Quality sleep is essential for maximising your recovery after training. After all, good training plus good recovery equals increased fitness!

Read on for Vicky Thornley’s tips for having a great night’s sleep.

Stick to a sleep schedule

Humans and especially athletes are creatures of habit. Where possible, you should aim to go to bed and get up in the morning at the same time.

Invest

Investing in a good quality mattress and pillow really will have a huge impact on your sleep.

Temperature control

I have been on many summer training camps in Germany, in a hotel without air conditioning, and know that temperature control is vital for a good night’s sleep! In the winter, I set the thermostat to 19°C and let the heating maintain a stable room  temperature. In the summer, keeping the blinds or curtains closed during the day prevents the sun’s rays heating the room. For really hot summer evenings I have a small fan to help increase air flow.

Into the darkness

Melatonin is a hormone that signals to the brain and body the difference between night and day. The cycle of melatonin is influenced by light. It begins to rise a few hours after dusk, peaking at about 4am, and then begins to drop as dawn approaches. To allow melatonin to do its job, I keep my bedroom as dark as possible at night, and reduce my exposure to light the closer I get to bedtime.

Relax before bed

I find that reading a book before bed helps me unwind and induces sleep. If reading isn’t your thing, then maybe try listening to music or having a hot bath. Find a relaxing activity that works for you. Switching off the TV an hour before bed is ideal but I know this can be hard to do when you are addicted to a Netflix series!

Caffeine consumption

Caffeine is said to have a half-life of between five to seven hours, meaning if you consume 200mg of caffeine, seven hours later you will still feel the effects of 100mg. A study has shown that even a small amount of caffeine in the body can reduce the quality of deep sleep by up to 20%! You may be able to fall and stay asleep but the quality will be impaired. Since learning this, I am trying to adopt the habit of not drinking caffeine after midday. I especially love tea, so I am trying decaffeinated and naturally caffeine-free alternatives.

Switching off the TV an hour before bed is ideal but I know this can be hard to do when you are addicted to a Netflix series!

No midnight snacking

Going to sleep on a full stomach can negatively affect sleep. The body will be busy digesting food, inhibiting its ability to fully switch off and unwind into restful sleep. Experiment with what time is best for your evening meal before sleeping. A bugbear for many athletes is ensuring adequate hydration the next day, without the need to go to the toilet in the night. I find that if I stop drinking 60 minutes before bed, I will sleep through the night. As long as I have remained hydrated throughout the day, I will be hydrated the following morning.

My bedroom is a device-free space

This has been a recent change to my ‘sleep hygiene’ and I will never go back! My phone used to be on my bedside table at night, as I used it as an alarm clock. This led me into looking at it just before I turned out the light. The blue light that is emitted from laptops, TVs and mobile phones suppresses melatonin. Instead, I have bought an alarm clock and leave my phone on charge downstairs.

Interesting fact – did you know that if you have less sleep, or if it’s more interrupted, then you may be more sensitive to pain? Let’s be honest, rowing can be painful enough at times, so let’s not exacerbate it!

You can read the full article in the latest Rowing & Regatta magazine. The magazine is free to all 91ÌÒÉ« members. 

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Incorporating cross training into your winter training can make you go faster on the water come the summer. I use cross training during the winter and early spring. Once we enter the racing season, I significantly reduce my cross training in order to maximise my in-boat focus. Here are two cross training activities that I enjoy doing.

1 – Road cycling

In November, the GB women’s squad heads to the popular cycling island of Mallorca and it’s popular for a reason. The roads are well maintained, providing an assortment of terrain and, most importantly, it is home to big climbs, the most infamous being Sa Calobra. A piece of road that will be forever etched in my mind, having pushed me to my mental and physical limits numerous times.

Firstly, cycling is a great cardiovascular exercise that incorporates a lot of the same muscles that are essential to move a boat fast. Because your heart rate varies to a greater degree on the bike, compared to rowing, due to generally unavoidable changes in gradient, this offers up a new challenge and stress to the body.

A big benefit of road cycling is the length of time you can be on the bike. This can far exceed the time on the rowing machine or in the boat. The majority of our long steady-state rowing sessions last 90-100 minutes, so we are never pushing over the two hour mark. However, you can ride the bike for over six hours and this allows you to really push the endurance aspect of training.

2 – Indoor cycling

In the winter, if you find the water frozen or resembling the North Sea, cycling can be a break from the rowing machine. The indoor bike can be challenging mentally. Having done a whole cycling camp on a turbo-trainer, I know this only too well! Remember, time doesn’t stop and the session will come to an end eventually. Keep your mind on the benefits of the session and think about the summer races you might be winning – if you train well.

Read more about Vicky Thornley’s cross training activities in the latest edition of Rowing & Regatta magazine.

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This weekend will see aspiring 2020 and 2024 Olympians gather at the National Water Sports Centre in Nottingham for the second GB Rowing Team Start testing camp of the new season.

