100,000m row. Looking for advice (Especially nutrition advice).

[olliepoole]

Hello all. First post on here. I've been indoor rowing a while, and I'm planning to attempt a 100k effort in 2 months (March). Looking for some thoughts/advice etc from any of you who've done it. I'm 185cm, 92KG, 34 year old male.

I've done a FM in 2:57 and did a 50K recently in 3:51. I've been putting in high volumes weekends (40-50k total) and trying to do what I can during the week but work prevents a lot of rowing for a variety of reasons. Been focusing on staying in a Zone 2-3 HR zone which for me is around 145-155.

I'm most interested in perspectives on nutrition. Here are my back of the envelope thoughts, please feel free to critique at will. I'd rather find out now that my plan is insane than 75km in.

At my size and anticipated pace (around 2:15-2:20/500m = about 8hrs), I'm planning on consuming:

Calories: 250-300cal/hr
- probably will burn about 6000-8000 cals. I'm thinking I'll need to consume about 1/3 of these during, the other 2/3 coming from fat and glycogen. So I'm planning on consuming about 2500cals total (300cal/hr)
Water: 500mL/hr
- I sweat a reasonable amount, but with a fan and Zone 2-3 I should sweat less than normal. I'm anticipating losing about 500-700mL of fluid an hour. So I'll plan to replace most of this.
Sodium: 500-700mg/hr
Potassium: 300-400mg/hr

My plan was to drink a Tailwind mix (for no specific reason other than seeing other have success with it):

5 scoops of Tailwind in 1000mL of water. I'll need 4 of these total.

I'll drink 1000mL every 2 ours. Each bottle will have:

500 cals
1550mg Na+
450mg K+
60mg Mag
135 Calcium
175mg Caffeine
1000mL water

Will probably eat some Haribo but no plans for other solids.

Any thoughts on this?

I have some concern about the amount of caffeine. Maybe also a little light on K+ but can probably make that up with some coconut water or something.

Thank you

Ollie

[aussie nick]

hi Ollie

welcome to the forum! I'm sure you'll get some answers in here, but you should also scroll down and seek out the Endurance erging thread. There have been quite a few 100k+ rows down by people here and some great content and advice on all the stuff you're looking for in there

stick around in here - it's a really positive and supportive environment. Good luck with your row - I think you're totally nuts!

[GlennUk]

Theres lots of discussion re FM upwards here, too much to reproduce viewtopic.php?f=3&t=194780