March 2026: Lina Bélanger

“I am always so happy when the rower of the month feature an indoor rowing athlete!” Canada’s Lina Bélanger is a pure indoor rower, on-water rowing does not feature in her world. Her Instagram gives the short version of who she is: “4 x World Record holder, 2024 and 2025 World Rowing Versa Athlete, SAHM of 2, wife”.

Tell us about how you first got into indoor rowing?

During COVID, I bought a Concept2 rower to keep in shape. Rowing was the one thing I truly enjoyed at CrossFit. I was training occasionally and at some point my husband was teasing me about getting rid of the rower if I didn’t use it. It gave me the motivation to sign up for the 2022 C2 Holiday Challenge and I ended up with more than 200k during that month. I never really stopped since and I still have my rower!

What made you stick at it and get into competitive indoor rowing?

I was often using the C2 workout of the day as training and seeing my name in the top 5 most of the time made me realise maybe there was something there. I am a very competitive person so I started looking at rankings and comparing my times and I found the motivation to keep improving.

How about the Versa Challenge, what inspired you to enter that?

Since I had just started rowing (more consistently) a couple weeks prior, I chickened out on going to World Rowing Indoor Championships in Canada (2023). I thought I wasn’t ready. So I watched the whole thing from my sofa on the livestream. As soon as I saw the Versa events I knew I wanted to participate eventually. I loved the fact that it was not a single distance, longer workout, strategy, etc. I immediately went online to find out where the next World Rowing championship would be and started training for Prague (2024).

How do you prepare for an indoor rowing competition?

Preparation always starts a couple of months before the competition with the focus on the distance I will row. This year has been a little more chaotic since I had to prepare for the 500m and 2000m for Nationals and the 1000m and 5000m for Worlds. I like to test the distance before going into the competition. Whether it’s a PB or a failure, these tests are really helpful to know where you stand in your training.

What is your favourite workout?

30R20, but a real rate 20. 600 strokes not one more, not one less. Keeping focus on a powerful stroke every 3 seconds for 30 minutes, that’s how weird I like it 😊

What does your average day look like?

My days are always pretty full. Every day is different, so I try to stay flexible and organised. I always keep a moment during my day to train and analyse my workout. I train at home so it helps with the flexibility. Either a weightlifting and hard workout or a long steady state, I keep my hard days hard and my easy days easy, 6 days/week.

What’s the longest time period you haven’t been on the erg?

Six weeks was the longest. At the end of May 2024, I had ventral hernia repair surgery. The hernia really started to bug me after Prague, so I decided to fix it so I could continue rowing pain-free. I was not allowed back on the rower before that 6-week mark.

I also like to take some time off when I am on vacation. It’s a great excuse to fully enjoy the moment and come back with extra motivation.

What’s the craziest workout you’ve ever done?

Probably “The clash of Titans” (Tug of war) at Versa this year, first round against Marsha (Coniglio). The longest 90 sec of my life! 😆

Do you have special foods you like to eat before a competition? Anything you like to avoid?

The week prior, I always eat heavier on carbs (especially if it’s a 5000m). On the day of, I always have a peanut butter/jelly sandwich because I know my stomach handles it well on race day. I also avoid alcohol months before racing.

Are you involved in the indoor rowing online community?

Yes, absolutely. Indoor rowing wouldn’t be the same without the community. No matter where we are in the world, we support, help and encourage each other. That’s why we keep showing up day after day. I have made great friendships over the years and I am always happy to see the community growing no matter the age group!

What do you think gives you the edge in competitions?

I think my consistency and endurance can be an advantage for some events/distance. I might be slow to start, but I never give up!

What’s next for you?

As an indoor rower only, the indoor season never stops. I am currently working on improving my 5k while doing online competitions like Erg Endurance Series and Fools Fest Sprints. I’ll also be doing the World Rowing Virtual Series which will keep me occupied until the end of June. I am hoping to add some more in-person competition to my calendar for later this year.