Latest / The Endurance Athlete Journey / Highway to HYROX Episode 2: How to Fuel for Hyrox- Training, Race Day, And Recovery

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Highway to HYROX Episode 2: How to Fuel for Hyrox- Training, Race Day, And Recovery · The Endurance Athlete Journey

• 0:07
  SPEAKER_00: Hey everybody, welcome to another episode of my Highway to HIROX training updates that I'm doing every couple of weeks.
• 0:16
  SPEAKER_00: Hopefully you're tuning in and you're interested in learning more about my journey with HyROX and what my training is looking like.
• 0:28
  SPEAKER_00: I'm going to be having a little bit more structure with these moving forward.
• 0:32
  SPEAKER_00: So instead of just like an update, I'm going to have kind of an episode sort of a topic each week that I'm going to cover.
• 0:41
  SPEAKER_00: So the first section of the episode will be my review of how my high rocks training is going.
• 0:49
  SPEAKER_00: And then the second portion will be of a topic.
• 0:53
  SPEAKER_00: So I'm going to try to include in the show notes kind of when I'm done talking about my training and moving on to the topic in case you're not really interested in hearing what I have to say about my own training, but want to hear what I have to say about nutrition or, you know, prepping for the race and some of the things I'm thinking about or researching along the way.
• 1:16
  SPEAKER_00: And so I'm going to try to have kind of a update and then sort of a topic that I either discuss as some of the research I've been doing and sort of how I'm thinking about my training that might be helpful for you, or the topic maybe more something that I feel a lot more comfortable talking about that might be helpful in terms of your own training.
• 1:39
  SPEAKER_00: So today I'm going to be talking about nutrition as it relates to HIROX.
• 1:44
  SPEAKER_00: So I'm going to deep dive into how I'm thinking about my nutrition, but also how I would recommend somebody fuel.
• 1:52
  SPEAKER_00: So this is unique because I know I've mentioned before that this is more of my journey, that I'm not claiming to be an expert in uh high rocks, but I do feel that with my background as a sports dietitian and a runner and athlete for you know over 30 years, I have a you unique ability to speak on HIROCS.
• 2:14
  SPEAKER_00: I feel very comfortable being able to recommend nutrition strategies for that type of race without really even needing to complete it a race.
• 2:23
  SPEAKER_00: Of course, it'll probably be helpful for me to have done one just to be able to know what it's going to be like and kind of exactly how the fueling might be during the race and stuff.
• 2:34
  SPEAKER_00: But it's really not going to be a whole lot different from other races I've done and other types of efforts that I've done.
• 2:41
  SPEAKER_00: So in terms of the fueling and the training for it, there may be a few differences, but I feel uh qualified to be able to talk about that topic.
• 2:50
  SPEAKER_00: So I am going to dive into that.
• 2:51
  SPEAKER_00: So hopefully if you are listening and you're just interested in what I have to say about nutrition, just go ahead and move forward.
• 2:58
  SPEAKER_00: I will leave the timestamp in the show notes so you can check that out if you don't really want to hear about my update uh today.
• 3:07
  SPEAKER_00: So I'm recording this on um Sunday, the 20th of September, so it'll probably come out in a few days.
• 3:14
  SPEAKER_00: So I'll just kind of go through the last few weeks of training.
• 3:18
  SPEAKER_00: Um feeling a little bit more optimistic, I suppose.
• 3:23
  SPEAKER_00: I feel like that first my first intro wasn't it wasn't super positive, or I I don't know.
• 3:30
  SPEAKER_00: I was kind of in a in a mood at that point of not really sure how I was feeling about everything, but I'm feeling a lot more positive.
• 3:38
  SPEAKER_00: I have a 5k that I signed up for in a couple weeks and decided that in an effort to do put most of my focus into high rocks, that I was going to be doing that race just to kind of see where my fitness was, that you know, I'm doing some speed workouts, but I'm trying not to overemphasize that and really emphasize the training I need to do for the high rocks race.
• 4:07
  SPEAKER_00: So that's kind of taken a little bit of that stress off of me to be kind of focusing on both.
• 4:13
  SPEAKER_00: I just realized that at this point I haven't been able to put in enough speed work and enough 5K training to really have that 5K be a big focus.
• 4:23
  SPEAKER_00: And I really didn't want to be extremely disappointed with my results.
• 4:27
  SPEAKER_00: I just kind of want to do it and see where I'm at and hope that I'm not so far off as I was last year.
• 4:33
  SPEAKER_00: I know the likelihood that I'll be able to get that time that I had last year may not be realistic, but if I can be under like around, you know, maybe somewhere under 19 minutes, I'd be really happy with that.
