24 hour individual row nutrition

Taking part in one of Concept2's individual challenges? This is the place to talk about it.
Patrick Abrahamsen
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Joined: July 17th, 2022, 5:50 pm

24 hour individual row nutrition

Post by Patrick Abrahamsen » July 17th, 2022, 5:59 pm

Hi there
Me myself and I, am going to partake in the 24 hour rowing challenge. My plan is to row it 10k at a time, then with 15-20 break.
I have already done an eight hours row, which I managed to get to just over 80K.
But I am struggling with nutrition during the row and up to the days where I row endurance.

Do you guys have any wisdom, coaches or such were I can get guidance?
If I had a coach for this, it would be awesome!
Right now I am kinda winging it, just on pure willpower.

Marathon Poster
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Re: 24 hour individual row nutrition

Post by Dangerscouse » July 18th, 2022, 8:20 am

The problem I found when I went over 100k was I lost my appetite and I had to almost force myself to eat, and then it was only simple sugars that worked.

Protein shakes are essential for such long distances, as I'm sure that you will be fully stocked up on carbs. I found that cashews were good, as they're easy(ish) to swallow, fats, protein and salt in one go.

Tailwind carb powders were probably the best option that I found. They say that they're all you need, but I didn't try it.

If I was going to try for a 24hr, I'd probably have tuna pasta & mayo, or something like that. Assuming I could force it down. Best of luck, going without sleep is a totally different challenge.
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

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Re: 24 hour individual row nutrition

Post by gouldilocks » August 5th, 2022, 5:52 am

When I did my 24-hr I made sure I drank lots of water, had 2-3 Red Bulls and a few Yorkie chocolate bars - I didn't have an appetite for much solid food but was fine with the energy boost from the chocolate.
I approached the row slightly differently to how you intend to do it, as I don't like long stops - I probably had three 5 minute breaks in the first 12 hrs but after that my nicotine craving took over(I was still a smoker at the time), and I took 5 or 6 10 minute breaks in the second half

To my mind the most important thing is to pace yourself - rather start too slow - you should not start feeling fatigued until at least 8 hrs in.

Best of luck

Paul G
55, 174.5cm, currently 90 kg
100m - 15.0, 2k - 6:46.7, 5k - 17:37.2
HM - 1:19:21.5, FM - 2:47:40
200km - 18:28:30 24hr - 251621m

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Joined: December 10th, 2020, 6:50 pm

Re: 24 hour individual row nutrition

Post by Amandayates » August 16th, 2022, 12:26 pm

Have you done your 24hr row yet??

I’m following this thread as I’m attempting 24hr as part of a charity event at my gym on 9th September….

Nutrition is also my problem … I did a 12 hr row a few weeks ago. Bananas, malt loaf and jelly babies were my mainstay. Didn’t really feel hungry during the event but have spoken to a nutritionist who said 60+g of carbs each hour is important. Fuelling right should help keep to keep HR down.

Am really keen to hear other peoples experiences of these long distances.
Thanks 🚣

Tony Cook
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Re: 24 hour individual row nutrition

Post by Tony Cook » August 16th, 2022, 3:08 pm

I’m not a chocolate or sweets fan. When did my 24hr row my staple was rice cakes, Jaffa cakes - 2 or three every hour - and bananas one every 2 hours. Water and a black coffee every 5 or 6 hours.
I thought the important thing was not to feel hungry, and that worked until about 14 hours in when someone brought some pizza in. I couldn’t resist the smell and had a couple of slices, then regretted it for the next two hours.
But that was just me.
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0

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Joined: October 26th, 2022, 10:02 am

Re: 24 hour individual row nutrition

Post by Moxy » January 5th, 2023, 8:17 am

Here are a few more tips for maintaining a healthy diet when you are on a row 24-hour schedule:

Eat a variety of foods: Try to include a balance of different types of foods in your diet, including fruits, vegetables, whole grains, protein sources, and healthy fats.

Plan ahead: It can be hard to make healthy choices when you're short on time or feeling rushed. Plan your meals and snacks in advance to ensure that you have healthy options available.

Stay hydrated: It's important to drink enough fluids to stay hydrated, especially if you are active. Aim for at least 8 cups of water per day.

Get enough sleep: Adequate sleep is essential for good health. Try to get 7-9 hours of sleep per night to help your body recover and function properly.

Take breaks: Working 24 hours can be physically and mentally exhausting. Take breaks to rest and recharge when you can.

Consider supplements: If you are having trouble getting all of the nutrients you need from your diet, you may want to consider taking a daily multivitamin or other supplements to help fill any gaps.

Eat regular meals: Try to eat at regular intervals to help maintain stable blood sugar levels and prevent overeating. See more recipes to boost energy.

Choose healthy snacks: Keep healthy snack options on hand, such as nuts, seeds, fruit, or vegetables, to help satisfy hunger between meals.

Limit processed and high-sugar foods: These types of foods can be high in calories and low in nutrients. Try to limit your intake of these foods and choose whole, unprocessed foods instead.