Ella Cossill: How to Fuel Like an Elite Rower (6,000–8,000 Calories a Day)

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Hello, everybody, and welcome back to the Nutritional Revolution podcast.
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This is Kyla Channell your host, and today we have for you guys Ella Cossill and she is an elite New Zealand rower who has represented her country on the national team since 2023.
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Ella attended and rode on the team at University of Washington, where she became a standout member of the Huskies women's rowing team, earning multiple All-American and All Pac-12 honors, as well as named the 2021 Pac-12 Women's Rowing Athlete of the Year.
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she helped lead her crew to the NCAA bronze medal in 2021 and silver in 2023.
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She also earned her degree in food systems, nutrition, and health at the university.
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And since joining New Zealand's Elite Rowing Program, Ella has competed at World Cups and World Rowing Championships.
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And in 2023, she helped New Zealand's Women's Four secure qualification for the Paris 2024 Olympic Games with a seventh place finish at the World Championships.
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In 2025, Ella placed fifth at the World Champs in the Women's Quad and recently won both silver and bronze at the Rowing World Cup one and two in Spain and Bulgaria. Her team placed eighth at World Champs in this boat class, as well as sixth in the women's eight.
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A lot of accomplishments. All that to say to fuel this type of effort and performance, we dive into all this today.
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And I really appreciate Ella sharing all that with us because it takes a lot of energy.
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to fuel the demands of her sport And we get to break it all down today.
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And it's probably gonna be a real big eye opener for a lot of guys.
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So enjoy. I know I did.
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Welcome back to the new nutritional revolution podcast.
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You guys, we have, I think, our very first rower on the podcast.
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We have Ella Costle. Thanks so much for joining us.
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Hi, thanks for having me. I'm excited.
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I'm pumped. I'm super pumped. ~ okay, so our our listeners got to hear a little bit of your bio ~ just a second ago.
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So we're actually gonna jump off with your two truths and a lie.
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in no particular order.
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Okay, ~ I hold all the gym records at Roy New Zealand.
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I have been invited to go on Love Island and I have lived in four countries in my life.
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This is so awesome.
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Yeah.
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We had another, you know what's so funny?
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We had another researcher that one of his truth and lies was was it about Love Island? I think it was Cas Fuchs.
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I know if you're familiar with him, but he does Mm.
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a lot of carbohydrate research and he wasn't Love Island, it was something, it was some reality show he got asked to be on somehow.
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so I'm not very original in No, no, I don't think but Love Island, that's I bet I that is awesome.
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~ I am ~ I'm a I'm a Love Island fan. ~ perfect.
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but yeah, okay. okay, gym records.
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I mean, I could totally see that being true, the holding all the gym records.
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You're a badass. ~ I could totally also see you being invited to go on Love Yeah.
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~ okay, so now, okay, so that totally feels like your first two could be true.
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I'm gonna say that the last one, the Lived in Four Countries.
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Is maybe a lie, but don't tell me the answer.
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Maybe there's like a twist on that.
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Maybe you've lived in like three countries or something like that.
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~ and if you've been invited to be on Love Island and you didn't have to sign an NDA, I can't wait to hear that story Ha ha ha.
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at the end of the episode. Listeners, hang tight. ~ Yeah.
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okay. So for our listeners, why don't you give us a little bit of background, Ella, about you like I said, I think you're our very first like professional on the podcast, unless someone had it as like a background hobby.
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~ So I'd love for you to like break down to again, most of our listeners are endurance athletes.
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So share with them ~ maybe some of your accomplishments so they get a feel of of ~ your expertise here. But then what what is a day of training look like for you? And then what does a typical ~ like competition day look like?
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Mm. ~ I guess as a whole, rowing is an endurance sport. we only race two Ks.
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that's the only distance we have, and typically just one event, so you have a heat semi and final in that event across a regatta. and I just recently raced at World Champs in Amsterdam in the women's Mm.
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four and ~ a bunch of us actually doubled up and rode in the eight as well.
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~ so we came eighth and sixth in those events and then~ earlier in the year we won a medal at World Cup One and World Cup Two in the four and last year competed in the quad and came fifth at World Champions there. So ~ kind of mixed around boats the last couple of which has been fun. ~ but again it's it's all rowing.
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It might be different boat class, a different amount of oars, different amount Mm-hmm.
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of people, but it's just two Ks, all out pretty much the whole way.
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And w how long does a two K in a boat at a professional level take?
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Like how long are you out on the water for?
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~ six to seven minutes. Yeah.
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It's a fast all out effort.
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Yeah. I mean it it feels like a long time but then it also feels like you don't have enough time. Yeah.
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Right. Wow.
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Yeah. Goodness, that is full gas.
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Okay, so what look tell the listeners too, like what are you are you Mm-hmm.
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on a team right now? And then what does your training look like right now?
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Yeah, so I'm on the national team.
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~ when we s we basically start the summer, well here it's summer for us in New Zealand,~ in around September. we call that summer squad.
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So you haven't really made the team yet but you're training in the building.
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And Mm-hmm.
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we train all the way through till February and we're there's a big squad of us.
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There's like ~ eighteen women now this year.
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We've had a few returning Olympians come back ~ to join back the team, so We've got a lot more people this year, so we're rowing bigger boats in training and then we do trials in February or Okay.
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for the winter squad. And then Mm-hmm.
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that winter squad goes and races at the World Cups, which is like our pre game for World Champs at the end of our season in August.
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and then we retrial when we get back from the World Cups, and then this year it's particularly important because it's Olympic at World Champs. So basically there's a certain amount of tickets that each event has to go to the Olympics. So you want to top place top seven in the women's four, top five in the women's eight.
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I think it's top thirteen in the pair in the doubles and then a l a few more in the singles. ~ so depends on the event how many spots there are available.
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So this year is kind of our well, we need to book our tickets basically for the Olympics next year.
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Yeah. my gosh, that's so exciting.
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Well, no, in two years.
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Yes.
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Yeah. Amazing. And so with Mm.
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that kind of schedule and timeline for your competitions, what what does training look like right now?
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Are you in a base building phase?
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Are you Mm.
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in off season like Yeah, we just started back properly in the building last week.
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~ so we raced World Champs at the end of August.
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August, I think. Yeah. ~ we had two weeks completely off after racing and then two weeks own training away from the building, building Mm-hmm.
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back up. ~ and then yeah, we'd started back in the building last week altogether.
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And so we kinda build this happens all through the year.
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We do three week builds and then a recovery week typically.
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Mm-hmm. Mm-hmm. Mm-hmm.
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~ So we've already started that we're in a build two now.
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Mm-hmm.
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~ each week the case build up. ~ we're not anywhere near the kind of kilometres we'll be hitting later in the season, but yeah, you can kind of see already how each week is a step on in terms of volume in on the water and in the gym and on the bike as well.
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Mm-hmm. Yeah.
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That's kind of how we ~ supplement a lot of our load without Mm-hmm.
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having too much ~ intensity on the body is through biking as Cool.
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well.
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Yeah. So on like a given day are you doing like a lifting session and then a session on the water or how many hours are you Yeah.
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training a day?
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I mean at the moment probably like sixteen would be our Mm-hmm.
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biggest week in these Okay.
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early earlier months but ~ we'll get up to like twenty four, twenty five later in the year.
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Mm-hmm.
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but at the moment, yeah, it's probably one one cardio session a day and a gym session or two cardio sessions a day.
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~ yeah, it kinda depends what the day is.
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But we'd lift three times a week and cycle twice and then row or on the rowing machine the rest of the time.
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Amazing. Wow. ~ and just for our listeners too, what caught our eye with Ella is we came across her social media page on Instagram.
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Definitely recommend you give her a follow.
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She did a fantastic like what she eats in a day and broke down like 7,000 calories of food of what she eats, which I think is awesome.
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Mm.
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And thank you for sharing that because it is totally realistic and~ and necessary to fuel a professional athlete.
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And I think a lot of people don't.
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realize that and need to. ~ so thank you for for sharing that.
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~ when you're when you're eating like seven thousand calories a day, like in that post you shared, is that the like now type of season in the season or?
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nah to be fair that was like in one of our heavier blocks, but there'd Mm-hmm.
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definitely be weeks where we're eating more than that.
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and not a heap of weeks where you'd eat too much less.
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Mm-hmm.
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the game for us is well at least the approach that a lot of us take is what you're eating is kind of planning ahead for the next session Mm-hmm. Yeah.
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or the next week or the next block.
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So if you can in those recovery weeks keep eating, let's say seven thousand calories Mm-hmm.
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even if you're not necessarily expending that much that week, it's gonna benefit you and help you recover better and bounce back for the next three weeks of building kilometers Yeah.
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after that. So yeah, I would say I I haven't tracked it recently.
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~ but I did track it a couple more times after I posted that video and you know, probably between six to eight thousand calories,~ Yeah.
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depending on the day and and the quality of food and stuff.
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~ so yeah, it it doesn't vary and you try not to vary too much from that really.
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Mm-hmm.
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That's kind of like a good target. ~ and for us it's never about losing weight and it is honestly pretty hard doing this kind of volume to gain weight, Yeah. Mm-hmm.
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so it's it's a game of like trying to maintain ~ if not put it on.
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Right. Right. Yeah.
