With our 100K Rowing Challenge in full effect and a few people attempting their first half or full marathon row this year, we wanted to share some tips on how to make it as successful and painless as possible. Good luck to everyone who is checking this goal off their list!
1. Train for it
Do some longer distance rows to build your endurance in the weeks leading up to the event and pay attention to your pacing and where you like the damper setting. You want to know what it will feel like to complete 10k, 15k, 20k, 30k, and even marathon distances before you attempt one. What pace is most comfortable to you? What can you sustain? Concept 2 has a great marathon row training plan HERE. If you are not sure how long the half or full marathon might take you, use the Concept 2 pace calculator to give yourself an idea beforehand!
2. Test your clothing
While you are training, try different clothing out on those longer distance rows to see what feels best. The last thing you want to do is wear a cool new pair of pants or shorts only to find they bunch up or chafe you in an awful way after spending an hour or more sitting on the rower. Some people put bubble wrap near their rower to sit on or to grab the handles with if things start to get sore. Whatever you think you want to use that day practice with it first.
3. Test your intra-workout nutrition
Much like the clothing you choose, you do not want to try anything new with food on event day. If your body is not used to digesting something familiar you could experience nausea, cramping or other GI distress. Pick up a few things that are carbohydrate based to consume throughout your event. Since this is an endurance event, carbohydrates will be your easiest and quickest form of energy. Try to stick with things high in simple sugars like glucose, dextrose or sucrose to speed delivery of the sugar from the stomach, through the intestinal wall, and into the bloodstream. Products with fructose and high fructose corn syrup should be avoided as fructose is not rapidly absorbed through the GI tract but has to go through the liver to be metabolized.[1] For these endurance workouts, aim for approximately ¼ your body weight in grams of carbohydrates and about 5 grams of protein per hour to help with restocking glycogen and muscle repair.[2] A few great examples of nutrition for this purpose are: Fuel for Fire, BCAA drinks/protein shakes, applesauce, baby food pouches, bananas, figs/dates, pretzels, and gummies/chews. The chews from Skratch Labs or Honey Stinger work well. Allegro Cyclery in downtown Walla Walla carries a few of these options. You will want to avoid fats in the intra-workout foods you choose since they interfere with the absorption of carbohydrates. As you test your nutrition, decide at what times or meter markers you want to be taking them each in. What seems to feel best? Having an idea of your breaks and a strategy beforehand will help you maintain consistency and milestones to aim for. This also gives you time to get up and stretch a bit if needed. For pre or post workout nutrition go back and reference this article as a starting point.
4. Focus on Hydration
Monitor your hydration in the days prior to the row just as much as the day of. Urine should consistently be a pale straw color. For most people, half your bodyweight in ounces of water daily is a good goal. Depending on how long you anticipate being on the rower, consider taking in 20-24 ounces of water per hour along with some electrolytes.[3] It is recommended to sip on your liquids for a gradual rehydration, rather than chugging a bunch at once and having it slosh around in your stomach. Adding in electrolytes like Nuun tablets or LMNT Labs packets can be helpful to replenish the potassium, magnesium and sodium you lose throughout the row.
5. Make sure you are rested and recovered
Aim for getting 8-9 hours of sleep the night prior to your half or full marathon row. Consider tapering your training in the days prior and focus on stretching and mobility. You want your mind and body to be well rested, recovered and full of energy. Not only is this a physical challenge but it is a mental one too!
-Coach Amy