If the rowers are looking for inspiration during the three days of testing, education and bonding, they need only look back at another outstanding summer of success for graduates and current members of the Lottery-funded talent ID and development programme.

Helen Glover and Heather Stanning became the first British women to defend their Olympic title when they won pair gold in Rio and Vicky Thornley – a fellow graduate of the Bath Start centre – secured silver in the double scull with Katherine Grainger.

Alex Gregory (Reading) and Moe Sbihi (Molesey) helped GB win a fifth successive gold in the men’s four and Matt Gotrel (Nottingham) stood on top of the podium with the triumphant men’s eight, while Olivia Carnegie-Brown (Reading) and Karen Bennett (Glasgow/Molesey) won silver medals with the history-making women’s eight.

Having been inspired to take up the sport by former Start athletes like Helen and Heather, it’s been really exciting to watch the progress of Start alumni in World and Olympic races

It wasn’t only at the Olympics that Start rowers excelled – the combined Senior, U23 and Junior World Championships in Rotterdam, the Netherlands, saw Mathilda Hodgkins-Byrne claim an emphatic U23 double scull success with Jess Leyden. Holly Hill (Cambridge) and Chloe Brew (Gloucester Hartpury) won silver in the U23 women’s eight, as did Sheyi Blackett (Reading) in the junior women’s quadruple scull.

Hodgkins-Byrne, who first started rowing as a youngster at Hereford RC before joining the Start programme, is regarded as one of Britain’s most promising young scullers and made her senior GBRT debut during the 2016 season.

She credits her time on Start – first with Tom Pattichis at Gloucester Hartpury, then with Dan Moore at Reading – as being a key factor in her development.

“Through Start I have been able to gain access to top coaches and support staff,” said Hodgkins-Byrne. “The monthly Start camps meant I was able to test myself regularly against some of the top girls in the country as well as get feedback on technical improvements.

“Though the camps can be gruelling, especially the winter ones, the frequency helped keep me focused and I feel sped up the rate at which I have improved.”

It was the gold-medal success of Glover and Stanning at London 2012 that first inspired Hill to give rowing a try – now, just four years later, she is a double World U23 medallist and has represented Cambridge University in the Women’s Boat Race.

“I had never rowed before but was so excited by the Olympic performances that I ended up searching for rowing videos online and that’s how I came across the Start Programme,” she said.

“I applied for the scheme and started rowing in September 2013 when I made it to university. I spent my whole first year with Peter Lee at the Cambridge Start Centre and had a brilliant time, competing at the BUCS [British Universities and Colleges Sport] Regatta and later at Henley Women’s.

“I loved the Start scheme because every month I had the chance to race against my former self and see if I’d progressed and what techniques and training practices had been most effective.

“Thanks entirely to the Start scheme and coaches, the following winter in 2014 I was able to attend my first set of GB Rowing Trials and went on to win my first GB vest in the summer of my second year – racing in the women’s four at the U23 World Championships and winning bronze.

“Without the Start scheme there is no way I’d have made as much progress, so I owe the programme for much of the enjoyment that I’ve so far had in the sport.

“Having been inspired to take up the sport by former Start athletes like Helen and Heather, it’s been really exciting to watch the progress of Start alumni in World and Olympic races.

“To know that you’re currently on a similar pathway to Olympic and World medallists is awesome. Obviously there’s a ton of hard work between where we are and where they’ve got to but all their performances prove that it can be done and that this is a seriously good place to start.”

Click here to find your local GB Rowing Team Start centre and learn more about the talent development programme, including the criteria for testing.

Find out more about Women’s Sport Week 2016 by clicking here.

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In a year that saw the 40th anniversary of women’s rowing joining the Olympic programme, it was fitting that the GB Rowing Team should mark the occasion with three pieces of history at the Rio 2016 Games.

Four years after becoming the first British female rowers to win an Olympic gold medal, the women’s pair of Helen Glover and Heather Stanning became the first to successfully defend their title as they stormed to victory on the Lagoa Rodrigo de Freitas.

Katie Greves, Melanie Wilson, Frances Houghton, Polly Swann, Jess Eddie, Olivia Carnegie-Brown, Karen Bennett, Zoe Lee and cox Zoe de Toledo became the first GB women’s eight to stand on an Olympic podium after taking silver in a thrilling final.

And Katherine Grainger became Britain’s most decorated female Olympian of all time when she and Vicky Thornley produced a performance of true grit and determination to win silver in the women’s double scull.

That was Grainger’s fifth medal from as many Games, a 16-year period that has contained a number of milestone moments for GB’s women on the Olympic stage.

The silver that Grainger won in the quadruple scull at the Sydney 2000 Games with Gillian Lindsay and the Batten sisters, Guin and Miriam, was a first-ever Olympic medal for British women.

