A practical guide to pacing a 5k row, including how to avoid starting too fast, choose a realistic target pace, manage the middle section and build towards the finish.

Learn how to approach fat loss when moving down a weight class, how to structure your nutrition without compromising performance, and how to avoid common mistakes that leave you underfuelled.

Learn how to approach your nutrition over the festive season, how to balance social events with your training goals, and how to stay on track without being overly restrictive.