/
Losing Weight, Making Weight, Rowing Fast Losing Weight, Making Weight, Rowing Fast

Losing Weight, Making Weight, Rowing Fast - PowerPoint Presentation

giovanna-bartolotta
giovanna-bartolotta . @giovanna-bartolotta
Follow
358 views
Uploaded On 2018-11-03

Losing Weight, Making Weight, Rowing Fast - PPT Presentation

Ed McNeely amp Tracy Cameron Introduction Many lightweight rowers fail to reach their true potential because of mistakes made when reaching competitive weight Coaches often avoid discussions of making weight ID: 711605

weight energy balance making energy weight making balance loss calories training lightweight muscle pre exercise day neutral negative cho

Share:

Link:

Embed:

Download Presentation from below link

Download Presentation The PPT/PDF document "Losing Weight, Making Weight, Rowing Fas..." is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.


Presentation Transcript

Slide1

Losing Weight, Making Weight, Rowing Fast

Ed McNeely & Tracy CameronSlide2

Introduction

Many lightweight rowers fail to reach their true potential because of mistakes made when reaching competitive weight. Coaches often avoid discussions of making weight

Dieticians avoid discussions of making weightOur goal is to present the theory and practical application of three key issues related to getting to competitive weight for lightweightsSlide3

Being Lightweight

Very few rowers sit as natural lightweightsAn Australian study found that a kilogram of muscle mass was worth 10.2s on the water (Slater et al. Br. J. Sports Med.39;736-741)

Loss of muscle mass is a common side effect of weight lossSlide4

Being Lightweight

Heavyweights who want to move down to lightweight should meet the following criteriaErg scores as a heavyweight should at least be good lightweight scores

High enough body fat that they can get to around 59 kg for women and 73.5 kg for men with body fat levels not lower than 12% and 8% respectivelyHave a long term plan of losing not more than 0.5 kg per weekSlide5

Energy Neutral Training

Negative energy balance is necessary for weight loss to occur.How we go about creating a negative energy balance can affect the outcome of the programSlide6

Energy Balance

Relationship between calories in and calories out

Positive energy balanceMore calories in than outImproved performance Increased muscle massAdaptation to trainingNormal growthSlide7

Energy Balance

Most programs advocate the use of exercise as a means of burning calories to create a daily negative energy balance.Negative energy balance during exercise can result in up to 25% of energy coming from protein sources – muscle

tissueAs metabolically active tissue is used for energy there is a decrease in resting metabolic rateSlide8

Metabolic RateSlide9

Body Composition ChangesSlide10

Energy Neutral Training

Energy expenditure in each workout pre plannedFrom 60 min pre to 60 min post all calories used must be replacedMix of CHO and proteinNegative energy balance created throughout the rest of the daySlide11

Energy Neutral TrainingSlide12

Energy Neutral TrainingSlide13

Why?

During and post exercise protein synthesis rates are the highest during the day Adequate energy

Adequate CHOAdequate proteinProtein and CHO intake increases insulin levels which decrease cortisolMuscle tissue can be builtSlide14

Why?

Prevents potential catabolic affects of exerciseSubjects report suppression of appetite following exercise

Easier to eat less throughout the dayAll subjects had personal best performance in rowing ergometer tests at the end of April there had been no change from Feb to MarchSlide15

Applying the Concept

Need to know total energy expenditureRMRExercise energy expenditureDaily energy expenditureSlide16

Planning

Calorie goals need to be calculated for each session the day before the sessionNutrition has to be planned in advance and nutrients need to be available during the training sessionSlide17

Making Weight

Done in the final 24-48 hours pre weigh inMostly done through dehydration

Coming down the morning of weigh in more effective than trying to stay down or coming down the night beforeSlide18

Making Weight

Lots of individual variationCareful planning and practiceExperiment with different approaches

Food day of the race not for fuellingA race will only burn about 100-120 kcal2008 Olympic final Tracy burned about 115 kcal and 28g CHOSlide19

Making Weight

PlanningStart from weigh in time and work backwardsDifferent plans needed for morning and afternoon races

Set specific goals for night before and morning of weightNeed to know how different foods affect water balanceHigh sodium foods increase water retentionSlide20

Making Weight

Dehydration100g weight loss per hour through insensible fluid losses

1.5-3% weight loss acceptablePassive sweating better than an active sweat runAggressive rehydration in the two hours pre raceWater and electrolyte based drinks immediately after stepping off the scale