗘 𝗼𝗻 𝗦𝗽𝗼𝘁𝗶𝗳𝘆! 𝗧𝘂𝗻𝗲 𝗶𝗻 𝘁𝗼 𝗥𝗼𝘄𝗶𝗻𝗴 𝗙𝗿𝗶𝗲𝗻𝗱𝘀 𝗳𝗼𝗿 𝗺𝗼𝗿𝗲 𝘀𝘁𝗼𝗿𝗶𝗲𝘀 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗿𝗼𝘄𝗶𝗻𝗴 𝘄𝗼𝗿𝗹𝗱.

10/11/2026

Great day at the Head of the Genesee Saturday 10/10/26. Did I catch your crew🤔? Great racing everyone! Drop me a comment if I caught you🥰! Bonus video of my son’s first race in there too🥰.

10/07/2026

Your rowing stroke is more than just pulling the handle.

A smooth, efficient stroke comes from understanding how each part of the stroke cycle works together:
→ 𝗖𝗮𝘁𝗰𝗵
→ 𝗗𝗿𝗶𝘃𝗲: 𝗟𝗲𝗴𝘀 → 𝗕𝗼𝗱𝘆 → 𝗔𝗿𝗺𝘀
→ 𝗙𝗶𝗻𝗶𝘀𝗵
→ 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆: 𝗔𝗿𝗺𝘀 → 𝗕𝗼𝗱𝘆 → 𝗟𝗲𝗴𝘀

When the sequence is out of order, you may be working harder without getting the most out of each stroke.

Want to better understand the rowing stroke cycle and improve your technique?

Comment "𝗥𝗦𝗖" below and I’ll send you the FREE guide.

10/02/2026

Your erg test starts long before you sit down on the erg. 🚣

What you eat, when you fuel, and how you hydrate can all be part of your preparation.

But knowing exactly what to eat and when can be confusing.

That’s why we created the FREE Erg Test Fueling Plan — a simple checklist to help you prepare your fueling and hydration before and after your test.

Inside, you’ll get guidance on:
✓ What to eat the day before
✓ Your pre-test meal
✓ Quick fuel before the test
✓ Hydration timing
✓ Optional caffeine and energy boosts

Want the checklist?

Comment “𝗘𝗧𝗙” below and we’ll send you the link to grab your FREE copy!

09/29/2026

𝗪𝗵𝗮𝘁 𝗵𝗮𝗽𝗽𝗲𝗻𝘀 𝘄𝗵𝗲𝗻 𝗿𝗼𝘄𝗲𝗿𝘀 𝘄𝗮𝘁𝗰𝗵 𝗮 𝗿𝗼𝘄𝗶𝗻𝗴 𝘀𝗵𝗼𝘄 𝗮𝗻𝗱 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗿𝗲𝘃𝗶𝗲𝘄 𝗶𝘁?

In Episode 74 of Rowing Friends, the crew dives into their first episode of “Crew Girl” and asks the important questions: Is there actually rowing in the show? Is the rowing any good? And what did they get right—or not quite right?

They’ve got plenty to say, starting with the positives… and then getting into the rowing itself.

🎙️ 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝗘𝗽𝗶𝘀𝗼𝗱𝗲 𝟳𝟰: “Rowing Friends Crew Girl EP 1 Review” on Spotify and hear the full conversation.

09/22/2026

09/20/2026

How do we keep rowing growing and keep interest in the sport alive?

It starts with 𝘀𝗮𝗳𝗲𝘁𝘆.

In this episode from the 𝗥𝗼𝘄𝗶𝗻𝗴 𝗙𝗿𝗶𝗲𝗻𝗱𝘀 𝘃𝗮𝘂𝗹𝘁, the conversation explores the future of the sport, the changes happening in rowing, and what we can all do at our own level to help keep rowing thriving.

🎙️ 𝗔 𝗥𝗼𝘄𝗶𝗻𝗴 𝗙𝗿𝗶𝗲𝗻𝗱𝘀 𝗲𝗽𝗶𝘀𝗼𝗱𝗲 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝘃𝗮𝘂𝗹𝘁

Watch the full conversation and share your thoughts: 𝗪𝗵𝗮𝘁 𝗰𝗮𝗻 𝘄𝗲 𝗱𝗼 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗿𝗼𝘄𝗶𝗻𝗴 𝘀𝗮𝗳𝗲𝗿 𝗮𝗻𝗱 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗳𝘂𝘁𝘂𝗿𝗲?