Of all the questions rowers ask me, “What about sugar?” is at the top of the list. It’s likely you’ve have been bombarded with messages that sugar is evil, feeds cancer, causes obesity, ruins health, and should be avoided at all costs. It’s likely also you’ve heard that sugar fuels muscles during exercise, is the main ingredient in commercial sports foods, and enhances recovery from hard workouts. So let’s look at some sugar myths and misconceptions as well as new technology that can measure your personal response to sugary foods.

Is sugar addictive?

No. While sugar lights up pleasure centers in the brain, sugar is not an addictive drug like cocaine. Sugar cravings can often be curbed by preventing hunger. Hunger triggers cravings for sugary foods and the urge to overeat. Hungry rowers can devour a lot of gummy bears or Oreos in the blink of an eye.

If you believe you’re addicted to sugar, try this experiment: Rearrange your eating patterns to enjoy a king-sized high-protein breakfast (three-egg cheese omelet + Greek yogurt + fruit + granola) followed by a satisfying protein-rich lunch (peanut butter & banana sandwich + glass of milk), and you’ll notice quickly your afternoon and evening sugar cravings dissipate (that is, unless you’re eating to manage stress and smother feelings—as opposed to enjoying food for fuel).

Is sugar fattening?

No. Excess calories of any type are fattening. Many athletes tell me that despite eating only “healthy” foods (i.e., no sugary sweets), they’re not losing weight. They simply could be swapping 100 calories of gummy bears for 100 calories of grapes or 100 calories of nuts. No calorie deficit there.

The conversion of excess calories of sugar into body fat is actually tough (as compared to the conversion of excess calories of dietary fat into body fat). Sugar often comes with fat (cookies, ice cream, chocolate); therefore, overeating gummy bears could be less fattening than overeating fatty chips. (But first, curb the urge to overeat sugary-fatty foods by enjoying a king-sized breakfast.)

I’ve heard sugar feeds cancer cells. Should I avoid sugar to reduce my risk of getting cancer?

No. Sugar feeds all cells, not just cancer cells. Giving sugar to cancer cells does not make them grow faster, nor does depriving them of sugar curb their growth. A diet rich in fruits, veggies, and whole grains reduces the risk of cancer—even though these foods all end up as sugar in your blood. (Yes, all grains and plant foods—all of which are carbohydrates—digest into sugar.) Sugary foods can be linked to obesity, and obesity can be linked to cancer. Cancer patients who are prescribed prednisone as part of their treatment may need to limit sugar because the medication can elevate blood sugar, but that’s a different story.

Does sugar cause diabetes?

No. Type-1 diabetes occurs when the pancreas makes inadequate insulin to transport sugar out of the blood and into the muscles. Type II diabetes occurs when the muscles don’t respond to insulin normally. This happens often with people who are fat and unfit. In comparison, most athletic people maintain normal blood-glucose levels.

Should rowers be concerned about “sugar spikes”?

Generally, not. After you eat any type of carb (fruit, veggie, grain, sugary or starchy food), your blood sugar (blood glucose) will rise as the sugar moves from your gut into the bloodstream. Blood glucose gets used by the brain, the liver, muscle, and internal organs. This “spike” is a normal response, and the body has a complex system of checks and balances to keep it within a normal range—between 70 and 180 milligrams per deciliter (about three ounces). After hard exercise, a spike in blood glucose is a normal physiological response.

Will monitoring my blood-sugar level help me perform better?

Some rowers are measuring their sugar levels with a continuous glucose monitor (CGM). The device is sort of like a fuel gauge that can help them figure out if they are under-fueled. This knowledge might inspire rowers who under-eat to fuel better to perform better, but we need much more research to validate this hypothesis.

Most research with CGMs has been done on people with diabetes. They need to know whether their blood glucose is too low (causing shakiness and hypoglycemic sweats) or too high (causing damage to tiny blood vessels in the eyes, kidneys and other organs, which can lead to such long-term complications as organ failure and blindness). For them, CGMs can be health-saving, whereas for athletes the data are more a matter of curiosity.

How does a CGM work?