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And it takes eating that much.
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Yes. Yeah. ~ did it take you a while to like get used to fueling with that much nutrition? Or like was it was it ever hard to get in that much nutrition?
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Yeah, it definitely was a shock, even just to be told that we need to eat more.
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Mm-hmm. Mm-hmm.
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~ particularly coming from swimming.
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Mm.
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it was a pretty toxic, it still is a very toxic ~ attitude towards fueling and body comp and stuff like that.
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So I was surprised to come into rowing and have the nutritionists and the coaches like, nah you need more nah that's not enough, nah, more, more, more. ~ Yeah.
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it was a a pleasant surprise for sure.
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~ But then it gets to a point where you're like, my god, I need to eat more and I I don't want to which is is a good problem to Yeah, yeah. Right.
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and it yeah, it's just like training, like it's like building Mm-hmm.
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up the volume. You just build up the volume of calories and carbs and volume of the food. ~ Right.
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and you just learn what your body works well with and what you can stomach on Yeah.
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big weeks where you really don't feel like eating that much.
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Right. Yeah. Does was there anything you noticed when you started bumping up like after hearing the nutritionist say that, like you guys need eat more Mm.
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with your recovery, your energy, your performance, or anything like that?
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Yeah, when I first came into the building, I'd been in and out, like I was still in and out of college.
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So the system the training approach is quite different.
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Obviously, you know, you're at college, you're also a student. So ~ Mm-hmm.
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to come into like a full time rowing program, I used to think, my god, I'm just so unfit.
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I'm just bonking at well, I was bonking at the end of sessions, like low blood sugar, but I thought it was just my fitness.
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~ Mm.
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and I was like, I've got so far to like reach this level.
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of these elite athletes in terms Mm-hmm.
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of just lasting, I mean energy lasting through a session.
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Yeah.
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and then I finally, you know, bought into actually eating enough and I was like,~ no, like I am fit. obviously we'll get fitter, but I was Mm-hmm.
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just dying at the end of the session just because I just didn't have enough fuel in my body. Yeah.
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Right. Yes. Yeah. ~ with rowing is like is there a weight ~ requirement for boats, like at the pro level or no?
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No, there there is lightweight rowing.
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~ they've removed okay, okay.
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that from the Olympics now, so it's a non-Olympic~ event, so ~ a lot of the lightweights have actually moved up into heavyweight Yeah. Awesome.
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and are competing just fine. ~ but for most people it's a challenge to stay like actual lightweight.
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Mm-hmm. Yes.
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~ yeah, but nah, for heavyweight, there's probably like minimums that our coaches would like us to be at.
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~ Mm, mm-hmm.
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and a lot of the time we talk to the nutritionists about our personal minimum that we Mm-hmm.
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want to sit at to prevent injury and illness and stuff like that.
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~ Mm-hmm.
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but now there's a wide range of weight weights Amazing.
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across rowing, which is yeah, it's really cool.
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Yeah.
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~ yeah, with my ~ collegiate athlete that I who's a rower,~ I was meeting with her recently and she was bringing up that her her coach used the term like mass moves mass.
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d do you hear that often in your sport or like is it like heavier is better almost or the dr like what's the physics and drag and all that stuff when~ yeah, I mean there is you're out there like there is power to weight, I guess is there Mm-hmm.
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is a science behind that, is you want to be efficient, but I think the game in rowing is everyone's fit, everyone's strong, everyone's pulling a lot of watts and putting Mm-hmm.
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a lot of power down on the erg and on the water.
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But the hardest part is surviving through the training and thriving.
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Mm-hmm.
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through the training, we just do so Ray.
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much volume. Like rib injuries are so common ~ in rowers.
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~ Yeah, it's just stress stress reactions from the low that you put through and then if you're not eating enough, your bones Wow.
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obviously ~ you know, your body pulls from your bones and so they weaken and then they crack pretty much.
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~ Wild, wow.
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Yeah. Which I didn't realise. I thought it would be like backs or something and to be fair, lots of bolt discs as well.
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Mm-hmm. ~ geez.
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But Right.
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Yeah. it's yeah, injury crimes thought.
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~ but yeah, if you're eating enough you can really negate those Mm.
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injury and and getting sick and stuff.
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~ Yeah.
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so yeah, it is a game of like you wanna be fit and strong and efficient, but you wanna make it through the training as well and you can't be too light Mm-hmm. Right.
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to do that. ~ Yeah, so I I like particularly in college I heard, you know, powder weight a lot.
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~ Mm-hmm.
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but If you're big and strong, you will probably have a faster erg, which will probably mean you are bigger and stronger on the water too.
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Mm-hmm.
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so like I don't know many of the elite rowers that are worrying about that, at least on the New Zealand team and particularly on the men's team.
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~ for them it's they have to be eating even more than what, you know, we're eating. They're just burning a lot more.
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~ Yeah.
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and so for them it's like, no, I want to gain weight, I wanna gain weight.
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So the the Yeah.
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conversations that we have around food and our bodies is about I want to maintain or I need to get stronger or I want to get bigger, Mm-hmm.
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which is a really refreshing perspective ~ and outlook, Yes.
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particularly in women's sports.
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Yes.
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yeah, just to have that kind of background noise is quite positive.
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Yes. Yeah. This I that's Yeah.
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that's why I'm so happy I we have you on.
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Cause yes, this is such a good perspective coming from like the endurance space where everything is like lighter is faster with running and lighter Mm.
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and fa is faster with cycling.
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And and ~ yeah, and there's so many my gosh, with running like stress fractures and loss of menstrual cycle and ~ Mm-hmm.
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yeah, there's just and or like males too, if they take a spill on the bike, it's like their bones are so brittle that like they get tons of yeah, Mm.
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breaks and yeah, it's just It's ~ yeah, it is wild. ~ so yeah, I like I said, I think it is really helpful to like hear your perspective too.
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And yeah, I know there's gonna people people on the pod that are gonna come at me probably for the lighter is faster concept, but they also think there's the risk of like being healthy for the individual and and ~ how light do you go and are you willing to risk like compromising bone density?
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And ~ yeah, so it's a very interesting space.
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Yeah.
00:18:02.296 --> 00:18:06.349
~ so yeah, I definitely appreciate y having you on it and sharing that.
00:18:06.349 --> 00:18:08.441
And I think that is very refreshing to hear.
00:18:09.048 --> 00:18:10.048
Mm.
00:18:09.803 --> 00:18:16.087
okay, do you want to walk us through, like you mentioned, a couple of cardio sessions, maybe lifting, stuff like that throughout a course of the day.
00:18:16.087 --> 00:18:20.612
What like you wake up, what's like the first thing you're putting in your body?
00:18:22.133 --> 00:18:24.134
The first thing I'd probably put in is juice.
00:18:24.501 --> 00:18:25.501
Mm-hmm.
00:18:25.894 --> 00:18:32.528
yeah, for us our physio not physios, our nutritionists are like sugar, carbs, whatever you can stomach, pretty much.
00:18:31.638 --> 00:18:32.638
Yeah.
00:18:32.999 --> 00:18:40.713
so yeah, I'll have a glass of juice and then at the moment I've been having toast with peanut butter and jam, ~ and a banana Mm. Mm-hmm.
00:18:40.762 --> 00:18:46.816
on the side. I have I did go through a really big phase of having these like packaged waffles every Mm-hmm.
00:18:46.685 --> 00:18:51.957
day, which had like fifty grams of carbs in it, which was such an easy like Yeah.
00:18:51.500 --> 00:18:56.650
with the juice and banana it was so easy to hit over a hundred grams of carbs before a session. ~ Nice.
00:18:56.005 --> 00:18:57.907
but I really got sick of them.
00:18:57.907 --> 00:18:59.743
I kinda ruined them for myself, yeah.
00:18:59.148 --> 00:19:01.592
which is annoying. So I'm on toast at the moment.
00:19:01.847 --> 00:19:02.847
Nice.
00:19:03.433 --> 00:19:09.887
and then yeah, and then we just go to training and we'll just have malto and the sugary drink called Mm-hmm.
00:19:09.240 --> 00:19:11.123
Raro. So just some more sugar.
00:19:11.468 --> 00:19:14.694
What yeah, what is Raro? I saw that in your post, I think.
00:19:14.258 --> 00:19:19.574
~ I think it's like Kool-Aid. Like a flavoured Yeah.
00:19:16.519 --> 00:19:19.528
~ okay. So it gives it some flavor, yeah.
00:19:19.815 --> 00:19:21.326
It's it there's a lot of sugar in it.
00:19:21.326 --> 00:19:22.708
Like if you have a whole Mm-hmm.
00:19:22.047 --> 00:19:25.050
packet it's seventy something grams of carbs on its own.
00:19:24.468 --> 00:19:25.877
Mm-hmm. Thanks.
00:19:25.050 --> 00:19:28.865
~ but for us it's more just to flavor the Moltextrin.
00:19:28.865 --> 00:19:30.907
Yeah. Mm.
00:19:29.208 --> 00:19:35.050
Okay, nice. And so are you trying to target like so many grams of carbs per hour in that rowing session?
00:19:35.571 --> 00:19:41.957
Yeah, we're building up we've started like the first few weeks now we're aiming for ninety grams of carbs per hour.
