Post
by Dangerscouse » December 6th, 2023, 4:47 pm
I might have posted this before, so apologies if I have, and Rob, I've slightly tweaked it to update it as the doc I sent you was from 2020.
Maybe not all of this, or any of it, will resonant with you as it's very subjective when you do ultra distances as to what works, what hurts, what hinders but I know all too well the loneliness of a long distance rower and knowing that there's others who are willing and able to have done it / to do it gave me some solace in the really dark moments.
100k preparation
I will preface this with the comment that, this is only my findings after I made lots of mistakes, as I searched for advice and help, and not too surprisingly, I didn’t find very much, but this is a rambling list of meandering thoughts.
Weight
It’s important to monitor your weight for two reasons. You may be under eating, which will be detrimental to your energy, and also not drinking enough water and/or carbs as you train. I found on a really long distance I could easily lose four or five kilos (I sweat a lot), which will need to be replaced as you progress. If you do a Google search there are ‘sweat calculators’ that if you input your starting and ending weight for a long sweaty session, it will tell you how much you should be drinking.
As a sub-section to this, it’s advisable to check if you’re a ‘salty sweater’ i.e. does your sweat taste salty? If it does, make sure that you add salt to your food and drinks where possible, or possibly have electrolyte drinks
Hydration
As above you need to make sure that you stay hydrated, and pick a regular time to have a drink. I generally use 15-20 minutes as it’s easy to manage, and regular enough. Also make sure that you’re fully rehydrating from your training sessions: it’s very easy to have an accumulating affect from not fully replenishing what you lose on a daily basis. A small deficit will not take too long to become a big deficit, and consequently then become a significant training impact e.g. HR will increase if dehydrated, which will then trigger the mind games! Also, it’s very important to not drink too much too, as that can be even more detrimental.
Make sure you try any sports drinks etc before the actual event as some of them can give you stomach ache. SIS drinks do that to me, but I have found that Tailwind powders are ideal for me, along with High5, or you can go old school and just use 50/50 diluted fruit juice, with a pinch of salt and sugar added (glucose speeds up the absorption of fructose). Also make sure to also have plain water. Caffeine, in my experience, doesn’t help very much and it’s not going to have the usual effect that you’re hoping, especially if you’re struggling.
Food
I find that I have very little appetite when doing the ultra-distances, but banana, salted cashew nuts, jelly beans, jelly babies etc are all good options to have close by.
Comfort
Make sure you trim your toenails! I’ve had long nails rubbing and eventually cutting a toe. Have a spare kit ready, you will probably be drenched at halfway, so a change of kit is very welcome when you have a break.
I used to use a cut up yoga mat in a pillow case for a seat cushion, but there are plenty of seat cushion options. I also make sure that I only use it AFTER my butt ache was unbearable, if I use it before I still get it and it doesn’t offer any support from then on. I’m very lucky as I can now manage hours without needing it.
Sports massage
I’d highly recommend having one or two sports massages beforehand, and afterwards as you will really appreciate it. In addition, it’s important to maintain stretching, and possibly foam rolling, to keep you as flexible as possible. Lots of antagonistic stretches are ideal e.g. reverse planks, glute bridges, hamstrings, ankles, anything to counteract the dominance of the plane of movement.
Hands
I always liquid chalk for my hands. It’s not going to make them totally dry, but it’s a big help. My hands are covered in calluses, but when you start ramping up the distance, due to the sweaty hands, you will probably start getting blisters, and even my calluses get churned up as they get so wet over a long period of time. I use cheap kinesiology tape, about three inches (10 centimetres) of it and try and get the end of the tape to on top / side of the finger (if it’s underneath, the glue can rub off on to the handle and also start to gather.
I also like to drape a hand towel over the monorail (above the handle stirrup) and occasionally put it over the handle (it takes a bit of practice, but you can do it over the handle after a few strokes) and this can be really useful for wiping your brow and keeping your hands dry.
Heart Rate Monitor
It’s not essential, but I find it useful to monitor what is going on, and you can slow down if it gets too high. Just remember an approximate 80% effort for a 100k can be similar to a 95% for a 10k, so don’t get carried away thinking you can increase the pace. Stick to your plan and maybe in the last 10-15k you can think about increasing it.
Sweatbands
I find a headband, and arm sweatbands, to be invaluable, despite making you look like a fool. Make sure you’ve got a few spares to change them when you have a break, it’s not pleasant trying to wipe your sweat away with a cold drenched sweatband. I also always use an 18 inch floor fan to try and keep me cooler. I prefer this on my back, not least as that’s where we naturally cool most efficiently too.
Mental coping strategies
A photo(s) of your loved ones is a great idea. Visualising completing it, and framing that feeling in your head, is essential. When you feel like quitting, and you will (probably on numerous occasions) remember why you started. Try and find some sort of three word mantra / film quote / music quote that really resonates with you and repeat it in your head. The three word mantra, or something else that’s short, is a proven psychological effect: it’s no coincidence that Nike use ‘Just Do It’ as their slogan. I’ve also written a more detailed post if you’re interested, which you’ll find if you search on the forum for ‘Coping Strategies’. If you read, I’d highly recommend The Chimp Paradox by Dr Steve Peters, as this establishes a simple, and very effective, method for managing the bad inner voice (inner chimp).
Miscellaneous
Make sure that the batteries are full. If the erg is a new model Model D with a PM5, batteries aren’t as much of an issue, as the flywheel also charges the monitor, but if it’s an older model, make sure you change.
Oil the chain with 3 in 1 oil and a rag. Wipe the monorail clean, and check the straps, if you want to use them, are not fraying. I personally don’t use them for long, slow rows. Have some tissues close by just in case you need to clear your nose. Charge anything the day before that needs charging e.g. mp3 player, Bluetooth headphones.
You can programme the monitor the old way Variable Intervals- Single Distance, or you can use the Ergzone app. I always use it, and the beauty of it is, you can, more or less, programme in any split that you want e.g. 10k; 12.5k; 20k; 50k. If you use the Variable Intervals option, it will be one single split that counts down from 100k, which I personally find a lot harder to mentally accept. Seeing, for instance, 8 x 12.5k is a lot more palatable, and helps to not overwhelm you.
Don't believe everything that you think. Your thoughts will get very persuasive that you NEED to stop etc, but in reality your mind will give up well before your body (probably) will do. Ride the wave and accept that it's a horrible place to be in, and always remember why you started.
I think that covers everything, and do not underestimate how hard it is. If you pace it correctly, and don’t over-train / under-recover in your build up, as I did, it is manageable, but you will have uncomfortable and/or very uncomfortable moments. Expect them, and almost look forward to them, as they are moments that tell you that you are making notable progress. Best of luck.
51 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"
Instagram: stuwenman
