Hello All,
I'm new to the forum, my apologies if this topic has been posted here before!
I had great success using the C2 '3 Week Winter Workout' last year as I trained for a charity event rowing/sailing a small dory from Washington, DC to New York City.
I have decided to enter a 300 mile race next Spring and plan to go through several cycles of the same workout through the Winter.
Does anyone have a diet that would be good for months of hard C2 & HIIT training? Right now I am drinking a protein/carb post-workout smoothie, but would like some ideas as to a total diet.
Thanks,
Neil
Diet for Endurance Rowing
Re: Diet for Endurance Rowing
I'm not a nutritionist, but from everything I've read and practiced over the years in endurance sports from marathons to racewalkiing to cycling/triathlons and rowing, you'll need to be sure you're getting a well rounded diet, with some more emphasis on complex carbs. Don't sacrifice on the good fats. Nancy Clark's Sports Nutrition Guidebook or Steve Prker's Advanced Mediterrean Diet are good reference books to start with. You'll be surprised at the complex carbs you can get out veggies. And potatoes aren't as "sinful" as some diet plans make them out to be. Low fat chocolate milk is as good of post workout drink as expensive protein shakes. Limit supplements unless you're very deficient in a particular vitamin or mineral. Watch the overload on any supplements you take, more or a good thing isn't necessarily better.
Mainly you want to focus on giving your body the energy it needs to complete the training and repair tissue and recooperate for the next workout. And remember rest is good.
Mainly you want to focus on giving your body the energy it needs to complete the training and repair tissue and recooperate for the next workout. And remember rest is good.
M 64 76 kg
"Sit Down! Row Hard! Go Nowhere!"
"Sit Down! Row Hard! Go Nowhere!"
Re: Diet for Endurance Rowing
You basically need more energy.
+ + + There is some research telling you should shift the focus toward carbohydrates but you don't need to do this as drastically as many coaches and fellow athletes preach.
+ A little bit less strong supported is a need to take care of some minerals and vitamins. If you eat healthy then you shouldn't need to think about that.
+ / - Very recent research in endurance sports focusses on high fat diets. The idea is that events taking taking two or more hours eventually require energy resources other than carbohydrates. A ketogenic diet or a specialised training schedule could train the body to adapt to this. The current research findings are that there is a difference in physiological adaptation but there is no (significant) difference in results in endurance events. This research is mainly focussed on marathon events or slightly longer events. The effects could be much more interesting for a 300 mile endurance event.
Because of the above I'd say that diet is not very important (e.g. fat vs carbo) if you are training for a 300 mile event.
Still important could be timing of food intake. It is also a factor making the results of research very diffused. It may have an effect for instance whether you take protein before or after training (and also the type of protein). You basically want a fast recovery in order to be able to train fast and a lot.
Also, much research takes only small periods of time. Long term effects are not well researched and much less well known.
There are many different views, and taking into account special effects, making it very complicated. I believe that trial and error is the best way to find out what works best. There isn't a single strategy which works for everyone. You should do a custom made diet strategy. To make this strategy search this forum and the rest on the net. Also talk a lot with many other athletes. But remember that not everything works the same for everyone.
+ + + There is some research telling you should shift the focus toward carbohydrates but you don't need to do this as drastically as many coaches and fellow athletes preach.
+ A little bit less strong supported is a need to take care of some minerals and vitamins. If you eat healthy then you shouldn't need to think about that.
+ / - Very recent research in endurance sports focusses on high fat diets. The idea is that events taking taking two or more hours eventually require energy resources other than carbohydrates. A ketogenic diet or a specialised training schedule could train the body to adapt to this. The current research findings are that there is a difference in physiological adaptation but there is no (significant) difference in results in endurance events. This research is mainly focussed on marathon events or slightly longer events. The effects could be much more interesting for a 300 mile endurance event.
Because of the above I'd say that diet is not very important (e.g. fat vs carbo) if you are training for a 300 mile event.
Still important could be timing of food intake. It is also a factor making the results of research very diffused. It may have an effect for instance whether you take protein before or after training (and also the type of protein). You basically want a fast recovery in order to be able to train fast and a lot.
Also, much research takes only small periods of time. Long term effects are not well researched and much less well known.
There are many different views, and taking into account special effects, making it very complicated. I believe that trial and error is the best way to find out what works best. There isn't a single strategy which works for everyone. You should do a custom made diet strategy. To make this strategy search this forum and the rest on the net. Also talk a lot with many other athletes. But remember that not everything works the same for everyone.
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The_Voyager
- Paddler
- Posts: 2
- Joined: October 22nd, 2011, 9:12 am
Re: Diet for Endurance Rowing
Thank you!