00:19:41.248 --> 00:19:42.730
Okay. Nice.
00:19:41.957 --> 00:19:45.638
~ and we'll try and build that up to a hundred and twenty an hour.
00:19:45.208 --> 00:19:46.638
Amazing. Okay, so Yeah.
00:19:46.558 --> 00:19:49.470
you're doing progressive gut training through in rowing.
00:19:48.865 --> 00:19:49.865
Yeah.
00:19:49.830 --> 00:19:55.034
So cool. Okay, so there's definitely a lot of crossover with like the cycling and the running space there.
00:19:55.723 --> 00:19:56.723
Yeah.
00:19:56.433 --> 00:20:03.498
that's amazing. And do you like do you ever deal with GI issues with the fueling during your if you want to share?
00:20:04.111 --> 00:20:12.842
yeah, yeah, no, it's honestly a lot of us do battle on the bigger weeks where you like we'll row twice Mm. Mm.
00:20:11.576 --> 00:20:15.328
in the morning and it's like a twenty six K row and then a fourteen K row.
00:20:15.328 --> 00:20:16.819
So you're doing forty something Ks.
00:20:17.112 --> 00:20:18.112
Yeah.
00:20:18.021 --> 00:20:24.957
So that's like twenty six K takes over two hours and then a fourteen K row is an hour. So that's like almost four hours of tr cardio.
00:20:23.329 --> 00:20:25.682
Damn Yeah.
00:20:24.957 --> 00:20:30.698
So ideally if we're hitting a hundred and twenty grams an hour,~ Mm-hmm.
00:20:30.270 --> 00:20:33.308
then yeah, we Some people feel it more than others.
00:20:33.751 --> 00:20:34.751
Mm-hmm.
00:20:34.749 --> 00:20:36.878
and so they'll look for alternatives.
00:20:36.878 --> 00:20:41.066
They'll have like ~ some more lollies or like candy out in the water Mm-hmm.
00:20:40.541 --> 00:20:44.893
or baby food pouches have been really good to mix it up.
00:20:43.352 --> 00:20:44.352
Mm-hmm.
00:20:46.374 --> 00:20:52.715
or there's we've got some pretty good gels as well with forty two grams of carbs, I think.
00:20:51.991 --> 00:20:52.991
Mm-hmm.
00:20:52.836 --> 00:20:53.997
But they're kind of expensive.
00:20:53.997 --> 00:20:59.872
so yeah, people do deal with an upset stomach every Mm.
00:20:59.289 --> 00:21:06.285
so often and like We definitely enjoy the break where we don't have to eat this any Yeah, yeah.
00:21:06.250 --> 00:21:09.324
amount of carbs. ~ it really lets the gut settle.
00:21:09.324 --> 00:21:10.740
But to be fair, I don't Ray.
00:21:10.188 --> 00:21:12.888
think many people so far have had any issues.
00:21:12.888 --> 00:21:16.368
It'll be on those bigger weeks where you you've got to back up two cardio Yeah. Wow.
00:21:16.444 --> 00:21:17.444
sessions a day, yeah.
00:21:18.069 --> 00:21:25.202
Okay, so maybe this is a dumb question, but how do you fuel with that when you have your hands on the Yeah.
00:21:25.202 --> 00:21:29.253
Like are you taking breaks or is your partner holding your bottle for you?
00:21:25.845 --> 00:21:31.566
Fair question. Yeah, yeah. It's got a camel back sitting on it the whole time.
00:21:29.253 --> 00:21:31.115
And yeah.
00:21:31.566 --> 00:21:39.539
~ yeah, no, we do stop. ~ we try and we do a little bit of warm ups, two or three K of warm up and we meet Mm-hmm.
00:21:39.028 --> 00:21:44.450
at the same spot every day and we'll try and like front load the carbs there.
00:21:43.798 --> 00:21:45.116
Nice. Yeah.
00:21:44.450 --> 00:21:48.696
because we don't want to be like finishing it at the end of the session, it's a bit late then.
00:21:47.832 --> 00:21:48.832
Right.
00:21:48.471 --> 00:21:54.836
~ so we'll try and have like at least half of our bottle of sugar basically ~ Mm-hmm.
00:21:54.608 --> 00:21:58.880
before we head up, you know, ten more K and then finish Mm-hmm.
00:21:58.579 --> 00:22:02.612
it at the turnaround and then typically we'll just row all the way straight back.
00:22:02.612 --> 00:22:06.986
But then you've you take it in two hundred plus grams of carbs ~ Wow. Nice.
00:22:06.953 --> 00:22:09.035
before the halfway point basically.
00:22:09.035 --> 00:22:10.388
Yeah. So we do stop sometimes, Amazing.
00:22:10.445 --> 00:22:11.445
but not that often.
00:22:11.630 --> 00:22:13.690
Yeah. Yeah. I was like trying to picture that.
00:22:13.690 --> 00:22:14.970
Like, what's the tactic there?
00:22:14.347 --> 00:22:18.171
Yeah. Some people could probably manage it, yeah.
00:22:16.746 --> 00:22:20.617
but nah it's it's too hard. Yeah.
00:22:18.171 --> 00:22:26.877
It's tricky, tricky. It is the big like honestly in all sports too, like the hand to mouth, like either it's like hands off the handlebars or like how are yeah, how are you Mm.
00:22:26.583 --> 00:22:28.874
getting the nutrition in your body?
00:22:28.874 --> 00:22:39.936
~ is a tactic. So what happens then like nutritionally or hydration-wise, like after that, when you do the two hour and then the Would you say 26k and 14k or something like that?
00:22:39.936 --> 00:22:41.032
Like what's ~ Yeah, yeah.
00:22:41.097 --> 00:22:43.140
are you taking a nap? Are you getting some food in?
00:22:43.140 --> 00:22:44.140
What's next?
00:22:44.425 --> 00:23:00.392
Yeah, so after that, I mean we typically aim for I think our body weight in kilos, that many grams of carbs minimum for the post meal, Post. Yes. I think I love your nutritionist, I'm pretty sure. Yeah, whoever they are. They've got the numbers dialed.
00:23:00.392 --> 00:23:01.915
I know exactly what you're yeah.
00:23:01.278 --> 00:23:02.278
yeah.
00:23:01.915 --> 00:23:02.999
Okay. Perfect.
00:23:03.489 --> 00:23:06.310
Yeah, so like minimum of that.
00:23:06.310 --> 00:23:07.464
Most Mm-hmm.
00:23:07.011 --> 00:23:11.711
of us would be probably hitting I'd say I I'd probably aim for a hundred grams Mm-hmm.
00:23:11.163 --> 00:23:13.276
of carbs that 'cause that's just an easy round number.
00:23:13.580 --> 00:23:14.580
Yeah.
00:23:15.068 --> 00:23:17.030
and then yeah, definitely taking a nap.
00:23:17.030 --> 00:23:20.650
I'm a big napper. I'm a daily napper, Yeah. Amazing.
00:23:19.573 --> 00:23:20.573
honestly.
00:23:21.294 --> 00:23:24.992
but like it's our job, so you know, Yeah. Yes.
00:23:24.207 --> 00:23:28.000
we're we're getting paid to row and recover, ~ for the next session.
00:23:27.319 --> 00:23:28.319
Totally.
00:23:28.804 --> 00:23:31.530
Amazing. When okay, so how long do you nap for too?
00:23:31.530 --> 00:23:33.415
And like how many hours do you think you're Yeah.
00:23:32.785 --> 00:23:34.699
getting asleep at night since we're talking about it?
00:23:35.306 --> 00:23:38.896
Okay, ~ you're asking the right person because I'm obsessed with napping.
00:23:38.896 --> 00:23:42.858
~ sometimes I'll nap like ninety minutes to two hours.
00:23:42.858 --> 00:23:44.170
~ Okay.
00:23:44.140 --> 00:23:49.449
and I'm still getting like eight to nine hours a night, Nice. Okay. Yeah.
00:23:47.721 --> 00:23:53.542
ideally. ~ sometimes only seven and a half, but it's still like a pretty solid number.
00:23:53.542 --> 00:23:54.942
~ Yeah.
00:23:55.183 --> 00:23:58.786
but then some people will just sleep like nine hours a night and not need a nap.
00:23:58.786 --> 00:24:00.051
I'm Mm-hmm.
00:23:59.655 --> 00:24:03.527
just a I'm a big believer in like if I can rest, why not?
00:24:02.922 --> 00:24:04.976
Yeah. Definitely, definitely.
00:24:05.136 --> 00:24:10.847
Yeah. It's I and do you like if you nap for two hours, do you wake up feeling groggy at all or are you like ready to roll?
00:24:11.641 --> 00:24:13.320
~ I definitely feel better after it.
00:24:13.320 --> 00:24:14.589
Yeah. I I'm Hm, good.
00:24:14.751 --> 00:24:18.613
all honestly in a habit now where I probably am of reliant on naps.
00:24:18.613 --> 00:24:19.849
Normally it'll be Mm-hmm.
00:24:19.222 --> 00:24:22.932
like half an hour to forty five minutes is my like typical, Mm-hmm.
00:24:22.894 --> 00:24:26.684
but on a big day on Wednesdays we have the~ afternoon off.