To the back of her arm, an athlete applies a sensor, a small circular adhesive patch with a thin filament that slips under the skin painlessly and measures glucose between cells. The sensor connects to a cell-phone app that collects the data. The technology can determine whether fatigue is related to low glucose and inadequate fuel.

While a CGM can help you learn about your body’s response to carbs, listening to your body’s messages—not looking at numbers on your cell phone—is the better way to go. Simply pay attention to how you feel: Are you droopy? Edgy? Unable to focus on the task at hand? If yes, you’re likely low on fuel, and your glucose is low.

I enjoy technology (heart-rate monitors, sleep trackers, GPS watches). Where can I buy a CGM?

Search online or go to a drugstore. Two popular brands are FreeStyle Libre and Dexcom. SuperSapiens.com offers abundant info.

Before FOMO (Fear of Missing Out) nudges you to jump on the bandwagon, be sure this would be a smart choice for you. Some athletes feel driven to monitor their glucose levels obsessively, which can make them stressed and “glucorexic.” CGMs are used best for one to two weeks by athletes who have a specific performance problem they want to resolve, such as why they feel so tired 25 minutes into a steady-state erg session. A CGM can identify a need to adjust food intake. Will this enhance performance? Stay tuned for more research with rowers. 

The post Sugar: Your Body’s Friend or Foe? appeared first on Rowing News.

March and early April in New England are the equivalent to the third 500 of any 2k—that section of the race we rowers lovingly deem “no-man’s land.” Why? For one, it’s often brutal outside. And in many spots, it becomes a waiting game for the ice to melt so you can finally take some strokes in a boat after a long season hammering it out on the rowing machine. Lakes and ponds, meant for oars dipping in and out the water, are instead dotted by ice fishermen still dropping lines. This can be torture.

Back in the early ‘90s, while getting my first competitive strokes at St. Paul’s School, I’ll never forget coach Chip Morgan’s dryland training at the beginning of our spring season. Coach Morgan kept us busy and distracted, waiting for the thaw by being creative with the team’s workouts. We did weight circuits with more bench pulls than I care to remember. We ran hill repeats and charged through the campus woods. We pushed through erg sessions and tests. And just when the ice on Turkey Pond started to loosen its grip, it was a race to the boathouse to grab heavy wooden poles for chopping and shoving ice away from the boat docks. It’s amazing how a few dozen rowers, anxious for a return to the water, can speed up the thawing process.

So, inspired by Coach Morgan, I’m delivering a little something to get you through “no-man’s land” and ready to take on your summer goals. 

15 minute Row:

3 minutes easy intensity, 22-24 strokes per minute
1 minute medium intensity, 24-26 strokes per minute
1 minute hard intensity, 26-28 strokes per minute
Repeat two times.

15 minute Strength Circuit:

Break each minute down by 40 seconds on, 20 seconds off (rest)
1 minute burpees (with push-up and jump)
1 minute V-ups (hold for 10-15 seconds and then repeat for the 40 seconds until able to hold the entire time)  
1 minute box jumps (find a height that is right for you, but 16 inches is usually good place to start)
1 minute push ups
1 minute rest/rehydrate
Repeat two times. 

15 minute Run:

3 minutes easy intensity 
2 minutes medium intensity
2 minutes hard running
30 seconds hard 
One minute walk.

The post Navigating No-Man’s Land appeared first on Rowing News.

As race creator and director of Massachusetts’ Misery Challenge, a four-mile race to Misery Island and back from Manchester-by-the-Sea’s iconic harbor, I know how this goes. I am often told, “Misery Challenge? That sounds horrible.” After filling folks in on the facts—you choose your mode of human-powered transportation, whether swim, kayak, single, or paddle board; you will be greeted with cheers and beers at the finish line—I often can convert a look of despair into a smile and sign-up. In fact, 400 brave souls are expected this July.

So if you’re looking to up your fitness game, I encourage you to put something on the calendar. A 5k or masters race is good, but it may be time to face a little bit of the unknown and get outside your comfort zone. Just get the details, sign up, and start training. To give you a little head start, try this 30-minute speed and intensity conditioning workout and then get after it.