• 4:45
  SPEAKER_00: So I'm gonna go into that just hoping that all this training I've been putting in so far is gonna pay off, even though it wasn't all specifically geared towards a 5k.
• 4:56
  SPEAKER_00: I think I'll kind of explain my thought process with the training a little bit.
• 5:00
  SPEAKER_00: I think the hardest part for me so far has been just balancing everything and allowing enough recovery in between sessions.
• 5:12
  SPEAKER_00: So trying to balance the two high rock sessions a week, the strength training that I'm doing and the um, you know, the speed workouts or the run-specific workouts, it's just been a little bit interesting trying to balance all that, figure out where would they would best fit.
• 5:29
  SPEAKER_00: And there's been a few times I've had to restructure my week because maybe I didn't feel as recovered as I should going into a workout and just had to kind of re re um evaluate a little bit.
• 5:42
  SPEAKER_00: And I think that's pretty normal in a training plan to have to kind of make some adjustments as you go.
• 5:48
  SPEAKER_00: Um so I've had to do that a little bit, but I think I'm finally kind of getting a better idea of the flow.
• 5:55
  SPEAKER_00: So kind of go into it a little bit.
• 5:56
  SPEAKER_00: I think the last time I chatted, I I talked a little, I think it was Tuesday, September 8th, was when I kind of put that first episode out, or it was around that time.
• 6:07
  SPEAKER_00: Um so since then I've done um so the way I've been sort of structuring the workouts is I've been trying to do Monday as kind of a rest day or a really easy day.
• 6:18
  SPEAKER_00: So it's either completely off or it's just a really easy run.
• 6:23
  SPEAKER_00: Nothing else, just nice, easy running.
• 6:25
  SPEAKER_00: Generally there'll be nothing else structured on that day.
• 6:29
  SPEAKER_00: I have been trying to do some more erg work, specifically rowing machine, because that's what I have at home.
• 6:35
  SPEAKER_00: So I've been trying to do a run.
• 6:38
  SPEAKER_00: Sometimes I'll add in a little bit of easy rowing on Monday, but usually it's just an easy run, kind of something easy, anywhere between two to four miles, nothing strenuous if I do run.
• 6:50
  SPEAKER_00: And then I've been trying to have Tuesday be where I do a speed workout kind of in preparation for that 5k.
• 6:56
  SPEAKER_00: So 5K pace or faster.
• 6:59
  SPEAKER_00: That's been where it's kind of been really challenging because Sunday is one of the high ROCs workouts I do at De novo CrossFit here in Fort Collins, and some days it's harder or the workout may have more running, or there's just more leg strength-based things in it.
• 7:19
  SPEAKER_00: And so that's kind of been the challenge for me is trying to figure out if if there's a lot of leg stuff or a lot of like running in the workout, and I'm also trying to run that same day.
• 7:29
  SPEAKER_00: Then sometimes by Tuesday, I'm just still so fatigued it's hard for me to do that or a workout.
• 7:35
  SPEAKER_00: So sometimes I end up having to load a lot on Wednesday in an effort to get a little bit more recovery.
• 7:42
  SPEAKER_00: But this particular week I was able to do sort of a 5k workout.
• 7:46
  SPEAKER_00: It was, I believe, um, like you know, it was like two minutes, 5K pace, and then like a little uh minute 50 or something easy.
• 7:55
  SPEAKER_00: So I've kind of taken a different approach, the 5K.
• 7:59
  SPEAKER_00: Last this is why I know I'm not really as prepared as last year.
• 8:02
  SPEAKER_00: Last year I sort of did this progression and effort to do this same 5K, which is called the homecoming 5K at Colorado State University.
• 8:11
  SPEAKER_00: Last year I'd had a really structured plan.
• 8:14
  SPEAKER_00: Every week I did kind of this progression of 5K pacework where I would gradually add more time to the intervals and then decrease the rest time in between kind of slowly in an effort to sort of get myself ready for this particular pace I was trying to hit.
• 8:31
  SPEAKER_00: And this year I'm just sort of more fatigued, probably because I'm doing more.
• 8:36
  SPEAKER_00: I'm not I'll I'm not focusing just on the 5K.
• 8:39
  SPEAKER_00: So I've had to kind of put a little bit more recovery in between the 5K efforts, and it's just kind of leaving me feeling like I'm just really not prepared for that race.
• 8:50
  SPEAKER_00: So I'm still trying to do it.
• 8:52
  SPEAKER_00: I know it's helpful to do some speed work, but I'm trying to not overdo those days, and that's kind of where I realized I just can't sort of focus on both at the moment.