Athens 2004 saw three of the four women’s boats that qualified for the Games come away with a medal. Grainger again won silver, this time in the pair with Cath Bishop; Alison Mowbray, Debbie Flood, Frances Houghton – who is also now a five-time Olympian – and Rebecca Romero matched that achievement in the quad; and Sarah Winckless and Elise Laverick won the first of four successive women’s doubles medals for GB as they took bronze.

Laverick won another bronze in the double at Beijing 2008 with Anna Watkins (nee Bebington), while Grainger again had to settle for silver in the quad along with Annie Vernon, Flood and Houghton.

Grainger’s long-awaited golden moment finally arrived at London 2012 as she won an emotional Olympic title with Watkins in the double. That was the second gold of the regatta for GB’s women, following on from that unforgettable breakthrough success by Glover and Stanning in the pair.

And there was more success to come at Eton Dorney as Kat Copeland and Sophie Hosking secured a first-ever medal for GB’s lightweight women – gold in the double scull to the delight of the home crowd.

Pioneering the way for these achievements were the first British female Olympic rowers back at the Montreal Games in 1976. Linda Clark and Beryl Crockford (nee Mitchell) – who sadly passed away recently – raced in the pair, finishing tenth, while Gillian Webb, Pauline Bird-Hart, Clare Grove, Diana Bishop and cox Pauline Wright were eighth in the coxed four.

All women’s races were over 1km at that stage and it wasn’t until the Seoul Games of 1988 that the racing distance was doubled to match the men’s competition.

The current women’s Olympic programme – pair, eight, single, double, quad and lightweight double – was first established at the Atlanta 1996 Games but there are proposals for it to be expanded in Tokyo 2020 as part of the International Olympic Committee’s (IOC) drive to implement gender participation equality across all sports.

Forty per cent of the 550 rowers that competed at the Rio 2016 Olympics were female, the highest level yet, and that would increase to 50-50 should the new, gender-balanced Olympic rowing programme be introduced. That will be voted on in February 2017 during an Extraordinary Congress of FISU, World Rowing’s governing body.

The Paralympic Games already has gender participation equality, with two of the four boat classes made up of mixed crews – the legs-trunk-arms mixed coxed four and the trunk-arms mixed double sculls.

The recent Rio 2016 Games saw all four British women rowers return with gold medals after magnificent performances – indeed, including the para-canoeists, every GB woman who competed on the Lagoa that week was crowned as champion.

Pamela Relph became the first woman to successfully defend a Paralympic rowing title as she, Grace Clough, Daniel Brown, James Fox and cox Oliver James claimed mixed coxed four victory in style. She had been joined in the winning boat four years earlier in London by Naomi Riches, David Smith, James Roe and cox Lily van den Broecke.

The two other Rio rowing champions had previously represented their country in other sports – Lauren Rowles, a track athlete until just 18 months before Rio, dominated the TA mixed double sculls final with Laurence Whiteley, while Rachel Morris produced a remarkable surge through the field to win the arm-shoulders women’s single scull.

Morris had been crowned as Paralympic champion in hand-cycling at Beijing 2008, the Games that saw para-rowing make its Paralympics debut and Helene Raynsford make history by winning the first-ever arm-shoulders women’s single scull title. There were also bronze medals that year for Riches and Vicky Hansford in the mixed coxed four alongside Alastair McKean, James Morgan and cox Alan Sherman.

Been inspired by the success of our Olympic and Paralympic women rowers? Click here to find out more about how to get involved in the sport or here for the Women On Water online community.

Find out more about Women’s Sports Week and 91ÌÒÉ« here.

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Thornley and Grainger turned an indifferent season into a silver lining today, battling all the way down the course with the Polish favourites only to be outdone in the very dying metres of the race.

The silver was a first for Thornley – and one she will cherish – and a fourth for Grainger since 2000 to add to the gold she won in the same event at London 2012.  The tally makes her Britain’s most decorated female Olympian of all time.

Grainger said of the race and their early lead:  “I don’t think you ever feel like you are going to win but we were ahead and it felt good and then you come down very quickly.  It was certainly a dramatic race”.

Thornley added:  “It was a really great race from us and a silver medal is so nice, I think”.

Earlier the open men’s pair of Alan Sinclair and Stewart Innes, and double of Jonny Walton and John Collins produced gutsy performances to finish fourth and fifth respectively. The men’s quad of Jack Beaumont, Sam Townsend, Angus Groom and Peter Lambert also gave everything they had to finish fifth overall – an impressive result after their disrupted build-up to the Games.

Peter Lambert, Angus Groom, Sam Townsend and Jack Beaumont gave their all

Stewart Innes and Alan Sinclair

John Collins and Jonny Walton

Alex Gregory, Mohamed Sbihi, George Nash and Constantine Louloudis produced a dominant performance in their men’s four semi to qualify for tomorrow’s final, leading throughout.

Helen Glover and Heather Stanning were equally impressive in their semi, taking an early and big lead before going on to win comfortably.

Will Fletcher and Richard Chambers emptied the tank giving their all in the lightweight men’s double scull semi but could not get into the top three and qualify for tomorrow’s final.

