Card Essentials: Abbey Heinemann

Welcome to the latest installment of Card Essentials, where Stanford student-athletes share the stories behind the items they carry every day, big or small. We caught up with Abbey Heinemann, the coxswain for Stanford Women’s Rowing, as the team prepares for another NCAA Championship run. A key leader in the boat, Abbey helped guide the Cardinal to back-to-back Pac-12 titles and an NCAA National Championship in 2023, followed by a runner-up finish in 2024. Abbey took some time to show us what she keeps with her every day, and what each item means to her.

GoStanford.com: Out of everything, what here can't you live without?
Abbey Heinemann: "My headphones, for sure. I’m always listening to music between practices, and it’s important for me to get hyped up before races. A lot of my teammates comment on how I’m so 'locked in' because I put my headphones on and really visualize what I want to happen and how I want the race to go. I think music plays a big role in that and in helping me maintain confidence."

 

GS: "We saw you brought some sun protection with you—why is that such an important part of your routine?"
AH: "I did bring my sun protection products with me. I use sunscreen for every practice and every race, so it’s just part of my routine now. It’s important to protect your skin from the sun, even on cloudy days. Especially in water sports where you’re out in the elements for long periods, and the reflection off the water can make it even worse. Taking care of your skin is something I try to stay on top of."

GS: "Every athlete has their thing, especially on game day. Any game-day essentials you’ve got to have?"
AH: "I race wearing my camo hat, which has quickly become my favorite. I’ve worn it for every race this season since I got it, and it’s almost like a good luck charm at this point. It helps me feel focused and confident every time I step up to compete."

GS: "What’s something you always have with you in the boat on race day?"
AH: "My notebook is a race day essential; it's waterproof, of course. I use it to write down our lineup so I always know it on the fly, and I also use it to jot down my race plans before we head out. Having everything written out in front of me, every move and strategy, really helps me stay focused. That way, when we’re racing, I know exactly what’s going on and what the plan is."

 

GS: "You brought your box with you, can you explain how you use it during a race?"
AH: "I brought my 'cox box', which I use in the boat to connect to the speakers so all the rowers can hear me. It also shows our speed and collects data like meters traveled, stroke rate, and other key information that helps me understand what’s going on with the boat."

GS: "You said the water bottle is a recent addition to your essentials. What made it a must-have for you now?"
AH: "I’ve got my hot pink Yeti with me. My dad actually got it for me just last week, and I think it’s officially my favorite color now. It matches all of my equipment in the boat and my bag, so everything feels super coordinated, which I love. Pink has always been a color I gravitate toward, and now it’s kind of become part of my personal style out on the water. Plus, having my Yeti with me keeps me hydrated, and doing it in style doesn’t hurt either!"