"Just to be clear, no one can prevent injuries, but we can reduce the overall number of injuries significantly".
“To function at full capacity, most athletes require about 10 hours of sleep per day, a portion of which usually takes the form of naps”(1).
Recommendation: Aim for 8-10 hours of sleep per day.
"Proper hydration has been shown to improve performance by up to 25%".
Recommendation: Try and drink 50%-100% of your bodyweight in ounces of water daily.
Read more about hydration here: http://www.rowingstrength.com/blog/hydration-for-rowers
"Rowing can completely deplete glycogen stores within just one 3 hour practice".
Recommendation: Consume easy to digest carbs and protein before, during, and immediately after practice. Consume slow digesting carbs, protein, and fat at all other meals. Do not attempt to go low carb! That diet trend has no business with rowers! When glycogen stores are inadequate, muscle recovery is slowed.
Example Pre-training & During Training: Orange juice, water, and whey protein mix
Example Immediately After: Chocolate Milk
Example Post-Training Meal: Grilled Chicken, Sweet Potatoes, Spinach Salad
1) Bompa, T. & Buzzichelli, C. (2015). Periodization Training for Sports. Champaign, IL: Human Kinetics
2) Milewski et al. (2014). Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes. Journal Pediatric Orthopaedics.