• 9:01
  SPEAKER_00: I might have to kind of take a good chunk of time next spring to really focus on a fast 5K or some faster, speedier running.
• 9:11
  SPEAKER_00: Um, but for now I'm just going to have to sort of let that go, see how the race goes, and hope that I have enough fitness that I do okay.
• 9:20
  SPEAKER_00: Um, so I've been trying to sort of do sort of at work intervals that are either one-to-one or one rest interval slightly less than the interval work, but allowing myself enough recovery between that I can really push that at a 5K pace or slightly faster in those workouts to be able to kind of get that speed that I need and that little bit of speed that's going to be important for the 5k and arguably helpful for the high rocks, even though high rocks is going to be a lot more in that threshold zone.
• 9:52
  SPEAKER_00: So I'll talk about that too, kind of what I'm thinking about for Pyrox.
• 9:56
  SPEAKER_00: But um, that particular day I did that, I did a row and a deadlift strength workout.
• 10:02
  SPEAKER_00: And then Wednesday was an easy run.
• 10:06
  SPEAKER_00: And then the high rocks at De novo, which it was a bunch of stuff that they did.
• 10:10
  SPEAKER_00: They sort of have a lot of different types of workouts, and so um I don't structure those HyROX workouts.
• 10:19
  SPEAKER_00: I think for me it was just easier to sort of do it with a group and not have to think about how I would be structuring my own specific Hyrox workouts.
• 10:28
  SPEAKER_00: Um, you know, in the future, I don't know if I ever do it again, how that might change, but this particular workout was every two minutes for 30 minutes, it was alternating between you would row 200 meters, do 20 dumbbell goblet lunges, row two, run 200, 20 hollow body jacks, and then sled pull.
• 10:49
  SPEAKER_00: And I think you would just every two minutes rotate through all of those until you hit uh 30 minutes, I believe.
• 10:56
  SPEAKER_00: Um, so it was a 30 minutes of of work with a little bit of rest because you would whatever you'd finish it and then whatever time was left, you would have that be your rest.
• 11:05
  SPEAKER_00: So it was a good little workout.
• 11:07
  SPEAKER_00: It had a little rowing, a little running, and some other strength stuff.
• 11:11
  SPEAKER_00: Um, and I was able to do that.
• 11:15
  SPEAKER_00: It felt pretty good, um, especially having done deadlifts before.
• 11:19
  SPEAKER_00: So with the strength work, I've been trying to do progressive overload just slowly, very small uh amounts, just kind of adding weight each time slowly.
• 11:29
  SPEAKER_00: So the workouts have all been very similar each week for the strength.
• 11:33
  SPEAKER_00: I'm not doing a whole lot of it's it's kind of deadlift deadlift focus with I do some dynamic, um, like plyometric stuff in there, like some box jumps in there.
• 11:46
  SPEAKER_00: And um this particular strength was uh then a kind of Copenhagen plank and then one-legged deadlifts or Bulgarian split squats kind of as a superset that, you know, kind of focusing on each leg individually to make sure I have pretty even body strength.
• 12:03
  SPEAKER_00: But I'll do something like that.
• 12:04
  SPEAKER_00: It's nothing I think this workout took me about 30 minutes, um, so nothing overly crazy or overwhelmingly high, you know, time commitment.
• 12:18
  SPEAKER_00: You know, I'm been a little bit busy with work stuff, so this is trying to fit everything in is has been an interesting situation for me lately.
• 12:26
  SPEAKER_00: I feel like when I was doing my marathon, I had a ton more time available to me.
• 12:31
  SPEAKER_00: Like I just wasn't as busy with work.
• 12:33
  SPEAKER_00: And right now I've been a little bit increasing some of my workload uh in terms of just uh my job stuff, and that's kind of making it a little more interesting to kind of fit everything in.
• 12:46
  SPEAKER_00: Um but you know, so that's kind of what I'm thinking for strength.
• 12:50
  SPEAKER_00: On Thursday, the 10th, I did an easy run um with some hill sprints.
• 12:54
  SPEAKER_00: So I've been doing hill sprints or strides, but mostly hill sprints, just to kind of work on the strengths, um, kind of adding in a little bit of a strength component with the hills and sort of saving my legs a little bit while working on speed and trying to kind of continue some of the little short speed sessions in there while also not overdoing it with my legs because sometimes strides are doing some faster sprint work.
• 13:19
  SPEAKER_00: Um on flat surfaces is just a little bit more harder on my legs.
• 13:23
  SPEAKER_00: So I find that hill sprints work really well.
• 13:27
  SPEAKER_00: Um did a row that day, added a 10-minute row, and then my squat strength workout on Thursday again, just focusing on back squat.
• 13:35
  SPEAKER_00: I did some jump squats, um, and there just kind of as more of a dynamic plyometric.
• 13:41
  SPEAKER_00: Um, and then I do sometimes uh standing uh calf raise, and then I did some dumbbell thrusters, just trying to prepare myself a little bit for those wall balls as part of the high rocks, which is probably going to be one of my weakest uh because the but wall balls you have to do a hundred of them at the very end, and I'm not very good at wall balls.
• 14:01
  SPEAKER_00: Um, first of all, I have a really hard time squatting all the way down and then pushing, like getting in the right position to have it be really, you know, maybe correct.
• 14:11
  SPEAKER_00: Um, and I kind of tire myself out with them sometimes just the way my biomechanics are.
• 14:17
  SPEAKER_00: So I really have to work on those.
• 14:19
  SPEAKER_00: That's probably one of my weaker links, I would say, with the high rocks is wall balls.
• 14:23
  SPEAKER_00: I'll tell you a little bit more about what I'm gonna do moving forward to kind of work on those a little bit more, but um, I'm trying to do movements that kind of support that sort of squatting and then sort of you know pushing up and and uh thrusting up with the the legs.
• 14:37
  SPEAKER_00: So that's why I've added those in.
• 14:39
  SPEAKER_00: I'm doing those with dumbbells.
• 14:41
  SPEAKER_00: I don't have a ball for wall balls currently.
• 14:45
  SPEAKER_00: I'm kind of thinking about it, but again, it's hard to invest in equipment when I'm not sh 100% certain I'm gonna continue to do high rocks after this.
• 14:55
  SPEAKER_00: I just don't know.
• 14:56
  SPEAKER_00: I don't, you know, I'm not I'm not certain.
• 14:59
  SPEAKER_00: And so although it would be probably a helpful thing to have because it's kind of a nice uh workout to to do that, I I don't know if I want to invest in it yet.
• 15:08
  SPEAKER_00: So I'm just kind of relying on the time I have at the gym to be able to do those.
• 15:13
  SPEAKER_00: Um Thursday was an easy run in a row.
• 15:16
  SPEAKER_00: So again, I'm trying to get about 10k or a little more of erg work, whether it's rowing or uh ski erg, or sometimes I'll do the bike, but that's not part of high rocks, so I don't do the the bike very often, but I do sometimes when I go to the gym, I'll do just add on like five or ten minutes of the ski just to kind of get that movement and kind of get get used to that, um, have it in my have it in my rotation throughout the week, just sort of adding in a little bit here and there.
• 15:50
  SPEAKER_00: Uh Saturday I did a threshold workout, kind of a longer threshold.
• 15:57
  SPEAKER_00: So this is what I've been really trying to do is really get myself used to sort of that threshold pace work, kind of the pace that I'm gonna wanna hold in between the the stations in high rocks.
• 16:12
  SPEAKER_00: So really trying to sit and be comfortable in that pace for long periods of time because I want my body to be used to that, and it's probably actually kind of in that gray zone, um, not necessarily like lactate threshold two, but sort of in that zone three is where I'll probably end up.
• 16:29
  SPEAKER_00: But I think with all the erg work that at all the stations, my heart rate will probably push up to sort of that lactate threshold throughout.
• 16:39
  SPEAKER_00: So I'm kind of viewing these runs as I don't want to be pushing so hard in the run that I'm having to take a ton of breaks in each station.
• 16:48
  SPEAKER_00: So I'm thinking about the run um that I want to be fast, but I want to kind of think about the run like it's a little bit of recovery too.
• 16:58
  SPEAKER_00: So it so it's kind of hard to conceptualize that because it's not going to be an easy jog.
• 17:05
  SPEAKER_00: But it's I've noticed in some of the high rocks workouts, if we do really hard like station work stuff, wall balls, box jumps or sled pulls or pushes or things like that, that maybe lunges, things like that that are involved, you know, more specifically, maybe involved in the high rocks.
• 17:24
  SPEAKER_00: That if I go out for the run, if I can kind of maintain this pace that I'm sort of starting to figure out, I kind of recover easier and I can then go into the next, you know, round or whatever, feeling much like I can keep going and can can recover.
• 17:38
  SPEAKER_00: So that pace for me ends up being around probably a 645 give or take a little bit, five to ten seconds either way, maybe.
• 17:48
  SPEAKER_00: Um, and so I'm trying to kind of get used to that that pace, the need in that zone, so to speak, um, so that when I do the race, I'm spend enough time in there that that zone um between the threshold workouts and the high rox workouts that I feel comfortable, my body's able to handle it, maybe clear the lactate a little better because I've spent so much time there.
• 18:12
  SPEAKER_00: And so I can kind of push that sort of pace the entire time in the HyROX race.
• 18:19
  SPEAKER_00: So this particular one was um six times five minutes or six times six minutes, and then a one minute and thirty second little rest in between.
• 18:29
  SPEAKER_00: So not a huge rest, but a little bit more time at that pace.
• 18:33
  SPEAKER_00: It's hard because I have I I have a lot of hilly terrain around here, so sometimes the pace is slower than 645, and sometimes it's a little bit faster depending on where I'm at with the terrain.
• 18:46
  SPEAKER_00: Um, just a lot of up hills.
• 18:49
  SPEAKER_00: So whereas like the actual high rocks race is going to be very flat.
• 18:53
  SPEAKER_00: So I I don't know, I feel like maybe that's a little bit of strength work, but I do have to adjust my pace and kind of really go off of RPE for some of these workouts versus like really focusing on the pace.
• 19:04
  SPEAKER_00: So it's just kind of trying to stay in a zone that's fairly comfortable.
• 19:07
  SPEAKER_00: Like I shouldn't be totally out of breath and winded at six minutes.
• 19:11
  SPEAKER_00: The one minute and 30 second brush rest should be more than enough or should be enough to kind of be able to recover to be able to do it again.
• 19:18
  SPEAKER_00: So um that's kind of what I'm thinking with those.
• 19:21
  SPEAKER_00: And I don't want these workouts to really be so hard that I'm um that I'm totally done, you know, because it's the next day I'm doing an actual high ROX workout.
• 19:31
  SPEAKER_00: So I'm kind of also combining this with my long run.
• 19:34
  SPEAKER_00: So it ends up being that my long run is more of a threshold run instead of just a traditional long, easy run because that's just kind of how it's working out in my schedule.
• 19:44
  SPEAKER_00: I also did a row that day.
• 19:46
  SPEAKER_00: Uh oh, I also did a little bit of um jump rope before my threshold.
• 19:50
  SPEAKER_00: I found adding jumping movements and jumping is kind of helping me with the uh cadence and being able to be more poppy or or fresh off my feet, feeling like, okay, kind of gets me um, gets a little calf work, gets me kind of warms up my legs a little bit.
• 20:06
  SPEAKER_00: So I've been trying to do that sometimes.
• 20:09
  SPEAKER_00: It's not always consistent.
• 20:10
  SPEAKER_00: I don't always have the desire nor the ability to just do the jump rope right before, but I did that day.
• 20:17
  SPEAKER_00: And then I did um arm workout, and then the next day was a really um easy run in the morning.
• 20:25
  SPEAKER_00: Or I think I did know that was an actual I run I ran after the um the workout.
• 20:32
  SPEAKER_00: I didn't I wasn't able to do it beforehand, but in the workout there was some running.
• 20:37
  SPEAKER_00: So that workout was for time you did a hundred lateral step-ups, and then you would run 800 meters, so I tried to kind of keep that pace I was talking about, that sort of threshold pace in the these workouts and not push those runs too hard.
• 20:52
  SPEAKER_00: And then it was a minute rest, and then you did 30 devil presses.
• 20:55
  SPEAKER_00: Um I guess you have to look those up because I can't explain it.
• 20:59
  SPEAKER_00: And then you would run 800 meters, rest one minute, and then 75 wall balls.
• 21:03
  SPEAKER_00: The wall balls really got me, but the runs were okay.
• 21:07
  SPEAKER_00: Um, but uh wall wall balls got me.
• 21:09
  SPEAKER_00: So that was that workout, which is really actually a pretty tough workout.
• 21:13
  SPEAKER_00: And then I did a really easy, like four-mile run after I've been hitting about 40 miles a week the last few weeks, um also.
• 21:21
  SPEAKER_00: So it's not crazy mileage, but kind of with everything else in there, it's it's it's been a lot because that's that plus at least 10k of erg work and the strength and then the high rocks workouts themselves are you know, sometimes quite a bit of intensity.
• 21:37
  SPEAKER_00: Um, so then the next week I adjusted my easy, my usual easy Monday, a little easy run in an easy row.
• 21:43
  SPEAKER_00: And then I tried, I had a 5k workout and I went out and on my run and I just knew, you know, whatever that weekend with the that the the threshold and then the high rocks just too much.
• 21:57
  SPEAKER_00: I had to sort of decide.
• 22:00
  SPEAKER_00: As I was getting started with that workout, that I wasn't going to be able to do it that day.
• 22:06
  SPEAKER_00: My body just wasn't going to.
• 22:08
  SPEAKER_00: So I kind of changed it a little bit.