00:24:26.684 --> 00:24:28.128
So there's Mm-hmm.
00:24:27.515 --> 00:24:30.405
like an endless amount of time I don't have to set an alarm or anything.
00:24:30.405 --> 00:24:31.976
~ Nice.
00:24:31.445 --> 00:24:38.917
but I I typically come home and I'm like, Okay, I'm gonna feel really good after this nap and then I'm ready to go for the second s or third session in the afternoon.
00:24:38.875 --> 00:24:40.278
Yeah. That's great.
00:24:38.917 --> 00:24:40.208
Hmm.
00:24:40.460 --> 00:24:43.797
Okay. So you get some like one gram per kilo minimum carbs in.
00:24:43.797 --> 00:24:49.609
And then ~ do you try and get like protein as well with that or not like that's not the emphasis necessarily?
00:24:50.721 --> 00:24:53.813
it's never really been the emphasis for Mm-hmm.
00:24:53.292 --> 00:25:08.479
us just because I think if we're hitting that many carbs, we like do hit the protein. ~ I when I first joined the team, I definitely needed a reminder to probably like protein pulse in Mm. Mm-hmm. Mm-hmm.
00:25:05.550 --> 00:25:07.833
my snacks between meals.
00:25:09.053 --> 00:25:12.155
but now I'm in the habit, I honestly don't even think about it.
00:25:12.155 --> 00:25:17.118
And like that what I eat in a day, all I was trying to hit was my ~ carbs.
00:25:17.118 --> 00:25:18.410
~ Mm-hmm.
00:25:18.740 --> 00:25:25.214
around training and during training and I happened to hit over I think it was like two hundred grams of protein or something and I've Yeah.
00:25:24.615 --> 00:25:28.928
like yeah, didn't even think about that and it just it was a byproduct.
00:25:28.928 --> 00:25:30.218
~ Right.
00:25:29.608 --> 00:25:38.178
so yeah, it's easy for me to say because I think we're just eating enough that it kinda gets covered. Mm.
00:25:36.791 --> 00:25:38.363
Totally. Yeah. Yeah.
00:25:38.363 --> 00:25:44.596
We had a ~ professional surfer I was working with and like he also was having to consume six to seven thousand calories.
00:25:44.596 --> 00:25:46.089
And Mm.
00:25:45.718 --> 00:25:58.049
~ yeah, when we did a nutrient analysis assessment, he was like hitting all his micronutrients and all the stuff and he wasn't even really trying. ~ but just you just cast such a wide net to like get all your calories in, Yeah. Yeah.
00:25:57.247 --> 00:26:01.839
you know. So, ~ yeah, that's awesome. Okay, so you take a nap and then you have another session.
00:26:01.839 --> 00:26:04.791
What's the next session? Is it lifting or what's next?
00:26:05.441 --> 00:26:07.803
Yeah, typically on those days it'll be gym.
00:26:07.803 --> 00:26:08.883
~ yeah.
00:26:08.471 --> 00:26:09.471
Mm-hmm.
00:26:10.163 --> 00:26:19.282
Yeah, normally it's gym, which honestly is pretty hard to get up for when you've done so much volume earlier in the Right.
00:26:18.789 --> 00:26:20.971
day and just previously in the week.
00:26:20.971 --> 00:26:22.397
~ Mm-hmm.
00:26:22.353 --> 00:26:26.675
which is definitely different from like collegiate or even coming from swimming.
00:26:26.969 --> 00:26:27.969
Mm.
00:26:27.405 --> 00:26:37.237
I've definitely found I have to shift my focus into more it's like an endurance gym and in an endurance strength focus rather than Mm. Mm-hmm.
00:26:38.055 --> 00:26:40.424
pure power and speed. Particularly Mm-hmm. Mm-hmm.
00:26:40.455 --> 00:26:51.061
like we don't necessarily need that for our sport and for two K's, but ~ that's something I enjoy, so I've kind of had to ~ maybe let go of that a little bit.
00:26:51.061 --> 00:26:52.316
It's Yeah.
00:26:51.761 --> 00:26:54.743
like this the pure speed stuff isn't really necessary for us.
00:26:54.020 --> 00:26:55.020
Mm.
00:26:55.242 --> 00:27:01.365
Yeah. So when you go lift, are you in the gym for like a couple hours or what what is that session like?
00:27:00.695 --> 00:27:03.777
~ probably like seventy five minutes.
00:27:03.777 --> 00:27:04.777
Yeah.
00:27:04.107 --> 00:27:05.107
Okay.
00:27:04.728 --> 00:27:06.597
~ at the moment they're quite long.
00:27:06.597 --> 00:27:12.840
We're ~ kind of supplementing some of the general volume off the water into the gym.
00:27:12.840 --> 00:27:14.050
So they're probably about ninety Mm, mm-hmm.
00:27:13.790 --> 00:27:17.288
minutes, but it wouldn't be anywhere longer than ninety,~ Yeah.
00:27:16.843 --> 00:27:23.945
for us. And and once we get into the season the kilometers on the water are the most important thing. So the gym Mm-hmm.
00:27:23.425 --> 00:27:29.640
is obviously we're trying to build strength but a lot of just injury Hmm.
00:27:29.407 --> 00:27:32.362
like keeping us mobile and evening Mm-hmm.
00:27:31.961 --> 00:27:39.893
out like we use out we're pretty hunched over a lot of the time, so just trying to like even things out, Right. Yes. Mm-hmm.
00:27:36.565 --> 00:27:44.884
open the chest, strengthen the core, and just kind of ~ yeah, counteract the position that we're in for like three or four hours a day the rest of the time.
00:27:44.511 --> 00:27:45.511
Right.
00:27:45.333 --> 00:27:53.539
Yes, that makes sense. And and when you row two, your your both arms are on one rower?
00:27:53.539 --> 00:27:56.702
What do I what do I call it? I actually don't even know what the the ore.
00:27:54.931 --> 00:27:57.653
~ yeah, yeah, yeah, or yeah.
00:27:56.702 --> 00:27:58.124
Sorry.
00:27:58.505 --> 00:28:00.715
One oar. So and that's going to one side.
00:28:00.715 --> 00:28:05.951
You're not doing two separate oars, right? Going in on either side of the boat.
00:28:04.584 --> 00:28:10.645
~ I did last year but this year I'm sweeping,~ Yeah. Yeah.
00:28:07.833 --> 00:28:09.848
which is the one one to one side.
00:28:09.848 --> 00:28:10.848
Yeah, yeah.
00:28:10.839 --> 00:28:17.525
Do you s do you always sweep to the same side, or do you ever switch like positions in the boat to sweep to the other~ side?
00:28:17.349 --> 00:28:20.571
I switched in twenty twenty three and twenty twenty four.
00:28:20.571 --> 00:28:24.231
~ it's just a num a numbers thing in this within the squad Mm.
00:28:23.703 --> 00:28:27.307
they needed another bow sider, so I switched ~ for interesting.
00:28:26.905 --> 00:28:29.468
the year that we qualified to for for the Olympics.
00:28:29.468 --> 00:28:33.058
But typically people don't like to do that unless they've done it when they were Yeah. ~ wow, yeah.
00:28:33.058 --> 00:28:36.768
Mm-hmm. Yeah.
00:28:33.980 --> 00:28:36.061
young and then they're kind of ambidextrous.
00:28:36.061 --> 00:28:41.865
But you kinda train your it's like yeah, it's like writing. You train your mind and your muscle Mm-hmm.
00:28:42.026 --> 00:28:45.374
and then you're trying to like reverse it all or like Right.
00:28:44.993 --> 00:28:46.558
Do the opposite and it feels weird.
00:28:46.983 --> 00:28:58.019
Yeah, you gotta have like a system and a flow down ~ from~ one side. Okay, so lifting, do you ~ are you topping off with anything after the nap before you go lift? Like any nutrition?
00:28:58.026 --> 00:28:59.337
yeah. Yeah, yeah.
00:29:02.855 --> 00:29:04.477
Honestly, just whatever I have in the cupboard.
00:29:04.477 --> 00:29:06.355
Some potato chips, ~ Mm-hmm. Mm-hmm.
00:29:06.397 --> 00:29:09.819
a juice or like a can of soft drink, like full sugar soft drink.
00:29:08.809 --> 00:29:10.419
Mm-hmm. Yeah.
00:29:11.381 --> 00:29:18.153
banana. Like my flatmate has toast with like cottage cheese on before Mm-hmm. Nice. Mm-hmm.
00:29:16.124 --> 00:29:22.217
she we head off to gym. ~ honestly just depends what we've got left Yeah.
00:29:21.646 --> 00:29:24.848
over. ~ but yeah, definitely top up after the nap.
00:29:24.848 --> 00:29:29.253
~ e even if it's just liquid calories again, it's Yeah.
00:29:28.800 --> 00:29:29.800
just easy to get them in.
00:29:30.353 --> 00:29:39.518
Yeah. And do you sip on anything like while you're at the gym like you would on the boat or~ not really unless like it's a huge day and I feel like I'm gonna pass away.
00:29:39.518 --> 00:29:40.978
but lots of people will Mm-hmm.
00:29:41.048 --> 00:29:42.959
bring bags of lollies into the gym.
00:29:42.959 --> 00:29:44.298
~ Yeah.
