Finding the Sweet Spot: Alexander Hedge on Resilience, Gratitude, and Legacy

In the months leading up to the 2025 World Rowing Championships in Shanghai, Alexander Hedge has been sharpening every detail of his preparation. Under the guidance of Coach Casey Galvanek, his training has leaned heavily on technology, including telemetry, video review, and data-driven feedback, to maximize every stroke. But for Hedge, performance is only half the story.

“Equally important has been the emphasis on building a culture that will serve not only this 2025 campaign but also carry the team through to the LA Olympics,” he says. “Success over a quadrennial depends on the collective efforts of everyone in the system, coaches, athletes, nutritionists, PTs, etc. Establishing a foundation of trust, communication, and respect has been a priority.”

That sense of purpose frames every part of his day. His schedule starts before sunrise. “A typical day starts at 5:30 a.m. with a warm shower, which has become a vital part of my routine as an older athlete. Then it’s breakfast at the Chula training center, an a.m. workout, a nap, lunch, then down to the boathouse for our p.m. row. After dinner with my boatmates, I start winding down at 7 p.m. with the goal of being in bed by 8:30 p.m.”

It’s a disciplined rhythm that Hedge has built over years of navigating both triumphs and setbacks. One of the most difficult chapters came early in his national team journey. In 2020, after leaving his job and moving to Craftsbury, Vermont, to pursue his Olympic dream, he suffered a fractured rib within weeks of arriving. The injury sidelined him for nearly three months.

“During that time, I came across an interview with Coach K where he said something along the lines of, ‘I refuse to let failure be our destination.’ That became my mantra,” Hedge recalls. With support from coach Steve Whelpley, he healed, rebuilt, and kept pushing. It would take two more years of trials before he finally made his first national team.

That persistence underpins his approach to competition today. He’s preparing to race in both the men’s four and men’s eight in Shanghai, a rare opportunity. “Doubling up will be a unique experience, and I’m approaching these World Championships with gratitude. With half as many practices in our lineups as most of our competitors, every stroke matters.”

Handling that pressure requires balance. Hedge has learned how to walk the fine line between nerves and excitement before racing. “Race experience teaches you that there is an ideal amount of excitement before racing…allowing myself to be present during races has been key to finding my sweet spot.”

Motivation, he explains, comes from within: “My biggest motivation has been the desire to have no regrets when I look back at my athletic career. I want to walk away knowing I fully committed to the pursuit of self-improvement.”

Still, his journey has been fueled by support, especially from his late grandfather, Art Hedge. “He encouraged me to pick up an oar for the first time. During my years at Columbia, he attended every dual race, rain or shine. More than anything, he gave me the gift of self-belief.” One of Hedge’s most cherished memories is calling his grandfather after making his first national team and hearing him cry with pride.

That sense of legacy is part of what makes representing the U.S. so meaningful. “This really is America’s team,” Hedge says. “We have athletes from every corner of the country, each with a unique path. It’s incredible to see such different journeys come together toward a common purpose.”

Of course, not all of Hedge’s pursuits are as serious. He’s also a veteran of food-eating contests. “I can never eat a key lime pie ever again,” he laughs. “Enough said.”

Asked what advice he’d share with young athletes chasing their own dreams, Hedge returns to the resilience that has defined his career: “Don’t let failure deter you. You’ll never regret getting back up and continuing to push forward.” 

As he looks toward Shanghai and beyond, Hedge’s story is more than one of physical endurance. It’s a story of perseverance, gratitude, and building a culture of excellence that will carry the U.S. team into the future.