• 22:10
  SPEAKER_00: I did some like four times 30 seconds pickups, about 10 minutes of tempo, where it was really just kind of picking the pace up a little bit.
• 22:21
  SPEAKER_00: Not hard, not easy, you know, just not even really threshold, just kind of picking it up a little bit.
• 22:27
  SPEAKER_00: And then four times 30 second um pickups where I tried to pick up the pace to maybe 5k pace-ish, um, just to kind of do a little bit.
• 22:37
  SPEAKER_00: Uh, but I just wasn't going to be able to complete.
• 22:39
  SPEAKER_00: I just didn't feel good.
• 22:40
  SPEAKER_00: I kind of felt pretty, pretty bad that day, um, kind of achy still.
• 22:46
  SPEAKER_00: So just wasn't going to be a good day for that.
• 22:48
  SPEAKER_00: And so I had to kind of pivot, ended up still doing like seven and a half miles.
• 22:52
  SPEAKER_00: It just was not a big, um, big a big day.
• 22:55
  SPEAKER_00: And then I did an easy row.
• 22:57
  SPEAKER_00: But then the next day I I did I pivoted a little bit with my workout, even decided I, because I had done a little bit of work on Tuesday, but not not enough, um to not the same workout I was planning, I decided to still add some speed in, but allow a lot of recovery in between and just kind of let my body run, like try to run faster than 5k pace and then have adequate recovery in between and just a workout that would help me feel good, you know, feel good about where I was at.
• 23:31
  SPEAKER_00: So it would ended up being like a quarter, I think eight times a quarter mile, and then a little less than a quarter mile rest.
• 23:38
  SPEAKER_00: So the rest ended up being probably more than the actual work because the work was like faster than 90 seconds each time, and the rest was probably closer to two minutes because I was jogging.
• 23:49
  SPEAKER_00: Um, but the good news is I felt really pretty good in that workout and um got some speedy stuff in and didn't feel overly taxed, um, overworked, so that I could then go to the Hyrux workout, which wasn't um a really big workout that day.
• 24:07
  SPEAKER_00: It was just um partner workout.
• 24:08
  SPEAKER_00: So it was a lot of cardio, um, like ski erg, um, where you had kind of switched on and off with your partner.
• 24:16
  SPEAKER_00: It was like a ski bike, ski, row, bike, row, run, or ski bike, ski, ski run, row bike, row, run, but you were switching off every like it was a four minutes of each, but switching off every 30 seconds or so with um, or every so often with the partner, and then you would do the re a little bit of rest in between like a 30-second rest.
• 24:36
  SPEAKER_00: It's hard to explain, but it was a lot of erg work, um, but no strength-based stuff.
• 24:42
  SPEAKER_00: Um, so it was a it was a lot of intensity that day, um, but manageable.
• 24:47
  SPEAKER_00: And then I did do my deadlift session later in the day, trying to fit a lot in that day because I just have more time.
• 24:53
  SPEAKER_00: That's the other thing, is some days I just have more time.
• 24:56
  SPEAKER_00: And so sometimes it's there's a lot of work in one day, and then I have to kind of take it easy the next day.
• 25:02
  SPEAKER_00: So Thursday was an easy run and a row, an easy row, and then I did Friday a threshold, another threshold.
• 25:09
  SPEAKER_00: But this one I was gonna do kind of knowing that I'd put in pretty hard effort on Wednesday with the speed work and the um erg uh work that we did in the high rocks.
• 25:21
  SPEAKER_00: I decided to do um a long run, but do threshold 10 four times 10 minutes at sort of threshold pace.
• 25:29
  SPEAKER_00: But the first one was very hilly, kind of mostly uphill.
• 25:32
  SPEAKER_00: So it was a little bit slower, but again, I was going by RPE.
• 25:35
  SPEAKER_00: So in this instance, by threshold was probably a bit slower than it, you know, usually is because I was a little bit fatigued.
• 25:42
  SPEAKER_00: So I was just kind of going based off of effort and trying to get some good work in and did about nine, a little over nine miles.
• 25:50
  SPEAKER_00: So four times ten minutes with two minutes recovery in between, and did slightly faster on the each one.
• 25:57
  SPEAKER_00: And the last two were probably a little bit closer to that pace I'm trying to hit for threshold.
• 26:02
  SPEAKER_00: The first two were the first was a bit slower, but again, quite a bit of uphill.
• 26:06
  SPEAKER_00: Um, it's always hard on the uphill to know how to adjust pace, I think.
• 26:12
  SPEAKER_00: So I always I was trying, um, I really didn't actually look at my watch and pacing until like the last one just to kind of see where I was at because I'm really trying to focus on that RPE and not be feeling like pushing myself harder than I need to to be able to hit a pace.