00:29:44.480 --> 00:29:52.063
yeah. So typically we'll snack on something or have something immediately like an up and go. Do you have a up and goes?
00:29:52.063 --> 00:29:54.090
I don't think you guys have. ~ No, is that a snack?
00:29:55.044 --> 00:30:00.448
it's like a chocolate milk but extra protein in it and ~ Okay.
00:30:00.666 --> 00:30:03.260
it's just an easy protein top up for us immediately Yeah. Yep.
00:30:03.508 --> 00:30:06.092
push in with a decent amount of carbs in it.
00:30:06.008 --> 00:30:07.361
Nice. Okay. So it's kinda like a pre~ yeah.
00:30:07.640 --> 00:30:10.712
pre made protein shake almost, like chocolate high protein.
00:30:10.067 --> 00:30:12.032
Yeah, it'll be like a Fairlife or something.
00:30:12.315 --> 00:30:14.916
Mm, mm hmm. Yeah. Nice. That's awesome.
00:30:14.916 --> 00:30:20.804
And then okay, so then you lift and then what is it like dinner time after that or what's next?
00:30:21.209 --> 00:30:25.080
~ sometimes the timing's a bit awkward, so there might be time for a snack.
00:30:25.080 --> 00:30:29.696
So again, I'm just maybe I have toast with cottage cheese at that point or ~ Mm.
00:30:29.882 --> 00:30:32.772
sometimes my mum bakes for me, so I'll have some like baking.
00:30:32.772 --> 00:30:36.474
~ but then we'll probably eat within an hour or two.
00:30:36.474 --> 00:30:44.425
As long as we have like like a a hit of protein and a hit of carbs that Mm-hmm.
00:30:43.988 --> 00:30:49.750
like ~ nutritionists just want that after gym and then, you know, a bit of time before dinner's fine.
00:30:50.544 --> 00:30:52.978
~ be it depends on the timing of the day.
00:30:52.978 --> 00:30:54.971
But there'll always be snacks and stuff eating.
00:30:54.971 --> 00:30:59.721
We don't wait, you know, we don't just have an up and go or a Fairlife and then wait to Right.
00:30:59.088 --> 00:31:02.144
dinner. There'll always be like some other snack had in between.
00:31:02.647 --> 00:31:09.567
Mm-hmm. And then is there anything like do you do a pre bed top off with anything after dinner or is dinner typically the last?
00:31:08.647 --> 00:31:09.798
No, I haven't recently.
00:31:09.798 --> 00:31:13.374
I think once we get back into the volume I will, but Mm-hmm.
00:31:13.230 --> 00:31:20.535
like my flatmate sometimes ~ she'll have like yogurt and frozen fruit, but I'm a pretty good snacker.
00:31:20.535 --> 00:31:23.896
~ I love dessert, so I have chocolate or something.
00:31:20.907 --> 00:31:24.425
Mm-hmm. Mm-hmm.
00:31:23.896 --> 00:31:34.303
~ but I feel like I you know, the times that I've had track I have tracked my ~ intake with a dietitian and stuff, I'm hitting everything I need to hit.
00:31:34.303 --> 00:31:35.711
I'm got Nice.
00:31:35.093 --> 00:31:40.147
plenty of calories and I'm I'm never hungry when I go to bed, so I don't really feel like I need a top up.
00:31:38.567 --> 00:31:50.681
Yes. Good, good. That's great. ~ let's see, do you with your talking about like the energy expenditure and stuff, do you wear a wearable? Like do you wear can or can you when you're rowing?
00:31:50.681 --> 00:31:52.357
Like do you wear a whoop Yeah.
00:31:51.582 --> 00:31:53.103
or garment or anything like that?
00:31:53.469 --> 00:31:56.575
Yeah, we've all got Garmin watches and we all have Mm.
00:31:56.328 --> 00:31:58.390
Garmin heart rate straps as well.
00:31:57.971 --> 00:31:59.176
Mm, mm. Yeah.
00:31:58.390 --> 00:32:02.651
~ and we wear them every session, gym, rowing, biking.
00:32:02.953 --> 00:32:03.953
Yeah.
00:32:04.471 --> 00:32:12.733
and then we do hook though the watches up to either the rowing machine or on the water we have power gates sometimes.
00:32:12.243 --> 00:32:14.090
Mm-hmm. Cool. Yeah.
00:32:12.733 --> 00:32:16.474
~ and then that gets our wattages as well.
00:32:16.474 --> 00:32:17.801
And Mm-hmm, mm-hmm.
00:32:17.865 --> 00:32:27.604
then 'cause we do ~ lactate tests regul semi regularly on water and off the water to check what zones and what wattages Mm-hmm.
00:32:27.155 --> 00:32:39.286
we need to be training on. so it gives a more accurate representation of like ~ training stress score and you know how hard we're actually working Mm-hmm. Yeah. That's great.
00:32:36.343 --> 00:32:40.236
of just heart rate. Hmm. Yeah.
00:32:39.286 --> 00:32:50.363
And~ with kind of the training that you're doing or even competition stuff, do you utilize ~ like with the short and fast stuff, do you utilize anything like that buffers lactic acid?
00:32:50.363 --> 00:32:53.567
So like ~ sodium bicarb beta Mm.
00:32:52.614 --> 00:32:54.615
alanine or anything like that or creatine?
00:32:54.615 --> 00:32:55.965
Do you guys use any of those?
00:32:55.273 --> 00:32:58.205
Yeah, yeah, we're I would say most people are on creatine.
00:32:58.205 --> 00:32:59.306
Most Mm-hmm.
00:32:58.865 --> 00:33:05.515
people take beta alanine pretty much all year and yeah, Mm-hmm. Mm-hmm. Mm.
00:33:02.518 --> 00:33:05.569
we use bicarb for races as well.
00:33:05.515 --> 00:33:06.515
Yeah.
00:33:05.569 --> 00:33:07.612
Yeah. So we're on all of that.
00:33:09.352 --> 00:33:15.585
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00:33:53.695 --> 00:33:59.882
Do you~ what's the like what form of the bicarb do you find works for you like that doesn't lead to GI issues?
00:34:00.829 --> 00:34:05.353
~ we use the pills. So we're taking like twenty eight pills, Okay. Mm-hmm. Yeah. Then tear coding.
00:34:05.353 --> 00:34:08.405
Yeah. Yep.
00:34:07.653 --> 00:34:12.056
which initially when I first came in the building was really difficult.
00:34:12.317 --> 00:34:13.317
Yeah.
00:34:13.097 --> 00:34:16.159
but we again we've like tested the timing of those things.
00:34:15.961 --> 00:34:19.045
Mm-hmm. ~ good, yeah.
00:34:16.159 --> 00:34:17.519
We've like tested our blood and stuff.
00:34:17.519 --> 00:34:24.443
So narrowing yeah, ~ narrowing that down to when is actually beneficial for us has Yeah.
00:34:24.063 --> 00:34:26.445
helped with the timing and I've just gotten used to it.
00:34:26.445 --> 00:34:27.728
~ Mm-hmm.
00:34:27.425 --> 00:34:28.425
I think.
00:34:28.653 --> 00:34:34.393
I was like, my god, I I'm not gonna keep using this if it keeps making me feel upset like this. ~ Right.
00:34:34.438 --> 00:34:41.652
but after having used it kind of consistently at every regatta this year,~ yeah, I don't really have any reaction to it anymore.
00:34:41.652 --> 00:34:43.224
Like sometimes a little headache afterwards.
00:34:43.581 --> 00:34:44.581
Mm-hmm.
00:34:45.005 --> 00:34:50.588
but yeah, I some people use the gel, that like edible gel, but it's kind of expensive.
00:34:47.835 --> 00:34:51.476
Mm. Ray. Yes.
00:34:50.588 --> 00:34:52.391
Mm.
00:34:51.476 --> 00:34:52.536
Yeah, yeah, yeah.
00:34:52.815 --> 00:34:55.416
Yeah. The brand that rhymes with boop.
00:34:55.416 --> 00:34:58.922
Or no, not, sorry. The the the brand the brand that rhymes Yeah.
00:34:59.507 --> 00:35:03.958
with ~ Blarton. Who's that?
00:35:03.186 --> 00:35:04.186
Yeah, that one.
00:35:03.958 --> 00:35:07.840
That one? Okay. We're not sponsored by anyone on here.
00:35:08.016 --> 00:35:09.480
~ makes sense.
00:35:09.780 --> 00:35:13.148
yeah, if they want to sponsor us, they can come on board. yeah. ~ Then they can have a mention.
00:35:17.478 --> 00:35:22.813
Yeah, so with that the that is like a yeah, the capsule route is a lot of capsules.
00:35:22.813 --> 00:35:26.047
Like if you do that. ~ do you break up your capsules?
00:35:26.047 --> 00:35:32.101
I've heard different protocols where p some people will do like, I mean, if they have to do 20, they'll do like five and then Yeah.
00:35:31.494 --> 00:35:35.014
wait a little bit, another five, and another five, like, or do you do all Mm.
00:35:34.518 --> 00:35:36.498
twenty-eight in one go?
00:35:37.853 --> 00:35:43.675
my flatmate, Alana, she pretty much just buffs them all within a minute or so.
