Morning Practice - September 29, 2007, Cont...

Rowers:







Photos courtesy of Paul Mason and Eli Feenan

Pasta and the Crew Race

Rowers:

Why pasta the night before a crew race?

The adequate consumption of carbohydrates is necessary for the preservation of protein for muscle tissue repair and maintenance. It is essential that the athlete consume carbohydrates before, during, and after exercise to sustain sufficient muscle glycogen levels.

Muscle glycogen stores are most diminished during endurance exercise (like rowing). Therefore, the ingestion of carbohydrates within 24 hours before and after strenuous activity is crucial for the replenishment of muscle glycogen.

The type of carbohydrate ingested is a key variable in the earliest replenishment following an extended bout of exercise. The pre-exercise carbohydrate should have a moderate glycemic index like pastas and whole grains. The post-exercise carbohydrate should have a high glycemic index like corn flakes, honey, white bread, rice, carrots, and bananas.

Nancy Clark of Sports Medicine Systems Inc. suggests that with morning events the athlete should eat a hearty, high carbohydrate dinner and a bedtime snack the night before. In the morning eat a light meal of toast and /or cereal to stabilize blood sugar levels, absorb some of the gastric juices and to keep from feeling hungry. For afternoon competitions the athlete should consume a hearty breakfast and a light carbohydrate-based lunch.

Bibliography:
- LaGary, Carter (Valdosta State University), Nutrition and Recovery.
- Kuster, Shawn, "Preparing for a National Competition," Sport Medicine and Science Council of Saskatchewan.

Race Start Cadance

Rowers (especially Coxswains):

Listen to the start cadance of this crew. The coxswain, in time with his rowers, makes his calls very clear as he progresses through a 1 minute 30 second start piece. Rowers, notice how, at full pressure, there is composure in the stroke man's face and control in everybody else's blades even as they row at 40+ strokes per minute.


Courtesy of YouTube

Plyometrics: What Are They?

Rowers:

Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance.

In recent years this distinct method of training for power or explosiveness has been termed plyometrics. Whatever the origins of the word, the term is used to describe the method of training which seeks to enhance an individual's "explosive" reaction through rapid and powerful muscular contractions.

PLYOMETRIC EXERCISES:

LOWER BODY

Drop Jumping: This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction. The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop that should be in the region of 30 to 80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot (jumpies).

Bounding and hurdling: If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduce the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles are valuable drills for athletes training for sprinting or jumping events.

UPPER BODY

Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.

Medicine Ball: Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine ball down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning.