Concept2 Rower Glycogen Depletion Workout

[jcastro20111]

Hi,

I am looking to reach muscle glycogen depletion in order to achieve glycogen supercompensation for rowing competitions. I am planning on using the concept2 rower after 3 days of < 20g carbs to reach muscle depletion prior to carbing up.

What is recommended to do this? HIIT 500m/1:00r? :30/:30r? Long pieces? Anyone have experience with this?

I am using the endurance schedule detailed on
members.tripod.com/jpe_sportscience/Supercompensation.htm (modified for 7 days rather than 9)

Thanks!!

[Tim01]

Are you planning on racing the standard 2K distance in rowing? If so I am not sure how much benefit you get from using a glycogen supercompensation strategy, as you are probably unlikely to be depleting you glycogen supplies in the competition.

I say simply based on the duration of the event, although I appreciate that glycogen depletion is more likely in rowing (for example, in comparison to high intensity running of the same duration) due the increased amount of muscle mass involved.

If you are racing over longer distances then ignore the above.

However, either way, there may still be some benefits from training in a glycogen depleted state. I have got some presentation slides on this topic here:

http://www.sprintstrong.com/2010/12/...endurance.html

The method discussed in the presentation essentially involves performing a steady state workout first thing in the morning in a fasted state (no breakfast) and then later that morning (still in a fasted state) performing a higher intensity interval session.

Let me know if you want more info.

Tim

[jcastro20111]

I am hoping that supercompensation might be able to provide me a 1% or 2 improvement in my time, which is HUGE!!

I have been training in depleted states for the last few days and I have to say that it really really sucks, but I am looking forward to my first competition this Saturday.

[Tim01]

Yeah 1-2% is massive - especially if you are already rowing at a good level.

Whats your competition on the weekend - on water or on an ergo? 2K distance? Let us know how you go!

[jcastro20111]

Yeah 1-2% is massive - especially if you are already rowing at a good level.

Whats your competition on the weekend - on water or on an ergo? 2K distance? Let us know how you go!

I'll be doing the:

Asheville Indoor Rowing Championships this weekend. (2k 30-39 hvwt)
Mid-Atlantic Erg Sprints (2k 30-39 hvwt)
Southern Sprints (2k 40-49 hvwt)
Atlanta Erg Sprints (2k 40-49 hvwt)
Crash-B's (2k 40-49 hvwt)

I am hoping to refine my nutrition and to be able to place favorably in the Crash-B's for the 2K distance.

My best time last year in competition was 6:21.7 and I'm hoping to break 6:10 by Crash-B's.