Fueling for multiple races

How little energy you burn in one race - about one banana. The real skill is racing more than once in a day - what to eat and drink.
Timestamps
00:50 Fueling at regattas
If you have more than one race in a single day you need to fuel appropriately. A single race barely touches your "fuel tank". The key is timing your meals and recovery between races.
A race is not a big calorie burn - about 150 - 200 calories for 1k.
Your body stores thousands of calories of glycogen.
When you put out a lot of effort you assume the intensity means you are burning a lot of fuel. Separate habit from what you need to fuel on race day.
03:00 What's actually happening?
If you race once in a day - fuel is not your limiter. Your hydration and glycogen are where they need to be if you've had a good meal the night before and on the morning of the regatta. Your job is to feel good on the day. You cannot empty your tank in one sprint race.
Racing more than once in a day the goal is about recovery in the gaps between your races.
You have to replace fluid, nudge glycogen up a little but still keep your gut feeling comfortable.
04:00 Stop fueling the race, start managing the day.
After the first race don't eat a big meal - go small, frequent and easy to digest.
3 levers
- rehydration (do this first). Fluids, a bit of sodium, rehydration salts. Sip between races. Choose a rehydration mix you like and know - it can have protein as well as carbohydrates in it.
- refuel (do this second). Small, easy carbs in modest amounts or a small protein snack if you have time to digest it before your next race. Choose a banana, a small protein bar. Enough to feel topped up but not full.
Finish eating with time to spare before your next race to allow for digestion. Ideally 40 minutes to 1 hour. Different people find this different - practice and notice what happens to you on race day. Time when you ate and how you feel at the second race. How your tummy feels may affect your nerves and affect digestion rates.
Never trial a new food on race day - it's not worth the risk.
06:45 Key takeaways
- I'm not replacing calories, I'm staying ready.
- Know you're not depleted removes the panic eating
- Fuel for one race by how you feel
- Fuel for many races by planning the gaps between races.
Use a race day plan / timetable - add fueling into the timetable and checklist.
Here's an article which may help you.
https://fastermastersrowing.com/rowing-regatta-checklist/