00:35:42.577 --> 00:35:44.420
Dang Yeah.
00:35:45.396 --> 00:35:51.478
but then a few of us will probably wait like ~ two to five minutes in between, you know, five or six of them.
00:35:50.391 --> 00:35:54.458
Mm, mm-hmm. Yeah. Mm-hmm.
00:35:51.478 --> 00:35:58.090
but then you're done under ten minutes and but I think it's it depends on the racing timing.
00:35:58.090 --> 00:36:01.447
Like if you're having to wake up really early for quite Yeah. Mm-hmm.
00:36:01.501 --> 00:36:06.422
an early race, I would definitely approach it differently than if I've got a an early afternoon race.
00:36:06.726 --> 00:36:07.726
Mm.
00:36:07.003 --> 00:36:17.320
I'd probably need to give myself more time in the morning to slowly get through them rather the afternoon I feel like, you know, I've had a few meals in me. I can just chuck them in and it's it's okay.
00:36:15.175 --> 00:36:16.175
Mm-hmm.
00:36:17.757 --> 00:36:21.713
Yes. Yeah. So instead of like throwing a bunch in on an empty stomach or something.
00:36:21.713 --> 00:36:22.851
Yeah. Or like Yeah.
00:36:22.353 --> 00:36:25.427
a not yeah. Your digestive system's not fully awake.
00:36:26.077 --> 00:36:27.077
Yeah.
00:36:26.789 --> 00:36:30.222
do you take them like with food or carbs or anything like that as well?
00:36:30.222 --> 00:36:31.222
The capsules?
00:36:31.693 --> 00:36:37.766
Yeah, we kind of time it. We have like a three hour meal approach that you Mm-hmm.
00:36:37.246 --> 00:36:40.474
can you can be before or after that three hours Mm.
00:36:40.027 --> 00:36:46.159
before you race, but that's kind of a goalpost that has just been set by the nutritionist and it's kind of what Mm-hmm.
00:36:45.550 --> 00:36:55.802
everyone follows. So yeah, we try and eat like a full meal at three hours and then we'll probably all like go down to breakfast or if we're on the bus on the Mm-hmm.
00:36:54.813 --> 00:37:00.697
way to racing, we'll have like a banana or some a piece of bread or something just to Mm-hmm.
00:37:00.246 --> 00:37:04.161
kind of Yeah, help line the stomach a little bit when you're taking that many pills.
00:37:03.077 --> 00:37:05.431
Yeah. Yeah. So Mm-hmm.
00:37:05.717 --> 00:37:13.739
did you 'cause I know like with a lot of the literature on bicarb and like the peak in the bloodstream, like some people were peaking in like ninety some people were peaking in like three hours.
00:37:13.739 --> 00:37:15.427
Like, what did you Yeah.
00:37:15.010 --> 00:37:20.494
find as like the sweet spot for like once you take them to like 'cause you have to you have to Mm.
00:37:20.291 --> 00:37:26.552
short window of time in reality to like make sure it's like peaking for like a six to seven minute like all gas effort.
00:37:24.510 --> 00:37:25.510
Quiere.
00:37:26.552 --> 00:37:29.563
~ like how do you make sure you've like time that?
00:37:29.563 --> 00:37:35.862
I mean, obviously you did testing, but like what did you find as your Oopsie sp a like sweet spot for timing your ridecar Yeah.
00:37:35.505 --> 00:37:36.505
before.
00:37:36.063 --> 00:37:38.364
I think for most of us it was about two hours.
00:37:38.693 --> 00:37:39.693
Okay. Mm-hmm.
00:37:39.764 --> 00:37:45.588
and then for one of the girls in my fall this year, Isla, she was ninety minutes, which was quite challenging.
00:37:44.228 --> 00:37:46.628
~ nice, okay. ~ yeah.
00:37:45.588 --> 00:37:51.532
~ because we start warming up for the race seventy minutes before race time.
00:37:50.952 --> 00:37:51.952
Mm.
00:37:51.934 --> 00:37:56.550
So she's taking, you know, twenty six pills or something, twenty Shoot. Yeah.
00:37:56.467 --> 00:37:58.318
minutes before we need to get on the erg.
00:37:58.318 --> 00:38:04.262
but she she got it she did it all year and she really narrowed it down and and practiced it.
00:38:03.730 --> 00:38:04.730
Nice.
00:38:04.483 --> 00:38:05.679
~ and got Yeah.
00:38:05.235 --> 00:38:10.233
better at it. ~ but yeah, about two hours is most of our ~ Mm-hmm.
00:38:09.990 --> 00:38:13.039
approaches, I think, after the testing, which was kind of nice Yeah.
00:38:12.594 --> 00:38:15.688
and you're all sitting there together, counting your pills.
00:38:14.873 --> 00:38:20.132
Yeah. Yeah. jeez. ~ how d how did they do that testing?
00:38:20.132 --> 00:38:25.811
Was it via blood? Like they had you take it and then test your blood every like thirty or fifteen minutes or something like that to see?
00:38:25.059 --> 00:38:27.552
Yeah, I think did they squeeze it out of our fingers or something?
00:38:25.811 --> 00:38:30.148
Mm-hmm. Yeah.
00:38:27.552 --> 00:38:29.443
I think that was it. And it really hurts.
00:38:29.443 --> 00:38:32.416
'Cause they gotta like fill that little tube.
00:38:32.416 --> 00:38:33.871
I think that's what it was, Yep. Yeah.
00:38:33.978 --> 00:38:34.978
yeah.
00:38:34.331 --> 00:38:37.525
Yeah. ~ that's great. That's great that they did that.
00:38:37.525 --> 00:38:39.554
That's awesome. ~ Yeah.
00:38:39.056 --> 00:38:41.599
okay, so you it sounds like you're like you got all the great things.
00:38:41.599 --> 00:38:45.052
Do you also rely on caffeine at all, like when you race or throughout the day?
00:38:45.724 --> 00:38:50.534
Yeah, I'm not like, my god, I need caffeine if I don't happen to get caffeine.
00:38:48.829 --> 00:38:51.056
Mm-hmm. Mm-hmm.
00:38:50.534 --> 00:38:53.715
~ but I will have like a couple of coffees.
00:38:53.715 --> 00:38:57.360
Say normally we race around like one PM, two PM. ~ Mm-hmm.
00:38:56.797 --> 00:38:58.577
like at World Champs, just gone.
00:38:58.577 --> 00:39:03.554
~ so we'll get up, we'll pre row, won't have any caffeine there.
00:39:03.554 --> 00:39:07.920
Might have time to go back for a nap and then wake up for three hour meal.
00:39:07.920 --> 00:39:09.391
And then Mm-hmm.
00:39:08.701 --> 00:39:12.231
at that three hour meal I'll probably have a couple of coffees, which it's hard to tell.
00:39:13.416 --> 00:39:18.418
That's the thing, I'm not I don't want to get too reliant like, I need three hundred milligrams, Ray. Ray.
00:39:17.349 --> 00:39:24.398
right? So I just have a couple of coffees and then when we get to the course we have a little espresso coffee machine. So Mm.
00:39:24.070 --> 00:39:28.005
~ I'll probably have a couple more little Mm-hmm.
00:39:27.431 --> 00:39:31.594
just espresso shots or one double espresso at the tent.
00:39:31.594 --> 00:39:33.050
~ Nice.
00:39:32.675 --> 00:39:39.224
but I know some people get to the tent and like snatching down like three Yeah. ~ gosh, yeah.
00:39:36.476 --> 00:39:40.577
or four coffees and have like a caffeine gel as well.
00:39:39.224 --> 00:39:42.362
Mm, mm-hmm.
00:39:42.085 --> 00:39:43.849
And some people do caffeine gum.
00:39:43.849 --> 00:39:45.126
~ Mm-hmm.
00:39:45.543 --> 00:39:52.059
which some people really love and some people like tried it once, we'll never do again. ~ yeah.
00:39:49.581 --> 00:39:56.865
Yeah. Yeah. Is it because it's bitter? Like or ~ yeah.
00:39:54.181 --> 00:39:56.914
No, I think they just really felt it really quickly.
00:39:56.865 --> 00:40:00.447
Mm-hmm. Mm-hmm.
00:39:56.914 --> 00:40:02.449
Whereas I used to like sipping on a coffee and then you don't really feel, Yeah.
00:40:01.148 --> 00:40:03.550
you know, the effect quite as much.
00:40:03.809 --> 00:40:08.461
Right. Yeah. Yeah, the gum does get into your system quite a bit faster than Mm.
00:40:08.132 --> 00:40:12.255
~ than than the when you have to like swallow it oral orally.
00:40:12.014 --> 00:40:13.295
Yeah, yeah.
00:40:13.775 --> 00:40:23.389
goodness. Okay, so and with your ~ like regatta schedule Do you ever have back to back racing or or multiple races in a given day?
00:40:24.581 --> 00:40:30.981
Yeah, I mean on at World Champs recently we raced the four final and then Mm-hmm.
00:40:32.025 --> 00:40:34.865
a few hours later we had the eight heat.
00:40:34.865 --> 00:40:36.637
~ wow.
00:40:37.306 --> 00:40:41.967
so I think we doubled up by a card then because it was like we Wow.
