Maintain adequate nutrition
Having good nutrition is a key factor in a rower’s performance. A balanced diet (fat, protein, carbohydrate, vitamins and minerals) provides the necessary intake of energy and nutrients to maintain the body and avoid fatigue. A failure to replenish energy resources can delay recovery time and bring-on fatigue. Therefore, carbohydrates should be taken before a race to increase the amount of fuel stores in muscle. This will improve performance. Should also take sports drinks/energy bars during exercise, and carbohydrates and protein after the race, to delay the onset of fatigue and aid post-exercise recovery.
Having good nutrition is a key factor in a rower’s performance. A balanced diet (fat, protein, carbohydrate, vitamins and minerals) provides the necessary intake of energy and nutrients to maintain the body and avoid fatigue. A failure to replenish energy resources can delay recovery time and bring-on fatigue. Therefore, carbohydrates should be taken before a race to increase the amount of fuel stores in muscle. This will improve performance. Should also take sports drinks/energy bars during exercise, and carbohydrates and protein after the race, to delay the onset of fatigue and aid post-exercise recovery.
Reduce/stop training if developing flu symptoms
Vigorous exercise during incubation period of a viral illness may increase duration illness and should be avoided.
Vigorous exercise during incubation period of a viral illness may increase duration illness and should be avoided.
Ensure sufficient sleep and rest
After exercise/competition – relax!! Also ensure adequate sleep (7-9 hours a night). The quality of sleep is also important, so this should be monitored through questionnaires/ or the athlete’s log.
After exercise/competition – relax!! Also ensure adequate sleep (7-9 hours a night). The quality of sleep is also important, so this should be monitored through questionnaires/ or the athlete’s log.
Monitor heart rate and resting pulse
Resting heart and pulse rate often increases with overtraining. Regular monitoring will indicate whether something is wrong and allow training/rest periods to be adjusted.
Resting heart and pulse rate often increases with overtraining. Regular monitoring will indicate whether something is wrong and allow training/rest periods to be adjusted.
Monitor mood
Changes in mood i.e. unusual anger, depression etc can be indicators of the onset of overtraining, Whilst being a subjective indicator, coaches should look-out for such signs in their athletes.
Changes in mood i.e. unusual anger, depression etc can be indicators of the onset of overtraining, Whilst being a subjective indicator, coaches should look-out for such signs in their athletes.