Alan Campbell will race the final GB semi of the programme tomorrow morning in the men’s single scull.  The men’s four and women’s pair will line up for their finals.

Click on the expander boxes below for full race reports, reaction and results.

For further information about this report please contact the GB Rowing Team press officer, Caroline Searle, via comms@gbrowingteam.org.uk OR the phone numbers in the contact box below.

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Rio’s Lagoa was a place of joy for four Team GB rowing crews and a theatre of considerable pain for two others today.

The weather behaved, the water conditions were more favourable and the sun shone as five-times Olympian Katherine Grainger and her 2016 double scull partner, Vicky Thornley, produced a consummate semi-final to reach Thursday’s final in second place behind Poland in an event which saw the World Champions fall by the wayside in the opposing heat.

Thornley said:  “It’s good to come through. Semis are always very tense.  We are now looking forward to Thursday and we know that we can do more and better”.
Grainger added:  “We always said that we would take this regatta one race at a time and we have been doing that.  When it was all over today we both said we could have done better, so that’s promising”.

Two rookie Team GB Olympic crews – the men’s pair and men’s double – also moved into the finals.  Alan Sinclair and Stewart Innes, European silver medallists, said that they could improve on their men’s pair heat and they did.  Taking second place today they looked strong in a perfectly paced final that saw them put in a strong middle section.

John Collins said that they knew they would “need to go somewhere they have never been in practice” to come through today’s semi of the men’s double.  They stayed pacey and strong despite pressure from multiple crews to come home third in a race won by the World Champions from Croatia.

Walton added: “We have been working so, so hard for this.  It is amazing to be in the finals.  Finally it’s come together”.
Alan Campbell, four-times an Olympian, is clearly relishing the regatta here.  He was not fazed by the prowess of 2015 European Champion and multiple world cup medal winner Damir Martin in the adjacent lane.

“I focussed on my own race and not the Croatian and it worked”, said the Coleraine man who was second by a comfortable margin over the remainder of the field and now moves to a semi on Thursday.

Chris Bartley, Jono Clegg, Mark Aldred and Peter Chambers fought a tightly-bunched lightweight men’s four semi-final but fell the wrong side of the top three dividing line in the final long sprint to the line as the French and New Zealanders came through behind an eye-catching Italian winning quartet.

“I don’t think we could have done anything more.  We didn’t leave anything out there today”, said Peter Chambers afterwards.  “We were beaten by good crews”.

Bartley added:  “I guess we can be proud that no-one held back. We put everything we had out there today”.

Heartbreak also awaited reigning Olympic Champion Kat Copeland and her new lightweight women’s double partner Charlotte Taylor who are out of the regatta. They raced a repechage this morning but came home third – one place short of qualifying for the semis. In Rio this crew has not looked in the form that took them to World Silver last year.
Taylor said:  “We didn’t have a great start, I think I caught one of the strokes and we got a bit dumped. We came through 750m and I said we needed to really fight for our lives here but we were never really able to close the gap.

“I don’t think it was our best race. I definitely feel like we’ve raced better in the past.

This year we’ve not properly found our gear in any of the races”.

Tomorrow sees the first GB crew in finals action.  The men’s quad race at 10.22 (14.22 Uk time). No British men’s quad has ever won an Olympic medal.

The race programme also includes semi-finals for the women’s pair, lightweight men’s double and men’s four.

For further information about this report please contact the GB Rowing Team press officer, Caroline Searle, via comms@gbrowingteam.org.uk OR the phone numbers in the contact box below.

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Alan Campbell will launch Great Britain’s Olympic rowing campaign this Saturday on Rio’s Estadio de Lagoa at 09.00 Brazilian time (13.00 BST) when he faces opposition from Belarus, Korea, Zimbabwe and Indonesia for a place in Tuesday’s quarter-finals of the open men’s single scull.

The 2012 bronze medal open men’s single sculler, from Coleraine and coached by John West, will lead off a British contingent of 12 boats and 47 rowers in action at these Games at a lake which Team GB Rowing Leader, Sir David Tanner, has described as “one of the iconic venues of the Games”.

Saturday morning’s race-card includes the men’s pair of Alan Sinclair, from Inverness, and Henley’s Stewart Innes, the European silver medal winners (14.40 BST). They have drawn the Dutch crew of Roel Braas and Mitchel Steenman, also multiple medal winners this season, in their opening heat.   A top three finish from the six starters will see them into Tuesday’s semi-finals.

“The guys are excited about racing at their first Games and are fired up because of the support back home”, said their coach Rob Dauncey.

2012 Olympic women’s eight finalist Vicky Thornley, from Wrexham, and five-times Olympian and Glasgow’s defending Olympic champion Katherine Grainger, have a tough opener in the open women’s double scull in which they need a top three placing to progress.

They are drawn to race alongside Lithuania’s 2013 World Champions Donata Vistartaite and Milda Valciukaite in a heat also featuring 2015 World bronze medallists, Germany (15.00 BST).