• 26:28
  SPEAKER_00: Um, because again, it's just about sort of spending time in that threshold zone.
• 26:33
  SPEAKER_00: I did um a squat.
• 26:34
  SPEAKER_00: I wasn't able to do my full squat, I did part of my squat workout.
• 26:37
  SPEAKER_00: The next day I did an easy run and then the other part of squats and then some calf raises, bulget Bulgarian split squats.
• 26:45
  SPEAKER_00: Then um today I did a 30-mile run with some hill sprints and the workout, which was a little bit of an easier workout.
• 26:54
  SPEAKER_00: It wasn't too hard.
• 26:56
  SPEAKER_00: I didn't go all out, I wouldn't say, but I also didn't take it easy.
• 27:00
  SPEAKER_00: It was two rounds, five minutes each of rowing 800 meters, and then the remaining time you would do a single kettlebell deadlifts or kettlebell deadlifts and then rest for a minute 30 in between, and then you did two rounds of five minutes each for 40 calorie bike or 40 calories on the bike, and then the remaining you did bicep curls, which I haven't done in a while, but I felt like I picked loads that weren't over overdoing it, and then again it was a minute 30 rest in between.
• 27:30
  SPEAKER_00: And then the other thing I've been adding in is at the end, starting today, each high rocks work that I do at the gym, I'm going to do a set of wall balls at the very end, sort of trying to do it close to as close to the end as possible to not give myself a ton of rest to sort of be able to be comfortable with being tired and doing the wall balls, which is going to be what it's going to be like at the race, because it's the very last thing, and just doing as many as I can unbroken each time.
• 28:00
  SPEAKER_00: So trying to just every time I do that to try to increase.
• 28:04
  SPEAKER_00: Today I only made it to 26, and I'm trying to do a little heavier wall ball.
• 28:08
  SPEAKER_00: So 12 pounds, I think the race is like 10, just to sort of have it seem like once I get to the race, maybe it won't be so hard at the end.
• 28:16
  SPEAKER_00: I'm sure it'll still be hard and I'll still have to probably take breaks.
• 28:21
  SPEAKER_00: I don't know if I'll be able to do 100 unbroken, but I'm trying to work up to it, at least doing it after each high rocks class or high rocks workout to get used to it a little bit more and be um be able to work on my form.
• 28:36
  SPEAKER_00: And uh, which I don't really say I'm I just am not great at those.
• 28:41
  SPEAKER_00: For some reason, they really I really struggle with it.
• 28:44
  SPEAKER_00: So I'm hoping that by doing that then a couple times a week, um, even if there is wall balls in it, I still think I'm gonna do it, the wall balls at the end, and then maybe sometimes add in other components, depending on how the workout is, if it's a hard workout or not, and just trying to kind of continue to work on some of that, like the lunges, and um, you know, if I have an opportunity to work on some of the sled work a little more, I'll also do that.
• 29:10
  SPEAKER_00: Um but that's kind of where I'm at right now.
• 29:12
  SPEAKER_00: Next week looking ahead, a little bit of the same.
• 29:16
  SPEAKER_00: I'm gonna I don't feel like today's workout was overly taxing, so I'm hoping I'll feel good for Tuesday's 5k workout.
• 29:23
  SPEAKER_00: Um I kind of do uh a pretty good speed session, and then I'm gonna have um kind of a similar structure, although we might be going away this weekend.
• 29:34
  SPEAKER_00: So I may not be able to make it to the high rocks workout on Sunday, but I'll try to do maybe a long run in the trails or get something fun in and almost take a break.
• 29:44
  SPEAKER_00: And then the week after that is the week of my 5k.
• 29:47
  SPEAKER_00: So I will be taking it easy.
• 29:48
  SPEAKER_00: I'm gonna have like a deload week for running, maybe only do like 30.
• 29:53
  SPEAKER_00: I've been doing 40 miles a week the last two weeks.
• 29:56
  SPEAKER_00: Next week might be like 35, and then I'm gonna do a 20, like maybe around 20 miles or so the week after that for that race, and just kind of taking it easier to let my body recover a little bit, be fresh for that 5k.
• 30:10
  SPEAKER_00: I'm probably going to still do the de novo high rocks workout on Sunday, um, see how I feel after the 5K for how hard I'll push it, and then I'm gonna kind of go right back into it.
• 30:21
  SPEAKER_00: So then I'll have, after that point, about six weeks left until the race.
• 30:25
  SPEAKER_00: I'm gonna be sort of hitting it, kind of hitting it hard back for another month of pretty good training.