00:40:41.489 --> 00:40:44.856
need w obviously wanted to send it for the final and then Yes.
00:40:45.110 --> 00:40:49.807
it was also gonna be a real challenge to like we really need to turn it Mm-hmm. Yeah.
00:40:48.771 --> 00:40:53.753
on in the heat to even make the A final. ~ so I'm pretty sure all of us doubled up.
00:40:54.141 --> 00:40:56.123
that day, ~ Wow.
00:40:56.010 --> 00:40:59.253
in full doses of bicarb, which honestly wasn't that bad.
00:40:59.253 --> 00:41:01.355
~ yeah.
00:40:59.730 --> 00:41:01.521
Nice. No GI issues.
00:41:02.795 --> 00:41:06.791
Not like crazy. Like I mean you're you're having a lot of caffeine and gels Yeah. Mm-hmm.
00:41:06.898 --> 00:41:12.987
and bicarb, so you're not you're not gonna be f functioning as you would normally, but it wasn't Right.
00:41:12.362 --> 00:41:14.003
like, I never wanna do that again.
00:41:14.003 --> 00:41:15.557
And it was okay, that Right.
00:41:15.163 --> 00:41:17.525
like we felt fine for racing. I actually felt better.
00:41:17.094 --> 00:41:18.094
Good.
00:41:17.690 --> 00:41:19.585
A lot of us felt better in that heat.
00:41:20.126 --> 00:41:21.126
Mm.
00:41:21.199 --> 00:41:27.998
having done a full race run through and stuff, you know, a few hours earlier, Yeah. That's great. Do which was interesting. Hmm.
00:41:28.054 --> 00:41:35.070
you ~ feel like you notice any like water retention or bloating like after doing b like the day or so after bicarb?
00:41:36.114 --> 00:41:38.233
Sometimes I think if I don't Yeah.
00:41:38.034 --> 00:41:40.603
it makes you really thirsty though, so we find that Mm-hmm.
00:41:40.596 --> 00:41:44.079
we naturally just drink enough that we're not, Right.
00:41:43.557 --> 00:41:49.829
you know, dehydrated. But I mean on that finals day, probably, 'cause we you Yeah.
00:41:49.199 --> 00:41:50.721
know, we finished and then we were done.
00:41:50.721 --> 00:41:52.143
~ Yeah.
00:41:52.302 --> 00:41:55.762
so probably the day after it's we're like, yeah, I feel like a bike up yesterday.
00:41:55.762 --> 00:41:57.134
~ Yeah.
00:41:57.164 --> 00:42:00.965
but I think as long as we drink enough water I felt fine.
00:41:59.365 --> 00:42:02.268
Mm-hmm. Yeah. Yeah.
00:42:00.965 --> 00:42:01.965
Yeah.
00:42:02.268 --> 00:42:04.090
Well, and eventually it'll like flush it out.
00:42:04.090 --> 00:42:05.998
But that's definitely like a common Yeah.
00:42:05.661 --> 00:42:10.009
thing, like complaint we hear sometimes in like the Yeah.
00:42:09.385 --> 00:42:15.230
cyclist community. Like, especially in like cyclocross, they'll do back to back weekends of racing.
00:42:15.230 --> 00:42:16.922
~ so like a race Yeah.
00:42:16.280 --> 00:42:21.186
on a Saturday and then again on a Sunday, and they feel all puffy and bloated from the bicarb.
00:42:21.186 --> 00:42:26.971
but yeah. ~ Maybe I've just maybe we're just always a bit bloated because we're eating so much anyway.
00:42:28.047 --> 00:42:30.750
Yeah. I think I mean I think there's normal parts to it.
00:42:30.750 --> 00:42:32.474
Or I mean I guess common Yeah.
00:42:32.141 --> 00:42:33.452
and that's what's to be expected.
00:42:33.452 --> 00:42:37.175
But ~ but yeah, p people sometimes I guess get annoyed by it.
00:42:37.175 --> 00:42:43.313
~ you mentioned too like Yeah, no, there's definitely a few other girls who walk around with like, I've got a bicub gut, and you're like, yeah, that looks uncomfortable.
00:42:43.889 --> 00:42:47.132
shoot.
00:42:47.282 --> 00:42:49.876
do you mentioned the headache sometimes if you take bicarb.
00:42:49.876 --> 00:42:51.489
Is do you think that's Yeah.
00:42:51.097 --> 00:42:57.255
like like a blood pressure, like a water plu blood plasma ~ increase in the body?
00:42:56.342 --> 00:43:00.244
I I honestly I haven't ~ haven't asked. I should actually ask.
00:42:59.836 --> 00:43:00.836
Yeah.
00:43:00.244 --> 00:43:08.070
I think a few people have just mentioned that when like if you haven't taken it, well if I haven't taken it for a while and then I do Mm-hmm.
00:43:07.581 --> 00:43:11.525
a full dose again and I'm warming up on the erg, I'm like, mm, Mm-hmm.
00:43:10.963 --> 00:43:13.253
yeah, I feel terrible.
00:43:13.849 --> 00:43:14.849
yeah.
00:43:14.695 --> 00:43:17.336
But I know it's gonna pass and then I get on water I actually feel really good.
00:43:17.336 --> 00:43:18.597
~ Mm.
00:43:19.079 --> 00:43:24.302
but yeah, sometimes it's not all the time though, so I don't actually know what is implementing that.
00:43:24.538 --> 00:43:33.092
Yeah, interesting. yeah, I've had one athlete where they like when they would bicarb, they said they felt like really like flushed in their cheeks and stuff.
00:43:32.155 --> 00:43:33.518
Mm, mm-hmm.
00:43:33.092 --> 00:43:40.655
And I wonder if that's yeah, just like your your blood plasma volumes like you're pulling in so much water and all your blood vessels are like Yeah.
00:43:40.465 --> 00:43:44.137
dilating. ~ okay, ~ let's see.
00:43:44.137 --> 00:44:00.077
For our listeners, ~ I think we were kind of like hinting at a lot of us just asking the questions we're asking, but how do you make sure you avoid like illness and injury and can continue adapting to your training programming and train day after day?
00:44:02.000 --> 00:44:04.346
Eating and sleeping probably. I mean, Yeah.
00:44:05.510 --> 00:44:11.346
we had a quite a fair bit of illness this year throughout the team, Mm. Mm.
00:44:09.472 --> 00:44:10.771
which wasn't ideal.
00:44:11.932 --> 00:44:16.391
particularly just through travel, which is hard to avoid. So we as a team, Mm-hmm. Yeah.
00:44:16.684 --> 00:44:18.554
like we wear masks when we're traveling.
00:44:18.844 --> 00:44:19.844
Mm-hmm.
00:44:20.494 --> 00:44:29.711
and even like on buses and stuff, when it's just us, we try and mitigate, yeah, if someone comes over sick, try not to get Mm-hmm.
00:44:29.168 --> 00:44:31.751
everyone else sick, which kind of happened year which was annoying.
00:44:31.751 --> 00:44:33.248
~ and shoot, yeah.
00:44:33.152 --> 00:44:35.922
yeah, hard for the team, but I think we managed it pretty well.
00:44:35.922 --> 00:44:38.153
But yeah, just eating enough and sleeping enough.
00:44:38.153 --> 00:44:56.715
like I used to think, I need to take all these supplements and do all these extra one percents and ~ yeah it's kind of just narrowed down that actually the main thing is the I I think the main thing is sleeping, eating. I don't think there's any silver bullet other than those two.
00:44:56.715 --> 00:44:58.666
Hmm.
00:44:57.179 --> 00:45:06.873
Yeah, yeah. I we've had a lot of like like sleep well and immune system too, like ~ researchers at a lot of the conferences I've Mm.
00:45:06.206 --> 00:45:18.434
gone to and like all of them do like say like one of the biggest hits to your immune system functioning is compromised sleep, like is yeah. ~ so yeah, you are spot on with that. Let your body get its rest.
00:45:18.606 --> 00:45:20.128
Yeah, embrace it.
00:45:20.416 --> 00:45:22.358
exactly, yeah, take those naps.
00:45:22.822 --> 00:45:29.052
~ okay, so a couple just like closing questions and then we're gonna find out your two dressing a lie. ~ yeah.
00:45:28.688 --> 00:45:36.918
let's see, if you could go back in time and give one piece of fueling advice to the freshman year Ella walking into the~ UW boathouse, what would it be?
00:45:38.831 --> 00:45:40.342
well it'd probably be really simple.
00:45:40.342 --> 00:45:44.514
Like actually you need to fuel before and during the sessions.
00:45:45.063 --> 00:45:46.063
Mm-hmm.
00:45:46.456 --> 00:45:53.039
it's not necessarily about overall calories and if you're gaining or losing Mm-hmm.
00:45:52.822 --> 00:46:12.797
If you wanna perform as a as a rower and as a human being and as a female athlete,~ you need to really target around the sessions because I was just I had no idea when I joined like I'd come from swimming where it like eat as little as possible. ~~ and stay as light as possible and the smaller you was the faster you.
00:46:12.797 --> 00:46:14.085
~ Mm.
00:46:14.119 --> 00:46:17.202
so I went into college thinking that was the go.
00:46:17.202 --> 00:46:20.356
and I'd just have like a coffee before training.
