Lana Rogers is a professional open Iron Woman.  Her list of achievements in this gruelling sport are exceptional and extensive, especially for her young age.  Just to name a few; Nutrigrain Iron Woman Series 2016/17 season, U/17 Australian Surf Race Champion, U/19 Queensland State Surf Race Champion.

Lana was recently diagnosed with a rare foot problem (Freiberg disease) that saw her having to sit out from competition for 12 weeks while she rehabilitated and recovered from it.  Now fully recuperated, Lana is bursting back onto the surf sport scene with full force and gusto.

Coming off the back of competing in the extremely challenging surf sport endurance race Coolangatta Gold, and placing a spectacular 5th, Lana took the time to speak to Pretty Powerful Girls.

To support and follow Lana, check out her socials, Facebook (Lana Rogers) and Instagram (@lana_rogers).


What female inspires you and why?                           

I would say my mother. She is a part of my life every single day, taking me to training, preparing my meals and making sure I am alright. She inspires me every day and is there every time I have a race motivating me.


Can you recall a memory from your childhood where you felt extremely strong and powerful?

The moment when I won my first State Individual Gold Medal in the U/10 Swim. It was a moment that I will never forget. My family was there watching me and I was very nervous at the time. I was behind at the start, worked my way up and caught a wave at the end. I ran out of the water not knowing I was in first place and ran towards the finish like as fast as I could, not caring that my legs felt like they were going to fall off!


How did your passion for surf lifesaving come about and how have you continued to foster it?

My passion for surf lifesaving came through my dad. He is a Commonwealth and Olympic Medallist in Swimming. He did surf lifesaving when he was growing up and was Australian Champion for numerous amount of years. He really got me into surf lifesaving at an early age and coached me throughout until I finished school at moved to Noosa so I think that really made me have a passion for it, wanting to be like him.


You recently had to pull out of competitions due to an injury.  How did you maintain your motivation (mentally) and how did you maintain your training (physically)?

The early stages of any injury are really tough. Your heart broken that you have to stop, gutted that you have done all the work to put yourself in a top position and honestly the mental early stages are hard. Luckily in my situation I had a lot of support from my club mates and I could still do swimming training and had a rehab timeline that I would be okay to compete at the Australian Titles to do just the individual swim. This was great because I then had a new goal and something to chase during the next 12 weeks of rehab. Within these weeks I worked up to more and more sessions in the pool each week, focused on more upper body work in the gym and of course following orders from my sports doctor and physio.


You compete in extremely gruelling competitions that require physical and mental stamina.  Are there some tips you could give to girls that are looking to compete in endurance based sports?

Some tips are:

  • Focus on your pace: Especially for endurance racing, you need to make sure your pace is consistent and a steady pace so you can keep going for as long as you can.
  • Fuel: Hydration is a big thing. I have learned that a lot this off season and after competing in the Coolangatta Gold. Hydrating before and after is a must. Getting Electrolytes back into the body are good and of course, water.
  • Mental fitness: Endurance racing is hard, which means your mental state can either make you or break you. Talking positive thoughts to yourself throughout the race never hurts!
  • Meals: Night before meals, you want to have a substantial meal so your body is ready for the race the next day e.g. carbohydrates, protein.


What does the word “commitment” mean to you?

I am a firm believer on ‘you race the way you train’. The sport we are in is hard, fast and challenging racing. The commitment you show in your training, is the commitment you are going to show in a race.



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