Skill: Parallette V-Sit 2 minutes
Weighted Dips: 3×5
MetCon – 3 Rounds Not For Time:
5 Thrusters (100/65lbs)
5 C2B Pull-Ups
Finisher: Row 5 Minutes, Bike 5 Minutes, Jump Rope 2 Minutes
Several of you are racing this weekend and we are so pumped for you! If you aren’t busy on Sunday we would love for you to support our fellow racers! Lululemon is putting together a Cheer station (wear yellow) at Mile 17. Bring signs, cow bells, drinks, snacks, whatever you want and we will have a great time! If you have someone racing the half then feel free to join us for just a little bit, we will be there from 8:30-12:30.
Next, for all you racers… do you have planned what you are eating the days up to the race, the morning of, and during? If not, get on it! Here are some thoughts I have put together on nutrition. Lastly, if you don’t eat Paleo or even close to it, don’t change something last minute. It will mess with you mentally and probably physically as well.
Eating During Race Week:
1) Most likely eat less food than during high volume training weeks
2) Intake higher glycemic index carbohydrates (Watermelon, Peaches, Dried Fruit, Potato, Sweet Potato)
3) Continue to eat protein and good fats with every meal – Cold Water Fish = Great Option
4) No CARB LOADING with grains
5) Add Salt to foods if race day will be hot (55-70s is race weather. HOT!)
6) Reduce dietary fiber to help with quicker digestion
*** Almonds, broccoli, apples, pears, avocado, berries, peas, corn, artichoke have lots of fiber.
1) Eat 200-300 Calories per hour prior to exercise – Eat no less than 2 hours before, 3 is better
*** Example: 3 hours before = 600-900 Cal
2) Eat Mostly Carbs (Fruit & Other Lower Gylcemic Index Carbs)
*** Lower glycemic in this case as to stay full until race
3) Low Dietary Fiber (Don’t want any foods to interfere with quick digestion of nutrients during race)
3) Include Protein, especially that with BCAAs
*** Helps lower glycemic index of carbs and reduces recovery time during and post exercise
4) Hydrate – Intake water only the last hour to prevent rapid influx of sugar into the bloodstream.
5) 10 Minutes Until Start – 100-200 Cal in form of Drink or Gel w/ 6-8 oz water to give ENERGY boost!
Hope this helps,
<3 Coach Miss J