Hey guys, Im on the Crew team at the University of Delaware and have 18 days to essentially get back into shape and catch up with the team. Im at home on winter break and have all day every day for the next 18 to dedicate 100% to training for crew. The reason I need to catch up in the first place is that I came down with mono, got over it and then got food poisoning, which was then followed by the common cold.
I have both Surge Workout Fuel and Surge Recovery at my disposal, Beta-7, protein powder, BCAA’s and fish oil. We are at the point in the season were we should have good endurance in the 20min range (which i am lacking heavily), and are now cutting down to concentrate in the 6-7min range.
Any suggestions in either nutrition or training in these ways would be highly appreciated. As I said before, I am living and sleeping around crew because I need to be in the top boat, and am willing to be as dedicated to a plan as possible, so specific detail in nutrition and the like wont be wasted.
Thanks guys
Your diet should consist of an incredible volume of food. The quality of this food is entirely dependant on your preference.
Your training should consist of one or two workouts each day when you concentrate on developing good endurance in the 20min range, as well as high strength levels in the 6-7min range.
So, row a lot, and row hard. I mean, yeah, it’s basic, but it kinda sounds like you just need to get out there and do it for 2-4 hours a day.
Check out this page, stacks of ergo training progs for everything rowing wise and suggested weights exercises too.
On the erg I would mix it up, some longer stuff to build your endurance and some intervals to help your speed etc, but anyway it can all be found on here from set plans to bespoke prog options.
I’d train 6 days on one day off and not entirely on the rower to prevent burnout and you hands getting too torn up. Something like:
Day 1 2k
day 2 20 min rower
day 3 run 8x400m or hill sprints
day 4 10mins rower x 3-4sets
day 5 tabatas/intervals on the rower
day 6 30 min run/bike
day 7 off
Use all the supps you mentioned Spike or a caffeine drink would be good as well and get in 4+ litres of water a day.
As far as nutrition get in some green veggies but ohterwise just hammer the calories don’t hesitate to turn to pizza and burgers if need be.
Also if you really want maximum results get 8 hours sleep and a nap every day
[quote]nickbuisson wrote:
Hey guys, Im on the Crew team at the University of Delaware and have 18 days to essentially get back into shape and catch up with the team. Im at home on winter break and have all day every day for the next 18 to dedicate 100% to training for crew. The reason I need to catch up in the first place is that I came down with mono, got over it and then got food poisoning, which was then followed by the common cold.
I have both Surge Workout Fuel and Surge Recovery at my disposal, Beta-7, protein powder, BCAA’s and fish oil. We are at the point in the season were we should have good endurance in the 20min range (which i am lacking heavily), and are now cutting down to concentrate in the 6-7min range.
Any suggestions in either nutrition or training in these ways would be highly appreciated. As I said before, I am living and sleeping around crew because I need to be in the top boat, and am willing to be as dedicated to a plan as possible, so specific detail in nutrition and the like wont be wasted.
Thanks guys[/quote]
Well congrats on being on a crew team!!
Now hopefully some of the other rowers will join in here as there are better rowers on the boards than myself.
For me a diet plan wasn’t the issue, getting enough food was! I was rowing 6 days a week and weightlifting 4 days.
For 2k season I loved doing 500 meter sprints followed by 10-30 seconds active rest. You could use the active rest to gulp down some SURGE Workout Fuel which I’m jealous you can get it now. During my rowing days I just used powder powerade lol.
My suggestion would be to work up to 10 500 meter sprints (all out) with 30 sec’s rest. If I get a chance I’ll write out some better nutrition info and weight lifting plans.
Mercury coaches I believe so hopefully he will chime is and give you some ideas!
Thanks alot guys for the help!! Now that iv been at it a few days i can give you an idea of were I am and what im doing… I pulled a 6:56 2k yesterday which is a 1:44 500m split. That needs to be a 1:40 as soon as physically possible. My days start with an early 2mile run after some juice, Bcaa’s and Beta-7. When i get home i throw around some weight in the garage for about 20min, all upper body and core, then I eat 4 eggs and 3 pork sausages.
I shower and then have a protein shake. Thats the most structured part of the day and iv been very consistent with it. After that, i find out what the workout the rest of the team is doing and do it about a half hour after spike, beta-7, Surge or whatever combination im feeling that day. That happens later in the day but has been all over the place in terms of start time. The rest of the day has been eating and sleeping, trying not to burn unnecessary cal’s.
Coach has us doing stead state on monday, wednesday, friday with hard workouts the other three, sunday is free. Most of the hard workouts are sets of intervals. Thursday was 1:30 on 2:30 off by 4, then a 6 min break, followed by 1:00 on 1:30 off by 6, 6min break, followed by 0:45 on 1:15 off by 6… all of these are full press. I averaged a 1:41 for all the pieces. I think i should throw in some Tabata front squats or somthing but cant decide which day…