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.
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,new jersey crossfit
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My home club, Nereid Boat Club in Rutherford, NJ will be holding an open house on National Learn to Row Day, June 5. If you are in the area please stop by and try it out. This will be a good preview of the more in-depth Crossfit Rowing Certification co-offered by Concept2 and Crossfit Ignite at Nereid on September 4th-5th.
More info at http://www.nereidbc.org
Thanks to Kelly Starrett and the friendly folks at San Francisco CrosSFit for having me as a guest for a couple of WODs this week. Coach Angel, your method of breaking down the power clean definitely helped me make an improvement in my technique, and I appreciate the encouragement to exceed 320 meters on 4 consecutive rounds of 1 minute pieces on the Concept2. Coach Diane, the Olympic pushup was killer. Look us up at Crossfit Ignite if you are ever in the New York / New Jersey area!
By the way, you can’t beat the view after the 7PM WOD…
…or the friends you meet at Crissy Field!
Our fellow boathouse, the Passaic River Rowing Association, will be hosting a 2000-meter Concept2 ergometer race this Saturday, March 6, 2010. This is a great opportunity for New York / New Jersey Crossfitters to test their mettle against some competitive rowers. There is a novice category, and this tends to be a pretty relaxed atmosphere.
Registration is open if anyone is interested: http://prra.org/ergclassic/
We have just scheduled a Crossfit Rowing Certification run by Concept2 at my home club, Nereid Boat Club in Rutherford, NJ for Sept. 4-5, 2010. For anyone interested in learning to row on the water, this will feature one day indoors at Crossfit Ignite and one day on the water at Nereid. I believe we are the first New York area rowing club to team up with Crossfit on this. Spend Labor Day weekend learning a new sport on the water!
Link to more info: http://crossfitignite.com/?p=2118