WOD
For time:
30 Muscle-ups.
The Spartan Beast Race is about 6 days out for many of the athletes at the box, so I thought I would share some race week plans that you can use for any endurance event you may have planned for this summer. The week of a big race can be an exciting time. Remember it should be fun and not something that causes you great stress in your life. Try not to worry about the things you can not control. The weather, other competitors, race conditions, or if you have trained enough. We can’t change or control any of these factors so it’s best not to worry about them. The last example usually pops into everyone’s mind sometime in the final week. The “Have I trained enough?” question… Regardless of the answer, the most important thing to remember is that no fitness can really be gained in the week before the race. This is a time to rest any nagging injuries you may have and make sure you get to the race and toe the start line as healthy as possible. You should still work out race week but just scale back the intensity a bit and try to avoid heavy max lifts the week of. If your race take place on a Saturday, then Friday would be a good day for mobility, stretching, or working on some skills (ie. rope climbs) and shorter race repeats (ie. 200 meter repeats @ 85 % race pace with full recovery). If possible it would be best to do this workout in the a.m. Thursday is a good day to take a day off to rest up and recover. Also, nutrition for race week is pretty basic. Stay hydrated daily, which means drinking half of your body weight in ounces of water. The traditional, huge “carb loading” meal of pasta and bread the night before the race is definitely a bad idea. This typical meal just draws a lot of water into your large intestines and will cause stomach problems come race day. A better choice is on that Friday morning before the race, take in a meal where you consume better carbs for breakfast. Think almond flour pancakes, steal cut oats, sweat potatoes or yams. Eat until you are full and the rest of the day stick to your normal healthy paleo diet. Dinner the night before the race should be a small piece of protein (ie. fish or steak with a good carbohydrate like a sweet potato). Some basic strategies for race day nutrition is to aim for 18 oz of water an hour and 100 to 200 calories an hour. These numbers are very general and would differ depending on weight, gender, and heat but they are good basics. Last, and most importantly, do not do or try anything new on race day!! This is not the time to try your new shoes, outfit or a new supplement that you got in your race packet. Use the things you have worn and tried many times in your training. Let’s have some fun and I will see you all on Race day!
A 1% state of dehydration can negatively effect performance as much as 10%. Watch the short video for more info..