So I tried something new before my race last Friday, and it worked in spades. Usually I try to balance hyrdation, caffeine, and food so that I am fueled, right on the cusp of an empty stomach at the starting line, don’t have excess water weight in my body, don’t have to run to the porta-john at the starting line, and don’t have heartburn when the race gets intense.
Conventional wisdom in rowing mandates high-carb pre-race intake an hour before, and taking water with you in the boat. When I am going to be on the water less than 40 minutes end-to-end for a 3-4 minute race, I’m not sure this computes, so I tried a more balanced glycemic approach:
Race was at 5:12 PM, launching off the dock 30 mins prior.
1PM: Cucumber/Tomato salad with a little feta and wild rice, some sardines, drizzled with a lemon fish oil vinaigrette.
1:30PM: 32 oz. water with 1 scoop Trader Joe’s “Super Red” supplement drink powder and 1tbsp. Chia seed. No sweeteners.
2PM: 16 oz. strong unsweetened iced coffee
3PM: Turkey jerky
4PM: 8 oz. more coffee plus 16 oz. more of the water/”Red”/chia stuff.
Post-race: The rest of the water/chia and a nice messy grapefruit.
It was perfect.
Please note: No Clif bars, no pasta, no on-water last-minute hydration that would have no short-term effect.