The best, and better to come  

THEY'VE got access to some of the world's best training facilities at Nepean Rowing Club.

So it's no surprise local high school rowers are in good shape for the state rowing championships on the Nepean River this weekend.

Rowers such as Matt Madden, in year 12 at St Paul's Grammar and the club's men's junior rowing captain.

"I'm absolutely exhausted at the end of every training session, particularly after a long 16-kilometre row," he said.

"There isn't a day that goes by that something new doesn't hurt, but I put my trust in our coaches and their programs, and hope that all the hard work will pay off — and I'll perform my best in the coming state and national championships."

Rowers such as Caitlin Riley, also in year 12 at St Paul's and the women's junior captain. "It is an awesome feeling to get faster and faster," she said of rowing's appeal.

"Rowing has been part of my life since year 7.

"Now that I'm in year 12 I'm training around 15 hours a week then managing my final year of school as well, so it's hard work.

"But we have a strong team, we spend a lot of time together, and we help each other." The hard work in preparation?

The rowers train 11 months of the year up to 15 hours a week, with a combination of water sessions, gym sessions, yoga and cross training.

Their training sessions have to focus not only on technical competence but also flexibility, endurance and strength.

Ages range from 13 to 18.

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