Nutrition and other Resources

 Nutrition

Beetroot juice pre-race?  Flash fuel for race day? When to eat white or brown rice?  Best Chick-fil-A meal for athletes? Sugar....orange juice vs. sports drink? Athletes...not hungry in the morning? Check out what sports nutritionist, Kelsey Poulter, says about all these and more!

                  

USRowing Nutritionist, Liz Fusco, Director of Sports Nutrition at Dartmouth...

Additional RGA Resources:

  • RGA Parent Playbook on Regattas can be found HERE.
  • RGA Youth Programming Overview and Resources, click here.
  • Erg Scores: The erg score provides a controlled, measurable way to evaluate the athlete's potential. However, it is important to take into account the rower's body weight, that's why you use the Weight Adjustment calculator. Greater body weight submerges the boat deeper in the water. This creates drag that must be overcome by the power of the rowers. The heavier the rower, the more drag on the boat, and the more power that rower will have to produce to be equal to their lighter teammate. Your weight-adjusted score will be a pretty good estimate of your potential speed in an eight. If all eight rowers have the same adjusted 2k score, then that eight should be capable of rowing that speed for a 2k race on the water—given perfect conditions and near perfect rowing effectiveness (nobody rows perfectly). When using erg scores, it's important that you compare weight adjusted scores. Otherwise, you may not be selecting the most effective rowers. This is due to the fact that the erg does not penalize heavier rowers for the effect that their extra weight may have on the boat speed.

 

Tips for improving your score:

Pacing Strategy

  • Don't start too hard: Avoid the common mistake of going out too fast, which leads to burnout.
  • Aim for a steady-state effort: After the initial controlled build, focus on maintaining a high, consistent power output for the majority of the test.
  • Adjust power as needed: Reassess your pace every 5 minutes and make small adjustments to keep your effort high without surging.
  • Finish strong: You should feel like you're "just hanging on" in the last 5 minutes, allowing you to push harder and elevate your power in the final moments.
  • Rowing Technique
    • Focus on the legs first:Begin your drive by pushing with your legs before engaging your back and arms to maximize power and efficiency.
    • Maintain a good rhythm:A consistent rhythm with quick hands moving away from the finish is essential for setting up the next stroke.
    • Be relaxed and efficient:Cut out tension, especially in the upper body, and use your legs to generate power, saving energy for the end of the test.
    • Be relaxed and efficient:Cut out tension, especially in the upper body, and use your legs to generate power, saving energy for the end of the test.

Preparation and Recovery

  • Nutrition and Hydration
    • Fuel up: Eat a balanced diet with plenty of carbohydrates and protein in the days leading up to your test.
    • Stay hydrated: Drink enough water and consider electrolytes to maintain hydration.
    • Sleep:Prioritize quality sleep to ensure your body is recovered and ready for the intense effort.
    • Warm-up correctly:A thorough warm-up on the erg, including mobility, steady-state rowing, and short bursts of speed, is crucial for a good score.
    • Plan your daily nutrition with performance in mind. Develop and discipline yourself outside of practice.

Mental

  • Repeatedly pushing through hard, short intervals will help you build the mental resilience needed to tolerate the pain and discomfort of the test.

  • Work to build and maintain a GROWTH MINDSET.