YSYamsquad

    Free training tool

    Rowing Fuel Planner

    How much to eat and drink today for the training you're doing: daily carbs and protein, a before, during and after plan for each session, and how to fuel race day.

    • Free, always
    • One signup opens every free tool and guide
    • The same thing I use with my own athletes
    • Emailed to you so you can open it on your phone at the erg

    How it works

    1. 1Enter your weight and today's sessions: what, how long, how hard and what time.
    2. 2I work out how big the day is, then your carbs and protein from your weight.
    3. 3You get a plan for before, during and after each session, plus a sample day of food that adds up.

    Example

    70 kg, one 60-minute Green erg at 7am

    • A moderate day
    • Carbs: about 420g (350–490g)
    • Protein: about 110g, around 20g a meal

    Already an athlete? Sign in and it's open straight away.