Kate Hornsey Age: 32 years
National Squad: Australia Current Boat: Women’s Eight
Vicky Opitz Age: 26
two hour rowing session in the afternoon. If we are not rowing in the afternoon, we are more than likely working hard on the rowing machine. Saturday is generally race prepa- ration day with workloads over a 2000m distance and some shorter distance speed work in our second morning session. If we’re lucky we get Sunday off. However, this is rare and we are required to do some form of training for 90 minutes. Our general week consists of about 15
sessions and nutrition is important with such a heavy load. I will always have a good sized breakfast and a second breakfast following my first morning session. This usually con- sists of toast, fruit and yoghurt. Bananas and muesli bars are good snacks to have during the morning as they are easy to transport and Gatorade assists in hydration post exer- cise. A lunch of a big salad sandwich or sushi rolls helps me get through my afternoons and I fuel up for the next day with a dinner of pasta, rice or steak (and usually a sneaky chocolate for dessert!).
TYPICAL TRAINING DIET Pre-training Toast and yoghurt During training fuel Gatorade Post-training breakfast Hot Chocolate and banana on toast Grazing through the day Yoghurt, fruit, muesli bars, mini caramello koala Dinner Pasta, stir-fry with rice, red meat with salad or veggies Supplements Nothing for me! Guilty Pleasure Chocolate
I’m up at 4:45am to hit the water by 5:45am. This is most weekday mornings (with the exception of Thursdays which is our much- loved morning off), and will usually be about two hours in duration. This is followed by a ‘Wattbike’ or weights session and another
Any other interesting/funny little facts about your nutrition Chocolate is my coffee! I don’t drink coffee but I have the same reaction if I don’t have chocolate as those that need their caffeine. I find it difficult to concentrate and settle and enjoy even the smallest amount every day!
National Squad: USA Current Boat: Women’s Pair and Women’s Eight
Day usually begins waking up at 5:35am for practice starting around 6:45am. Get up and try to eat a filling but light meal to get me through our first practice. Don’t want to over-eat because working out early on full stomach is very uncomforta- ble. During practice try to drink as much water as possible. The number of sessions a day changes depending on our training. If we are having a three day, have a little more then an hour between first am session and second am. During this time eat and lay down as much as possible. Be- tween our am and pm session we usually have around three hours to eat a big meal and nap.
TYPICAL TRAINING DIET Pre-training Cup of oatmeal with bananas or cup of yogurt with fruit and granola. Lots of COFFEE! During training fuel Don’t really like to “eat” during practice. Usually a Gu packet (vanilla flavour) and lots of water and Gatorade. Post-training breakfast The big meal! Three-egg omelette with mixed-in vege- tables and cheese. Toast with butter and jam. Lots of orange juice and coffee. Grazing through the day Apples, bananas, and peanut butter. Dinner Chicken, salmon, and pasta. Supplements Nothing. Guilty pleasure Wow, I kinda have a few... my teammates would know that dough- nuts (fresh) are a weakness for me. Any other interesting/funny little facts about your nutrition Drink a ton of fresh squeezed orange juice and cherry juice. Probably a gallon every three to four days!
ROW360 // Issue 001 73
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