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Old 02-07-2014, 02:52 PM   #1
Andrew Scheid
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Competition Day Intake

I'm doing a competition on Sunday with three different workouts through the day. There are 9-10 heats, so I should have a decent amount of time to snack and let things settle in between. Any specific advice as to what I should consume between each workout, besides water?

Here are the workouts, if you're interested:
(BONUS QUESTION: we can choose where to set the damper on the row. Will a higher or lower setting maximize my calories burned?)

WOD I
7:00 AMRAP (As Many Reps As Possible)
7 Thrusters 95/65#
7 Pullups
7 Box Jumps 24/20

WOD II
3 Rounds for Time: 12:00 Cap
10 Clean and Jerk 135/95#
15 Toes to Bar
20 Hand Release Pushups

* If you do not complete the 3 full rounds in under 12:00, your score will be recorded as the total number of completed reps.

WOD III
AMRAP
2:00 Row for Calories
2:00 Handstand Pushups
2:00 Power Snatch 75/55#
2:00 Burpees

*score total reps and calories
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Old 02-07-2014, 03:19 PM   #2
Eric Montgomery
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Re: Competition Day Intake

You do not want to change anything nutrition-wise on competition day. Eat and drink stuff that you're used to, and ideally stuff that you know will settle and digest quickly so it doesn't slow you down on the next workout. Something like whey protein and applesauce or sweet potatoes will help with PWO recovery and glycogen replenishment, then if you know you'll have 2+ hours to wait you can try to eat something like almonds for fats.

There's no "best" setting on the rower--the ideal setting is going to depend on your strength/conditioning/height as well as the temperature/humidity/age of the C2, among other things. That's why drag factor is a far more useful number than damper setting, though I doubt you'll have time to determine the rower's drag factor before your heat. So just go with whatever setting you normally use for a 500-1000m row sprint....something in the 4-6 range is probably your best bet.
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Old 02-10-2014, 08:06 AM   #3
Joseph Regan
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Re: Competition Day Intake

Personally i would add more carbs from the time you wake up to the time you stop the competition. Anything from oatmeal, pancakes, fruit, rice etc......You need tons of energy and your muscles need way more glycogen.
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