Welcome back to Strong Women’s new series ‘Going for Gold’, where we’ll be going behind the scenes with incredible female Olympians and Paralympians in the run-up to Paris 2024. From what their training regimes look like to how they support their hormonal health, consider this your insider guide to what it takes to be one of the best athletes in the world.

This week, we’re chatting with Helen Glover MBE, a two-time Olympic champion and Team GB professional rower. Her first taste of Olympic success dates back to London 2012, where she claimed her first gold medal in the W2 class (aka, a two-person boat). Four years later she claimed another gold in that division at Rio 2016, after which she announced she would be retiring from the sport. But after raising a family, she returned to the waters for Tokyo 2020, claiming fourth place alongside Polly Swann. And now, with just a few months left until Paris 2024, Glover is training hard in a bid to claim her third gold medal. 

How did you got into rowing? 

I started when I was 21, which is much later in life than you might expect. However, I had done lots of different sports when I was younger and was introduced to rowing through a UK-wide talent ID process back in 2008 – they were looking for tall people.

What does an average week of training look like for you?

My routine is pretty fixed: we row 10 times a week and lift three times a week, with another two sessions on land. Those are done either on the rowing machine or the bike.

Nutrition must be super-important when you’re moving so much. How do you go about fuelling your sessions?

My favourite thing to eat after an intense session is probably spaghetti bolognese – it’s a meal the whole family enjoy, so we can make a big batch and eat it with the kids.

Does caffeine feature in your routine at all?

I drink coffee, even more so since becoming a parent and having early starts after sleepless nights!

And do you drink alcohol? 

I don’t drink alcohol right now, because I dedicate so much of my time and energy to training that I feel alcohol wouldn’t benefit me. However, in the past I have very much enjoyed drinking on a night out.

You mentioned those early starts and sleepless nights that come with being a parent – do you manage to get enough sleep to support your training?

I manage to get around seven hours of sleep a night. I would prefer more, but it’s definitely good enough to keep me going!

Does your training schedule allow for hormonal fluctuations – ie, a regular menstrual cycle – and how do you manage those?

I have regular periods now, but that definitely hasn’t been true for the entirety of my rowing career, because I didn’t know as much as I do now about fuelling and understanding my body. I’m much better at all that now and in a good state. However, my training doesn’t really change according to my cycle because I’m part of a big team, so it’s best to keep us all on one program so we’re all ready to compete.

How do you prepare right before a big race?

I always make sure to get a good breakfast in first thing – that’s really important. I then tend to do a short row on the water to get my body moving, and then switch off and try not to overthink the race in the final hours before.

How do you celebrate after you win a race?

For me, spending time with my loved ones is always the best way to celebrate.

What’s been the mentally toughest part of your career to date and how did you deal with it? 

Working out how best to split my energy so I can be the best mum I can be and put my all into my rowing training (and therefore boost my performance) is a constant struggle. But when I get the balance right, both sides of my life give me energy and help me improve. 

Who inspires you?

My partner Heather Stanning is my biggest inspiration in the sport – she is not only an incredible athlete, but also the best human. Katherine Grainger was also a big icon for me when I first started the sport, and Polly Swann, who I rode with in Tokyo, is also excellent; she was helping out in hospitals during the pandemic alongside managing a full-time training program as a rower. 

If you could give one piece of advice to an amateur rower who’s looking to improve, what would it be?

Always think about what the boat is doing. Every movement you make will either slow it down or speed it up.

Team GB partner NatWest has commissioned a Team Talk to inspire the nation from leading athletes to give people a motivational boost this summer. Helen Glover stars as one of the athletes in the team talk ahead of the Paris Olympics where she will be competing.

Images: Getty