Welcome back to Strong Women’s series, Going for Gold, where we’ll be looking 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 in the world.

This week, we’re chatting with Team GB’s Rosie Eccles, a boxer who competes across the little-welterweight, welterweight and little-middleweight categories for Wales and Great Britain. Despite competing internationally since 2016, Paris 2024 maked Eccles’ debut Olympic games, after she missed out on competing at Tokyo 2020 after contracting Covid-19 three times and suffering significant nerve damage. She won gold at the 2022 Commonwealth Games, but was unfortunately knocked out of the Paris 2024 competition by Poland’s Aneta Rygielska following a controversial split decision.

Hello Rosie! Can you tell us a bit about how you got into boxing? When did you realise you had potential in the sport?

I went to my first boxercise class at my local leisure centre when I was 15, and I loved it. When I put my gloves on for the first time, something in me lit up and I knew boxing was the sport for me. The class was led by an ex-martial artist, who told me that when I turned 16 I could join their early morning sessions in Newport. So, as soon as I was old enough, I bought a moped and rode 40 minutes to the sessions before school twice a week.

Boxing requires both power and agility. What does your training involve?

On a normal week, I’m in a training camp in Sheffield from Monday to Thursday. There, I’ll have three training sessions a day (lasting around four hours in total). I also do 14 or so sparring rounds in the ring throughout the week, plus five additional boxing sessions. Two or three times a week, I have strength and conditioning sessions, and I run most mornings.

I tend to have Fridays off, so I travel home for the weekend. It’s a busy week of travel and commitment to training, but I can’t complain. I’m very lucky to be a full-time athlete and it’s all because people play The National Lottery.

That sounds like a lot! How do you fuel all of that training?

Before a big day of training, I fuel myself with porridge, fruit and Greek yoghurt as well as three eggs on sourdough – they’re always part of my breakfast. 

After a session, I tend to opt for chicken and salmon with some complex carbs. My favourite are sweet potatoes. Nothing beats a Carbonara though, I’m a big fan of anything Italian-inspired. That’s the kind of thing I love to eat to celebrate after a successful fight.

Does coffee feature in your fuelling at all?

100% yes. I can’t live without it. It’s my morning pick-me-up and, more importantly, it’s my little cup of normality. I love meeting up with friends to grab a coffee as it’s my chance to socialise.

Do you drink alcohol?

I don’t tend to drink. I had a glass of wine at Christmas because I fancied it, but otherwise it’s not for me. It doesn’t help my performance or sleep either.

Talking about sleep, how much do you get on average, and is it enough?

On my best nights I have eight hours sleep, but I struggle with insomnia due to my stressful training and competition schedules. At a recent camp in Italy I probably had four hours sleep each night because of my restless legs and an overactive mind. That isn’t great when I’m training three times a day, but I snooze when I can and celebrate the nights when I sleep peacefully.

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

The intensity of my training means I’ve always struggled to maintain a normal menstrual cycle, but it’s become significantly harder since I caught Covid-19. Now, I often miss periods, which can lead to fatigue and other symptoms. 

Whatever happens, I try to do what I can do to maximise my body’s strength and performance, cramps or not. I don’t let excuses get in the way and I don’t give myself reasons to not do something – I train and do my best whatever the time of month.

On the morning of a big fight, how do you prepare?

There are three key elements of my morning routine on a fight day – weighing in, refuelling and video analysis. 

When my alarm goes off, I get on my scales: it’s vital I’m on point for my weight category. Then I get on the test scales for the official weigh-in and doctor assessment.

Hydration is key, so I focus on getting plenty of electrolytes and then refuelling with my porridge and eggs on toast. I eat to win; I fuel my body to be at its best so I can perform at my peak. Then, I sit down with my coach to do some video analysis of my opponent. 

What about after the fight? How do you celebrate following a victory?

I’m often boxing again the day after a win, so the first thing I do after a fight is jump on the scales and cool down with a 20-minute skip and stretch out. Next, I speak with my family and wind down – it takes a while to shake off all the adrenaline!

If it’s the final fight of a tournament, like a Commonwealth or Olympics win, it’s all about celebrating with my teammates. The togetherness and the team camaraderie is incredible and means so much to me. Then, we eat! We don’t really tend to drink alcohol as we’re so exhausted and ‘drunk’ on happiness and pure relief.

Being a competitive boxer isn’t easy. What’s been the toughest moment of your career so far, and how did you get through it?

2020 was by far the worst year of my career – Covid-19 attacked the nerves in my body and left me with 80% loss of function in my right arm. It took me nine long months to get back to the ring, and I thought my career was over. I had chronic fatigue and muscle wastage, and the symptoms came back when I caught Covid-19 two more times. After the 2020 Olympics were delayed I did everything in my power to train hard and gain selection for what I hoped would be my Olympic debut, but it wasn’t meant to be. 

The support I have received from UK Sport, The National Lottery and GB Boxing, as well as my coaching team and medics, has got me back to where I am now. It feels like this long, long journey of ups and downs, setbacks and comebacks has taught me what matters. I feel very fortunate to be in the position I am now.

Who do you see as the biggest inspiration for women in boxing?

In boxing, Katie Taylor is an incredible inspiration. The way she carries herself is amazing – she’s humble, polite and a great role model, both as a person and a boxer.

Outside of boxing, two icons I admire are [cyclist] Mark Cavendish and [tennis player] Andy Murray. The resilience they’ve shown to overcome adversity and injury time and time again has been unreal. 

And finally, what one piece of advice would you give to an amateur boxer who is looking to improve?

Sweat the small stuff! The basics matter, so make sure to fine tune them. Make sure to turn up to every session too, even the ones you don’t want to, as they are all small steps to achieving your dreams. Do the little things, give 100% and it will all come together.

Thanks to National Lottery players our Olympic athletes are supported to live their dreams and make the nation proud. With more than £30M a week raised for Good Causes, The National Lottery has enabled Great Britain to become a global force in Boxing and has provided more opportunities for people inspired by athletes like Rosie Eccles to take part in the sport. For details visit www.lotterygoodcauses.org.uk.

Images: Getty