“It’s a very tasty heat and the women are looking forward to testing themselves”, said coach Paul Thompson.

Leicester’s Jonny Walton and Twickenham’s John Collins will kick off their debut Olympics in a heat of the open men’s double scull, which features current World bronze medallists New Zealand and 2014 silver medallists, Italy (15.30 BST).  A top three finish for the duo, coached by Mark Banks, will see them safely into Tuesday’s semi-finals.

Coleraine’s Peter Chambers and Chester’s Chris Bartley both took silver in the lightweight men’s four in London and return to this boat class in Rio where they race with Olympic first-timers Mark Aldred, from Birmingham and Maidenhead’s Jono Clegg.

In Saturday’s opening heat (16.10 BST) the quartet, who finished the world cup season on a strong note, with world cup bronze in Poland, have drawn 2014 World Champions and 2015 World silver medallists, Denmark.  They also race the Germans whom they beat into fifth place in the final in Poland.   Three crews go through to semi-finals.

‘It will be interesting to see how we run off against the Danes in the opening heat because they are one of the top crews in the world. It will put everyone’s minds at rest to see where we stand”, said coach Hamish Burrell.

Jack Beaumont from Maidenhead has flown out to join the GB men’s quadruple scull crew in the past few days because of illness to Graeme Thomas.  Beaumont, Reading’s Sam Townsend, Glasgow’s Angus Groom, who learnt to row in Guildford, and Henley’s Peter Lambert will close out GB’s first day of racing.

“Australia and Poland are the seeded crews, so it will be a good test”, said coach Paul Stannard of their opening heat (16.40 BST) from which two crews progress to Wednesday’s final and the others to a repechage which provides those crews with a second chance on Monday.

SUNDAY

Sunday’s start-list will see the men’s four, women’s pair and the two lightweight double scull crews in action in their respective opening heats.

Gloucestershire’s defending Olympic Champion Alex Gregory, Surbiton’s Moe Sbihi, George Nash, from Guildford, and Londoner Constantine Louloudis start unbeaten this season in the men’s four. They line up with South Africa, France and Greece in heat three (16.20 BST).

Three crews from each heat will progress to the men’s four semi-finals on Wednesday.  Britain have been Olympic champions in this event at every Games since Sydney 2000.

“Overall the draws are good but there is no easy opposition at Olympic Games level.  We are here to compete and to show how we can perform.  We have prepared well and we are now looking forward to it”, said coach Jurgen Grobler who is coaching at his 11th Olympic Games.

Helen Glover, from Penzance, and Lossiemouth’s Heather Stanning will race a women’s pair heat which includes Denmark and Germany who are both world cup finalists this season (14.10 BST).

Robin Williams, coach to the Olympic, World and European Champion duo, said: “The draw has turned out evenly balanced with the seeded crews missing each other but we have crews in our heats who can race, and race well, so we will be giving them the proper respect”. Three crews progress from this heat.

Tees rower Kat Copeland, like Glover and Stanning, is a defending Olympic Champion. With Putney’s Charlotte Taylor, Copeland won World silver a year ago.

The duo missed the latter part of this season’s world cup racing because of injury but have come through well from two recent good training camps.

Only two crews progress to semi-finals from their heat (14.40 BST). Coach Paul Reedy said:  “We are racing crews that are ranked quite highly so it will be a good first test and we are raring to go”.

Richard Chambers, the elder of the Chambers siblings and a London 2012 lightweight men’s four medallist, races this Games with Games debutant Will Fletcher from Chester-le-Street in the lightweight men’s double scull.

In a somewhat ironic twist the combination, coached by Darren Whiter, are drawn in their heat (15.50 BST) alongside John Thompson and John Smith who were half of South African lightweight four who so narrowly pipped GB to gold in London four years ago.  The top two crews go on to the semi-finals with the remainder to the repechages.

MONDAY

Britain’s two eights open their Games on Monday with heats starting at 10.30 local time (14.30 in the UK).

The men have drawn Holland, Italy and New Zealand.  Germany, the Olympic Champions, are in the other heat.   Scott Durant (Lancaster), Tom Ransley (Ashford), Andrew T Hodge (Hebden), Matt Gotrel (Chipping Campden), Pete Reed (Nailsworth), Paul Bennett (Leeds), Matt Langridge (Northwich), Will Satch (Henley) and Londoner Phelan Hill feature in this line-up.

Christian Felkel, who coaches the eight with Jurgen Grobler, said:  “It was expected that the Germans would be in the other heat because of the seedings. The Dutch, of course, won in Lucerne at the world cup so that will be interesting but we are not worried and we can’t wait to get going”.

The GB European Champion women’s eight are drawn with Canada and New Zealand.

James Harris, coach of the European Champion women’s eight with Paul Thompson, said:  “The seeding meant that we would always face New Zealand in the heats. We’ve traded results with them this season and the Canadians, of course, are the World bronze medallists from last year so it’s going to be a good three-boat fight”.  Only one crew can progress directly to the final, the other two will have a second chance via the repechage.

