Aisyah Rafaee is Singapore’s first Olympic rower, mental performance coach, and business owner.

She chose to train for the upcoming 2024 Paris Olympics in Lake Quinsigamond, and we had the pleasure to interview her.

If you like rowing, you’ll love this interview.

1. What do you enjoy most about rowing on Lake Quinsigamond and being in the Worcester area?

For a rower, if you can get a long stretch of water without many bends and turns, it’s a win. Lake Quinsigamond is practically a straight course down for 6km one way, which is so rare and so much win. 

I love the small rowing community that Worcester has. Everyone knows each other and respects each other. It has a very different vibe from where I used to row on the Charles in Boston. Over there it can be pretty crazy and hectic!

2. What does your daily routine look like as a 2x olympic athlete? 

I train twice a day, 6 days a week, so that adds up to 12, sometimes 13 training sessions a week. In the mornings I row, in the afternoons I either work out on the rowing machine or go to the gym to lift weights or run. 

I am also a full-time athlete with Hydrow and have a side business that coaches athletes on mental skills, running and rowing so in the day, I am at work!  

3. Up until the end of 2023, you hadn’t yet committed to go for a spot in the 2024 Olympics. What do you think made you feel ready to jump back into training full time with only 4 months to prepare, where many of your competitors had been training full-time for years? 

I raced at the Head of The Charles Regatta in Boston in October 2023. I had so much fun and I really miss that adrenaline rush you get in races. Even though it has been 6 years since I competed in my single scull, I’ve kept busy with running and lifting. I participated in several running events including 3 marathons and I think that made me confident in my fitness level and my body’s ability to handle intense training that full-time training demands.

4. We love to see the success you’ve had on your journey to the 2024 Paris Olympics! But we know behind the scenes, there must be trials and tribulations. Can you tell us about some challenges you’ve faced along the way?

Transitioning back to full-time training has been a significant shift from regular workouts. The intensity is higher and the workload is more demanding on my body.  Training with the talented women at Sydney University Boat Club has been both inspiring and challenging; most of them are 15 years younger than me, yet they match or surpass my speed, pushing me to my limits every day on the water.

I’ve come to accept and be okay with the average days. It is unrealistic to expect personal bests and top speeds all the time. There are days when my body isn’t performing at its peak, and my boat speed may suffer as a result. It’s still tough to navigate through those low days, but I’m learning to give myself grace.

Being away from home and my husband for four months added another layer of difficulty. Training in Sydney, where the cost of living is high, forced me to find ways to cut expenses, such as living with housemates. Adjusting to communal living after owning my own house was a unique experience, to say the least.

5. Many of us have been following your rowing career, but many don’t know about the start of your rowing journey. Can you tell us about the very beginning of your rowing journey?

I started rowing back in 2005 in Singapore, where I grew up. It all began when I was trying out the rowing machine at school and a national team rower approached me, encouraging me to give the sport a shot on the water. Honestly, I did not particularly enjoy it because I found myself spending more time in the water than on the boat. However, the challenge was a motivation to me, and there was a part of me that wanted to prove to myself that I could do it. Despite not being very good at it initially, I’m grateful that I stuck with it and continued to push through.

6. What brought you here to be training out of Regatta Point on Lake Quinsigamond?

My husband, Ross, and I moved to Holden in 2022 and it was him who started rowing on Lake Quinsigamond first. I was not interested in rowing a few years ago (can you believe that??!!). He inspired me to pick up the sport again. 

7. I’m sure there’s a lot to unpack here, but after your retirement from rowing following the 2016 Olympics in Rio de Janeiro, what made you decide to go for a spot in the 2024 Paris Olympics?

The 2016 Olympic Games was a challenging experience for me. I struggled to perform at my best and found myself overwhelmed by the pressure to meet expectations. However, I’ve since undergone significant growth and development especially mentally. I feel like I’m a more complete person and I don’t identify myself as just a rower. I am more than just a rower and just being able to adopt that mindset allows me to find joy in all areas in my life. I’m currently at the peak of my fitness and strength, and I’m eager to test my abilities and see just how fast I can make my boat move.

8. What advice would you give anyone who is considering taking up rowing (or any other sport) competitively?

We often hear the advice to “follow your heart” or “pursue your passions,” but sometimes, it’s hard to pinpoint exactly what those passions are. However, we do know how certain activities make us feel. For me, rowing makes me feel alive. There’s an indescribable thrill in being out on the water, propelling a vessel using nothing but the strength of my own body.

I would urge everyone to step beyond their comfort zones and explore new endeavors. It’s in those challenging moments that we truly discover ourselves and our potential. Embracing these experiences allows us to continuously learn and evolve, unveiling the beauty of life’s journey.

9. Who have been your biggest supporters and cheerleaders along the way on this journey?

My husband along with the Hydrow community have been the biggest supporters in this journey, without a doubt.

10. Of course rowing consumes quite a bit of your life, especially now! But tell us about some other interests you have aside from rowing!

I love running and lifting weights. If it is something non-fitness related, I enjoy going on road trips and discovering new places.

11. What are your next training steps and where will you be, as you prepare for these final few months?

I will continue to train on Lake Quinsigamond until I leave for Sydney again in June. Sydney serves as a good base for me to train because it offers a familiar surrounding and furthermore, my coach lives there. The daily training environment is also optimal for my preparation for the Games.

12. Your community is so proud of you and your accomplishments! How can we support you in this next phase of your journey?

Follow me on Instagram to follow my journey as I continue to train for the Games. One thing that I am excited to develop after the Games is a mental skills toolkit for athletes to help them with their mental game. That was a big factor for me training for this Olympics. I really honed in on the mental aspect of training and cannot wait to share what I’ve learnt with other athletes and coaches. Be sure to look out for these resources on my social media pages and my company’s website! If you know of any organizations or sports teams seeking a motivational boost, don’t hesitate to connect them with me. 

Get in touch with Aisyah or follow her journey:

Personal IG handle: @ariesyah

Company’s IG handle: @mentalexcellenceco

Company’s website: www.mentalexcellenceco.com

Email: [email protected]