The Workout:

Warm up on the erg or bike for two minutes easy, followed by two minutes at a medium intensity, and one minute hard, and then do 10 to 15 burpees at a slow pace. End with 10-15 jump squats at a slow pace. Stretch and hydrate for two minutes and then go 30 seconds easy, 30 seconds hard at a 24-26 on the ergometer followed by 10-15 burpees and 10-15 jump squats. Rest and recover for two minutes and repeat the entire set two times. Cool down for two to three minutes.    

The post A World of Hurt appeared first on Rowing News.

The post Cottage Cheese appeared first on Rowing News.

The post Lights Off, Fuel On appeared first on Rowing News.

Most active women and men can and should enjoy about 500 to 700 calories four times a day: breakfast, early lunch, second lunch, and dinner. To overcome the fear that this much food will make you fat, reframe your thoughts. You are simply moving calories in your pre- and/or post-dinner snacks into a substantial and wholesome second lunch. The purpose of this second lunch is to curb your evening appetite, refuel your muscles from your workout earlier in the day, and align your food intake to your circadian rhythms.

The post Mealtime 101 appeared first on Rowing News.

The post Smooth Move appeared first on Rowing News.

An easier way to reduce sugar cravings is to prevent extreme hunger.

Of course, those who do report feeling better after cutting out grains might be dealing with food sensitivities. When you cut out a whole food group, though, you eliminate a lot of foods. It’s likely just a few foods contributed to their feeling unwell. A registered dietician can help you reach the same level of “feeling great” by working with you to figure out which foods are the culprits. Some athletes rave that their low-carbohydrate diet allows them to curb their addiction to sugar. A high-fat diet curbs hunger, and simultaneously curbs cravings for sweets. An easier way to reduce sugar cravings is to prevent extreme hunger.

The post Friend or Foe? appeared first on Rowing News.

Keep it Simple: We are easily distracted by the latest and greatest piece of fitness equipment or class. But if time is tight, stay true to what you know. Get in, get on, and get it done.

Prepped and Prepared: The night before gym day, jot down the prescribed workout on your phone and load up your favorite pump-up playlist. That way, there will be no wasted minutes of precious training time devoted to sorting out your soundtrack.

Ask for Help: Schedule an appointment with a trainer. Even if you only have time to meet once every couple months, working with a trainer will provide you with a routine you can follow in the gym or on your own. Plus, having them show you proper form will enhance results and prevent injury.

Mix it Up: A huge benefit of a gym membership is the variety of offerings available to keep you motivated. Forty-five minutes of cardio goes by fast when you divide it between the rower, treadmill, and elliptical.

The Workout:
Putting the below three disciplines together provides a full-body endurance workout that keeps the mind fresh. Throughout the 45 minutes, you will repeatedly raise and lower your heart rate—a fantastic way to burn calories and build your cardiovascular fitness.

Indoor Rower: Easy for 5 minutes at 22-24 strokes per minute; medium for 5 minutes at a 26; easy for 2 minutes at a 22-24; medium for 2 minutes at a 26; 1 minute hard at a 28-30.

Treadmill: Run or walk for 15 minutes total, going 2 minutes easy, 2 minutes medium, and 1 minute hard. Repeat three times. Note: You don’t have to adjust your speed to increase intensity. Don’t be afraid to add some incline too.

Bike/Elliptical: Go for 15 minutes, completing 4 sets of 2 minutes easy, 1 minute hard.  Cool down during the last 3 minutes of the workout.

The post Memberships Required appeared first on Rowing News.

Perfectionism is a trait common to many athletes.

It can contribute to high levels of achievement, but it can also lead to the pursuit of a “perfect” but biologically unrealistic body type. Among dancers, many of whom are perfectionists, eating disorders are prevalent. A survey of 245 dancers from one collegiate dance program and four professional dance companies suggests both collegiate and professional dancers scored similarly on tests that diagnose eating disorders. Dancers with eating disorders reported more anger, depression, and physical discomfort. If only the dancers had gotten help in college (or earlier), they might have been able to enjoy better quality of life as a professional. This same advice applies to all athletes who struggle with food, weight, and body image. The sooner you get help, the quicker you’ll be able to recover. And yes, you can eat well and still remain lean.

The post The Perils of Perfection appeared first on Rowing News.