Katie Greves (Oxford), Melanie Wilson (London) Frances Houghton (Oxford), Polly Swann (Edinburgh), Jess Eddie (Durham), Olivia Carnegie-Brown (Reading), Karen Bennett (Edinburgh), Zoe Lee (Richmond) and cox Zoe de Toledo (London) will race at 10.40 Brazilian time (14.40 in the UK) with the men in action 20 minutes later.

Click here for a full guide to the Games

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That is the view of many of the 47-strong GB Rowing Team as they flew out on Wednesday for their first major test of a massive season.

The women’s pair of Helen Glover and Heather Stanning was one of six GB crews to win gold at last year’s European Championships in Poznan, Poland.

“It is a title we need to go and defend as it kicks off a big season with the Olympics at the end of it,” said Stanning.

“Within our event we tend to think our competition will come from outside of Europe but we need to be aware that there could be nations who pop their heads up.

“There are also people who have yet to qualify for the Olympics so they will be really race-ready and that is nice for us too.”

Also looking to defend their title this weekend is the lightweight women’s double scull of Kat Copeland and Charlotte Taylor.

“I’m really excited to be back in the double with Charlie,” said Olympic champion Copeland. “She has an amazing head on her shoulders, she knows how to get a lot out of me and she has a really good approach to training and racing in general.

“I think it is going to be really tough at the Europeans, given how much the field stepped up for the Worlds last year, but we’re good as well.”

Alex Gregory returns to the boat in which he won Olympic gold at London 2012 after being named in a men’s four along with Moe Sbihi, George Nash and Constantine Louloudis.

“Finally we are in the racing season and I’m really looking forward to getting out there in Germany and testing what we can do,” said Gregory.

“It’s an early indicator of potentially what could happen later on in the year at the Olympics and I’m itching to get going.”

The women’s eight finished last season as Europe’s leading crew after placing just outside the medals at the World Championships and will be looking to put down a marker in Brandenburg.

“The Europeans will be a big test,” said Jess Eddie, one of five members of last season’s crew to be selected for the Europeans.

“There are some crews there who haven’t qualified for Rio yet so they will be preparing for the qualification regatta and will be on tip-top form.

“But by the time we got to the World Championships last year we were the fastest European crew so we have to put ourselves out there to win this race. We have the quality and skill to do that.”

Polly Swann returns from injury to join Eddie in the eight along with Katie Greves, Melanie Wilson, Frances Houghton, Olivia Carnegie-Brown, Karen Bennett, Zoe Lee and cox Zoe de Toledo.

In the men’s eight are Matt Gotrel, Scott Durant, Pete Reed, Paul Bennett, Andrew T Hodge Tom Ransley, Matt Langridge, Will Satch and cox Phelan Hill.

It will be a first international competition since the 2014 World Championships for double Olympic champion Hodge, who missed last season through illness.

“It’s been an 18-month winter for me but summer is definitely on the horizon and it feels really good,” he said.

“I go into this project in a similar mind-set to when I first came into the GB team, particularly with having a year off. I’ve got a great opportunity and I’m on a voyage of discovery, I have everything to look forward to and nothing to fear.

“Our goal is definitely Rio and we are building towards that but we will certainly be challenging in Germany and we want to hit the ground running.”

Crew-mate Reed, who won Olympic men’s four gold with Hodge in 2008 and 2012, added: “I’m really excited. The crew is immense, just really strong guys. I look down the boat from cox all the way to bow and there is no weakness there.”

Alan Sinclair and Stewart Innes will be looking to build on their impressive showing at the GB Olympic-season Trials when they contest the men’s pair.

Vicky Thornley and Katherine Grainger won women’s double scull bronze at last year’s European Championships and head into this year’s event confident they are improving all the time.

“This winter has been about moving on physically and technically, both individually and in the crew boats, which I think we have done and done well,” said Thornley.

“We want to keep improving all the way up to the final of the Olympics, so we are working every day towards that.

“We’re in a tough event and there are a lot of really good crews, so we have to make sure we put ourselves in the best position. I am confident we can do that, starting with a good performance at the Europeans.”

London 2012 bronze-medallist Alan Campbell is also expecting a “very good challenge” as he starts his tenth successive year in the GB men’s single scull.

“I’ve seen the entry list and pretty much everyone you would expect is there, it’s a really strong field,” he said.

“Ondrej Synek is there, he’s a three-times World Champion now, and what Croatia’s Damir Martin did in winning the World Cup in Varese last month was pretty exceptional.

“There are also a lot of new guys coming through and some people who are still looking to qualify for Rio, so they will really be on their game. It will be a very good standard and a very good challenge.”

John Collins and Jonny Walton will once again race in the men’s double, while hoping it will be third time lucky are the men’s quad who have won silver and bronze at the past two European Championships.

