Rowing Strength

Rowing Strength

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___
To all my clients and to all the juniors competing at US Rowing Youth National Championships this weekend…
___
Here are 5 tips for staying cool so that you can avoid heat illness & performance impairments.
___
1. Ice bath 🧊🛀
-ideally at the hotel.
-or at the course in a kiddy pool, or in a new trash can.
-ideal temperature = thin layer of ice floating on top.
-Fully submerge legs for 1-5mins based on your tolerance (no need to push this to the extreme).
-Best used before or in between races, not ideal before bedtime.
___
2. Cold shower 🚿
-1-5mins based on your tolerance.
-Best used before or in between races, not ideal before bedtime.
___
3. Foot bath 🦶
-One of the more accessible options is to create an ice bath for your feet. Grab a bucket 🪣 and fill it with ice 🧊 & water💧
-1-5mins based on your tolerance.
-Best used before or in between races, not ideal before bedtime.
___
4. Dip your uni in water
-This will provide a cooling effect via evaporation as you head out to the starting line.
___
5. Stay on top of your hydration
-Adequate fluid intake & electrolytes will help to keep your core temperature down in the heat.
-Aim for 1/2 oz. to 1 oz. of fluid per pound of bodyweight per day.
-This starts now, not just on race day!
___
All of these strategies act to lower your core temperature making it more difficult to experience heat illness & performance impairments.
___
The ice bath also creates a numbing effect that will delay that burning sensation that you will inevitably feel in your races this weekend.
___
Good luck & have fun!
___
#rowing #rowingstrength #movement #performance #recovery #fitness #youthrowing #rowingfast #rowingwell #rowingpower #rowingrelated #worldrowing #rowingcrew #concept2 #rowingtraining #rowinglife #rowingworkout #rowingispassion #rowingboats #rowingpost #rowingmorethanasport #rowingbible #generationrowing #justrowing #erg #coxswain #rowingnews #erging

06/07/2023

For all my clients & for all the juniors competitions at US Rowing Youth National Championships this weekend!
___
5 Tips to Reduce Heat Illness & Performance Impairments
___
https://www.instagram.com/reel/CtMF0Y3P65k/?igshid=MzRlODBiNWFlZA==

___ To all my clients and to all the juniors competing at US Rowing Youth National Championships this weekend… ___ Here are 5 tips for staying cool so that you can avoid heat illness & performance impairments. ___ 1. Ice bath 🧊🛀 -ideally at the hotel. -or at the course in a kiddy pool, or in a new trash can. -ideal temperature = thin layer of ice floating on top. -Fully submerge legs for 1-5mins based on your tolerance (no need to push this to the extreme). -Best used before or in between races, not ideal before bedtime. ___ 2. Cold shower 🚿 -1-5mins based on your tolerance. -Best used before or in between races, not ideal before bedtime. ___ 3. Foot bath 🦶 -One of the more accessible options is to create an ice bath for your feet. Grab a bucket 🪣 and fill it with ice 🧊 & water💧 -1-5mins based on your tolerance. -Best used before or in between races, not ideal before bedtime. ___ 4. Dip your uni in water -This will provide a cooling effect via evaporation as you head out to the starting line. ___ 5. Stay on top of your hydration -Adequate fluid intake & electrolytes will help to keep your core temperature down in the heat. -Aim for 1/2 oz. to 1 oz. of fluid per pound of bodyweight per day. -This starts now, not just on race day! ___ All of these strategies act to lower your core temperature making it more difficult to experience heat illness & performance impairments. ___ The ice bath also creates a numbing effect that will delay that burning sensation that you will inevitably feel in your races this weekend. ___ Good luck & have fun! ___ #rowing #rowingstrength #movement #performance #recovery #fitness #youthrowing #rowingfast #rowingwell #rowingpower #rowingrelated #worldrowing #rowingcrew #concept2 #rowingtraining #rowinglife #rowingworkout #rowingispassion #rowingboats #rowingpost #rowingmorethanasport #rowingbible #generationrowing #justrowing #erg #coxswain #rowingnews #erging

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