00:46:20.838 --> 00:46:24.351
Yeah, gosh, yeah, shoot. Yes, And it like it makes me so sad now.
00:46:24.965 --> 00:46:25.965
yeah.
00:46:27.092 --> 00:46:32.132
and like college isn't as intense as let's say the national team, but Mm-hmm.
00:46:32.313 --> 00:46:36.068
a coffee before training is still nowhere near enough for the kind of fueling Right.
00:46:35.675 --> 00:46:37.155
that you need for the work that we're doing.
00:46:37.155 --> 00:46:43.876
And like college is hard. ~ you're studying and you're training and you're making new friends and like Mm-hmm.
00:46:43.679 --> 00:46:46.000
a lot of people are in different states or different countries.
00:46:46.300 --> 00:46:47.300
Yeah.
00:46:46.900 --> 00:46:51.382
so doing it hungry really detracts from your performance and from your experience.
00:46:49.128 --> 00:46:50.128
Hmm.
00:46:51.639 --> 00:46:53.451
Yes. Yeah. That's a great point.
00:46:53.451 --> 00:47:07.284
That's a great point. and I think there's I was just speaking to another a collegiate team and they were saying like a lot of the girls were relying on like a lot of these like caffeinated drinks like the Celsius and the Alani. I don't Yeah.
00:47:06.597 --> 00:47:24.393
know if you guys have those there, but ~ and it yeah, it just also makes me think like if they're they're relying on those things because they probably aren't fueling with enough, you know, nutrition. yeah. So yeah, think about that. Like you should you shouldn't have to rely on caffeine to to fuel you. Yeah, exactly.
00:47:22.447 --> 00:47:23.447
To get you through the day.
00:47:24.393 --> 00:47:25.565
~ okay.
00:47:25.565 --> 00:47:27.771
And then what's something you believed about food or body weight?
00:47:27.771 --> 00:47:37.431
Maybe we kind of just touched on this in college that you've completely changed mind about. I think we kinda might have touched on Yeah, I guess the po like in swimming, we used to get our skin folds done all the time.
00:47:37.431 --> 00:47:39.009
And really?
00:47:38.972 --> 00:47:50.331
yeah, like constantly. ~~ and it was like not a competition, but the coach would definitely praise girls who had lost more skin folds or who were the lower skin folds.
00:47:50.242 --> 00:47:51.242
~ wow.
00:47:50.331 --> 00:47:53.744
Like I remember I was never never the lowest skin folds.
00:47:53.744 --> 00:47:58.304
I was always like I'm pretty muscular, quite a built athlete compared Mm-hmm.
00:47:58.126 --> 00:48:05.197
to a lot of the swimmers in Australia and There was one time where I was not feeling properly at all.
00:48:05.197 --> 00:48:09.389
I was pretty much starving myself and doing extra training and Hm.
00:48:08.851 --> 00:48:14.114
yeah, well terrible approach. ~ but I finally got my skimpes down the lowest out of all the girls.
00:48:14.255 --> 00:48:15.255
Cheese, yeah.
00:48:15.016 --> 00:48:19.179
And obviously at the time I was really proud and our Mm-hmm.
00:48:18.818 --> 00:48:22.842
gym coach came up to us and was like, my god, Aller, I heard you've got a lot of skimpes.
00:48:22.842 --> 00:48:25.036
Like, well done. And Mm.
00:48:25.724 --> 00:48:28.543
obviously that just reinforced, this is good. Like Yeah.
00:48:28.416 --> 00:48:36.009
what I'm doing is right in my my thought process around my body and my training is is good and I Mm.
00:48:35.538 --> 00:48:40.507
thought I thought skinny meant fast, which is just not the case. Yeah.
00:48:37.655 --> 00:48:41.159
Mm-hmm. Right. Yeah.
00:48:40.507 --> 00:48:41.559
Mm.
00:48:41.159 --> 00:48:42.159
Yeah.
00:48:41.929 --> 00:48:44.552
Yeah. Well, definitely thank you for sharing that story too.
00:48:44.552 --> 00:48:46.186
~ because I do think peop yeah, All right.
00:48:46.384 --> 00:48:48.626
people you've been a fantastic guest.
00:48:48.626 --> 00:48:49.818
I'm super stoked we had you on.
00:48:49.818 --> 00:48:50.898
~ where can our listeners Thank you.
00:48:51.349 --> 00:48:52.940
~ find you and follow you?
00:48:54.152 --> 00:48:57.143
mostly on Instagram. ~ I do have TikTok but I don't really post on that.
00:48:57.143 --> 00:49:07.657
So you're just on Instagram, @ellacossill~ I'm gonna start now that we've started back at training I'll be get echoed back into my regularly scheduled posting, I guess.
00:49:06.914 --> 00:49:08.675
Yeah. Nice. Awesome.
00:49:09.076 --> 00:49:13.489
We will follow along. We'll also link your Instagram in our show notes for the listeners so they can go along and follow.
00:49:13.489 --> 00:49:15.909
And then ~ we have to find out your two truths and lie.
00:49:15.909 --> 00:49:17.375
So ~ okay, so you said you hold yeah.
00:49:17.762 --> 00:49:24.485
all the gym records ~ at the rowing location in New Zealand, that you were invited to go on Love Island and that you've lived in four countries.
00:49:24.485 --> 00:49:27.391
~ I thought the lived in four countries was the lie.
00:49:27.391 --> 00:49:35.621
Is that Okay. No. I ~ that was a lie,~ shoot, okay. ~ man.
00:49:33.362 --> 00:49:36.480
the Love Island was a lie. Sorry.
00:49:35.621 --> 00:49:38.342
I feel like you could totally be on Love Island if you wanted to be on Love Island.
00:49:38.829 --> 00:49:40.867
Maybe like five years ago.
00:49:42.574 --> 00:49:44.023
do you do you watch Love Island?
00:49:44.023 --> 00:49:46.195
Are you a Love Island fan? Okay.
00:49:44.992 --> 00:49:47.347
Yes, yeah, for sure.
00:49:46.195 --> 00:49:50.237
Yes. Yeah. It's yeah, it's an it's a addictive show.
00:49:50.806 --> 00:49:51.806
Yeah.
00:49:51.257 --> 00:49:59.380
I went we went to Europe and we did a bike tour and our bike tour guide had a Love Island water bottle with his name on it.
00:49:59.380 --> 00:50:01.567
Like I was I asked him where Mm.
00:50:01.213 --> 00:50:03.737
he got it and he said his girlfriend made it for him.
00:50:03.737 --> 00:50:06.393
And he's like obsessed with it.
00:50:05.583 --> 00:50:09.199
Suspicious. ~ he wasn't.
00:50:06.393 --> 00:50:08.422
Yeah. But he was not on Love Island.
00:50:08.422 --> 00:50:10.043
~ no.
00:50:09.199 --> 00:50:10.956
Okay. ~ I'm just a big fan.
00:50:11.164 --> 00:50:13.666
Yes, a very big fan. ~ it was pretty funny.
00:50:13.666 --> 00:50:19.833
But okay, so you didn't get invited to go on Love Island, but you hold all the gym records for the rowing.
00:50:19.565 --> 00:50:22.487
Yeah. Yep. Not Amazing. Heck yeah.
00:50:22.692 --> 00:50:28.032
the well to be fair, not the keeping chin-ups, but all the like weights ones, yeah.
00:50:27.873 --> 00:50:28.873
Amazing.
00:50:28.695 --> 00:50:31.572
That is awesome. And then ~ Nice.
00:50:31.003 --> 00:50:32.407
what are the four countries you lived in?
00:50:33.516 --> 00:50:37.121
~ New Zealand, Australia, Singapore, and America.
00:50:37.572 --> 00:50:38.737
Cool. Wow.
00:50:39.072 --> 00:50:41.248
Well were you rowing when you were in Singapore?
00:50:42.253 --> 00:50:43.659
No, that was when I was like five.
00:50:43.659 --> 00:50:46.510
Yeah. That was just for dad's work years ago.
00:50:43.958 --> 00:50:47.376
Okay. Yeah. Cool.
00:50:47.376 --> 00:50:50.447
And were you were you born in New Zealand or are you?
00:50:50.208 --> 00:50:55.894
Yeah, born in New Zealand, then lived in Oz lived in Singapore for a couple of years Mm-hmm.
00:50:55.204 --> 00:51:00.469
then went to back to New Zealand, Aussie for like ten years, Mm-hmm.
00:50:59.880 --> 00:51:03.766
from Australia went to college for five years, Wow. Mm-hmm.
00:51:03.242 --> 00:51:08.405
but moved back to New Zealand during that time, back and forth from America and yeah, Yeah.
00:51:07.818 --> 00:51:10.510
now now properly back in New Zealand.
00:51:10.766 --> 00:51:22.900
Cool. Awesome. ~ this has been so fantastic. And I super appreciate you breaking all this down for us and also just like shedding some light on fueling a a professional athlete.
00:51:22.900 --> 00:51:32.114
And just like the different lens that is happening in rowing compared to like running and cycling, I think is a very healthy lens ~ too.
00:51:32.114 --> 00:51:38.001
So yeah, I appreciate that. ~ Amazing. thank you so much for joining us, Ella. This has been awesome.