“It would be really nice to finally become a European Champion,” said Graeme Thomas, who will race alongside Angus Groom, Sam Townsend and Peter Lambert.

“The championships will be a real indicator as to what the standard will be at the Olympic Games. Seven of the eight qualified boats for Rio are European so that really shows the depth.

“It’s a big challenge but we are really excited at the prospect of putting down a good performance at the start of the season.”

Also looking to make a strong start to 2016 are the lightweight men’s four of Chris Bartley, Mark Aldred, Jono Clegg and Peter Chambers, who finished ninth at last year’s World Championships.

“We’ve raced together and know what doesn’t work, so hopefully we can find out what does work and put in a good performance at the Euros,” said Clegg.

“The Europeans is a big competition in itself, so to be going there to represent your country is a real privilege and honour. In our event the World Champions from Switzerland will be there, so we have a truly world-class stage to go and perform on.”

For the women’s quad of Tina Stiller, Holly Nixon, Jess Leyden and Rosamund Bradbury, the Europeans provide more race experience as they prepare for the final Olympic qualification regatta later this month.

They finished fourth in the recent Varese World Cup and Nixon said: “This weekend is going to give us more of a glimpse of what could turn up at the Olympic qualification regatta in Lucerne.

“I think things are going well so far. Having more time in the crew is always a positive and we are making the most of that time together.

“I’m just really happy to be here. I feel really lucky each day I get to go out with the girls. I am learning so much from them.”

Defending champion Imogen Walsh and Jamie Kirkwood will contest the lightweight single sculls, while reigning World Champions Joel Cassells and Sam Scrimgeour go in the lightweight men’s pair. Mathilda Hodgkins-Byrne is a racing spare in the women’s single.

The European Championships will take place from May 6-8. The current racing schedule is (all times in BST):

• Friday: Heats 9.30-12.50; repechages 15.00-15.40.
• Saturday: Repechages and semi-finals 9.30-11.45; C Finals 11.50-12.15.
• Sunday: B Finals 8.00-9.10; A Finals 9.33-13.33.

Live coverage and highlights will be on BBC2 from 13.00-14.00 on Sunday, May 8.

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Helen Glover and Heather Stanning were announced in the women’s pair in which they are the reigning Olympic, World and European Champions.

Glover said:  “It’s always fantastic to be selected to represent Great Britain, and never more so than in Olympic year. The European Championships are our first opportunity to test our early season speed against international competition.”

And one of the strongest open men’s sweep* rowing squads in the world has been deployed across the men’s eight and four, as well as a new-look men’s pair, for the event which takes place in Brandenburg, Germany from May 6-8.

Sir David Tanner, GB Rowing Team Performance Director, said: “We are clearly ambitious to do well in Rio and will race and then review the Europeans combinations announced today. We will also enter six crews for the Varese World Cup regatta in ten days’ time.”

Double Olympic men’s four champions Pete Reed and Andrew T Hodge have been selected into the men’s eight in a line-up which includes Scott Durant and 2012 men’s eight medallist Matt Langridge alongside multiple World Champions Paul Bennett, Matt Gotrel, Tom Ransley, stroke Will Satch and cox Phelan Hill. Ransley, Satch and Hill are also 2012 medallists.

Alex Gregory, 2012 gold medallist in the four, returns to that boat and races with his Trials winning partner, Mohamed Sbihi, plus George Nash and stroke Constantine Louloudis. The quartet are all reigning World Champions in the men’s eight.

Gregory said:  “Everything we do aims towards the Olympics and now finally we are starting to form the crews that will make up the Olympic team. With the European Championships as the first test, I can’t wait to get the 2016 racing season underway. It’s a privilege to race for our country and the feeling of pride and excitement never diminishes.”

Having laid down a strong marker with a top-four finish at the recent GB Trials, Alan Sinclair and Stewart Innes are named as the men’s pair.

It is the first major step conquered on the way to fulfilling my dream of competing in my fifth Olympic Games – Frances Houghton

Relative rookie Angus Groom has forced his way into the open men’s quadruple scull* in the absence of the injured Charles Cousins, to join 2013 and 2014 World medallists Sam Townsend, Graeme Thomas and Peter Lambert.

Lambert said:  “I am extremely happy with my selection for the Europeans. This regatta is an exciting start to our Olympic season. The men’s quad at the Europeans is an extremely high competition. Out of the eight crews that qualified last year for the Olympics, seven of them are European countries. We are looking forward to it.”

2012 bronze medallist Alan Campbell, whose Trials’ win showed that he is back on form, races the single scull and Jonny Walton and John Collins, contest the double scull – they qualified that boat for Rio at last year’s World Championships.

Four-times Olympic medallist Katherine Grainger is named in the open women’s double scull with Trials winner Vicky Thornley in a reprise of their 2015 partnership which finished its debut season with a place in the World final.

Like Grainger, Frances Houghton, will race a fifth Olympic Games if selected later this summer for Rio.  She has switched from sculling to sweep rowing and has won a seat in the women’s eight that came so close to winning a medal at last year’s World Championships.

