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For athletes, it’s often the hours of unseen work, base-building, and mental training that set the stage for peak performance. At 776BC, we understand that these are the hardest metres of the year, the ones no one sees, and the ones that matter most.
Two-time Olympian Cameron McKenzie-McHarg and Olympic Champion Drew Ginn, share their experience and advice to optimise your performance, frame your mindset, and approach erg season with intention.
ERG TESTING: The importance of preparation
Ergs are the ultimate honesty test. Cameron McKenzie-McHarg emphasises that testing should never be a discovery session.
“Have a lead in program that gives you enough confidence that you can comfortably sit on that split… Have a basic plan as to how you’re going to approach your 2K effort... And write the plan down.”
- Cameron McKenzie-McHarg
SETTING GOALS FOR SUCCESS
Returning to structured training after a break can feel daunting. Both Cam and Drew highlight the value of clarity and commitment. Set a goal, be specific about it, and ensure it strikes a balance between ambitious and realistic. Consistency is essential, and full commitment to each session compounds over time.
LEARNING FROM FAILURE
Setbacks are part of the journey.
“I think failure is a moment of teaching. Take the time to unpack why you fail. Appreciate that failure’s a part of the journey.” - Cameron McKenzie-McHarg
“… Equally, when you have a great day, sit there and unpack that as well.” - Drew Ginn
Understanding why a session didn’t go as planned allows athletes to adjust, refine, and approach the next session more effectively. Failure is not the end of the journey — it is a critical step in the cycle of growth.
LEVELLING UP YOUR MENTAL GAME
Performance demands as much from the mind as it does from the body. Cam describes erg sessions as an “intense mental experience” that requires focus, preparation, and presence.
“Get yourself in the moment… Thinking about all the things that could go wrong, and preparing for that. Thinking about all the things that could go right, preparing for that” - Drew Ginn
This mental rehearsal primes athletes to respond calmly and decisively in training and on race day, turning intense physical effort into controlled, high-performance output.
FINDING YOUR FLOW DURING STEADY STATE
Long, steady-state sessions are essential for building aerobic capacity. Cam and Drew recommend identifying personal strategies. This might include listening to music or a podcast or visualising the course.
Listen to the full episode on Mercantile Radio.
ECHO.
Every session on the erg, every hard set and steady-state kilometre, is a test of momentum, focus, and effort. The ECHO Collection is built for those moments - for athletes who move fast, commit fully, and let their work speak for itself. Each piece captures motion, energy, and the intensity of effort, reflecting the same discipline and drive that turn erg sessions into performance gains.
Built for athletes who leave their mark.