Grainger said:  “The idea of ever competing at the Olympic Games was once just a dream and so it was incredible when I made the team in 2000. Now 16 years on and looking to my fifth Games I still have the same excitement I did back then, it’s the most amazing event to be part of and that doesn’t change whether it’s the first time or the fifth.”

Houghton said:  “I feel almost overwhelmed to be selected for the European Championships in the women’s eight. It is the first major step conquered on the way to fulfilling my dream of competing in my fifth Olympic Games.

“It has at times seemed like an insurmountable mountain to climb and now it is just sinking in that all the hard work and deep belief in the darkest of times of illness and injury has paid off.”

Olympians Jess Eddie, Katie Greves and Melanie Wilson as well as 2013 World pair champion Polly Swann, back after a year out with injury, will be joined in the line-up by Zoe Lee, Karen Bennett, Olivia Carnegie-Brown and cox Zoe de Toledo.

It’s a privilege to race for our country and the feeling of pride and excitement never diminishes – Alex Gregory

World silver medallists Kat Copeland and Charlotte Taylor will once more race the lightweight women’s double scull having taken the top two spots at the Trials from a strongly contested lightweight sculling group. Imogen Walsh, therefore, races the single in which she won World silver in 2015.

Richard Chambers is on his way back after a recent hand injury and will race the lightweight men’s double, if fully fit, with Will Fletcher. Just like Olympic Champion Copeland and Taylor, they won World silver last year in their debut season together.

Further post-Trials testing was needed to establish the crews for the lightweight men’s sweep boats.  2012 silver medallists Peter Chambers and Chris Bartley have made the cut and will be joined by Mark Aldred and Jono Clegg, both now experienced internationals.  Sam Scrimgeour and Joel Cassells are GB’s choice in the pair. They won World gold last year.

Jamie Kirkwood, a World finalist last year, takes up the GB slot in the lightweight men’s single once more.

91ÌÒÉ« will also race six crews at the Varese World Cup from April 15-17, including the women’s quadruple scull, announced in the European squad today as Holly Nixon, Jess Leyden, Tina Stiller and Rosamund Bradbury as the campaign begins to qualify this boat for Rio.

Click the expander ‘Crew List’ box below to see the squad in full.

*Sweep = one rower, one oar / Scull = one rower, two sculls

RACING TIMETABLE – 2016 European Championships, Brandenburg, Germany

• Friday 6 May – all heats a.m.; some repechages p.m.
• Saturday 7 May – All further repechages and semi-finals.
• Sunday 8 May – All finals (09.33 – 13.33 UK Time).

GB ROWING TEAM MEDALISTS – 2015 European Championships, Poznan, Poland

Gold:

• Women’s pair – Helen Glover, Heather Stanning.
• Men’s pair – James Foad, Matt Langridge.
• Men’s four – Nathaniel Reilly-O’Donnell, Alan Sinclair, Tom Ransley, Scott Durant.
• Lightweight women’s single scull – Imogen Walsh.
• Lightweight women’s double scull – Charlotte Taylor, Kat Copeland.
• Lightweight men’s pair – Joel Cassells, Peter Chambers.

Silver:

• Men’s eight – Matt Gotrel, Stewart Innes, Pete Reed, Paul Bennett, Moe Sbihi, Alex Gregory, George Nash, Will Satch, Phelan Hill (cox).
• Lightweight men’s double scull – Richard Chambers, Will Fletcher.

Bronze:

• Women’s double scull – Vicky Thornley, Katherine Grainger.
• Men’s quadruple scull – Jack Beaumont, Sam Townsend, Graeme Thomas, Peter Lambert.

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Lightweights Charlotte Taylor, Will Fletcher, Sam Scrimgeour and Jono Clegg all recorded maiden victories at the event with impressive performances in Wednesday’s finals at Caversham.

The races were packed with quality and depth, giving selectors plenty to ponder ahead of the European Championships team announcement in April – and, of course, this summer’s Olympics in Brazil.

Alan Campbell © Peter Spurrier / Intersport Images

Alex Gregory and Moe Sbihi © Peter Spurrier / Intersport Images

GB Rowing Team Performance Director Sir David Tanner said: “We’ve had an exceptional set of Trials which is suitable for an Olympic year.

“We’ve had some great racing and it was good to see the standard of our Olympians stepping up with some top-level performances.

Sam Scrimgeour and Jono Clegg celebrate © Peter Spurrier / Intersport Images

Will Fletcher celebrates © Peter Spurrier / Intersport Images

“We still have some questions as we move towards our crew formation. We have good information from these Trials as we start putting together our boats for the European Championships in May and then, later in the year, for the Olympics.”

See below for full race reports, quotes and results.

Heather Stanning and Helen Glover © Peter Spurrier / Intersport Images

Vicky Thornley © Peter Spurrier / Intersport Images

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