• 30:31
  SPEAKER_00: Um kind of getting as much as I can get in there before the race.
• 30:36
  SPEAKER_00: So that's what I'm thinking.
• 30:37
  SPEAKER_00: I think next time I'll talk about this whole concept of um the lactate threshold and threshold training and how I'm thinking about pacing for the race.
• 30:48
  SPEAKER_00: My topic next time will be the run portion of HyROX, which again I haven't done one, but I feel pretty comp confident or competent in my discussion of run training around it just because of what I understand of the race, how the race is structured.
• 31:04
  SPEAKER_00: I feel like I have a unique ability to be able to even co I think if I could even coach somebody through that piece of it.
• 31:11
  SPEAKER_00: If somebody wanted to come to work with me for run coaching for high rocks, which I actually have some athletes that I do work with for that specifically.
• 31:19
  SPEAKER_00: So I feel uniquely qualified in that run piece of you know, how I'm how to think of the training for that.
• 31:25
  SPEAKER_00: So that's probably where I'll talk about next time.
• 31:27
  SPEAKER_00: But today I want to talk about the nutrition aspect of HIROCs.
• 31:34
  SPEAKER_00: So it really isn't going to be a whole lot different than any other discussion I've ever had about nutrition.
• 31:43
  SPEAKER_00: It's not like, oh, this race is somehow completely unique to the fueling aspect of things.
• 31:51
  SPEAKER_00: I mean, it's still um it's it's still a race, it's still a lot of running.
• 31:56
  SPEAKER_00: I think the differences are going to be the strength piece of this because this race is really tailored more to those like hybrid type athletes who are also focusing a lot on strength training.
• 32:10
  SPEAKER_00: And so it is almost like a meshing of fueling for for endurance and fueling for strength.
• 32:18
  SPEAKER_00: So kind of taking components of each and putting it um together to make a a nutrition plan for HyROC specifically, but it's nothing like totally like different than anything I've ever really discussed before.
• 32:34
  SPEAKER_00: It's just maybe things to think about for protein and and carbohydrate and and fat maybe a little bit different depending on your goals.
• 32:43
  SPEAKER_00: And um, so I think the way I'll structure this is talking more about the fueling around day-to-day fueling of like fueling workouts and fueling the day-to-day training, and then kind of going into how I will or how I would think about approaching the actual race itself.
• 33:03
  SPEAKER_00: So the day-to-day training again won't be completely different.
• 33:07
  SPEAKER_00: The race, not you know, crazy different, but because of the way the race is, it's a different, it's it's different than a 10K, and it's not qu maybe maybe similar to a half marathon.
• 33:21
  SPEAKER_00: Depends on how long you're gonna take to do it, and it depends probably a lot on if you're going to do it with a partner, uh as a you know, two with two people versus one, because there's more rest.
• 33:36
  SPEAKER_00: Um, so the workload may be different, and the time you take may be different or or shorter for that situation.
• 33:43
  SPEAKER_00: So probably will depend a little bit on how the race is being executed and the time it's going to take.
• 33:50
  SPEAKER_00: Um, but I'll talk a little bit about that uh separately, sort of at the end.
• 33:56
  SPEAKER_00: Um so really for the day-to-day nutrition, it isn't gonna be that much different, like I said.
• 34:04
  SPEAKER_00: I think the biggest thing, though, it depends on kind of your goals or where you're at and what your strengths are and what you're trying to work on.
• 34:12
  SPEAKER_00: So for somebody that is more strength-based and they're trying to be leaning out a little bit to be better at running, or maybe they're sort of working on getting rid of some of that excess body fat or trying to trying to become a little bit uh lighter, leaner for running, they might have a different goal than um somebody like myself who's basically trying to maintain my running while gaining some strength, but not gaining a lot of weight, just kind of gaining more strength and supporting the growth of muscle tissue and strength.
• 34:54
  SPEAKER_00: Um, so for somebody like me, and the way I'm thinking about it is I am still really incorporating a lot of carbohydrate into the plan, but I'm also trying to get make sure I'm getting enough protein throughout the day.
• 35:09
  SPEAKER_00: So making sure that all throughout the day I'm thinking about protein, eating protein.
• 35:14
  SPEAKER_00: Now, I do want to mention here that I don't personally do a lot of calorie and macro tracking.
• 35:22
  SPEAKER_00: I find that over all of these years I've spent training and running and and all that, I I I try to be more into intuitive or just I kind of know what I need to do, in other words.
• 35:35
  SPEAKER_00: So there are little tricks and things I do like having smoothies or shakes after hard workouts and um making sure I eat within a certain time after a hard workout and incorporating kind of visually knowing what amount of protein is equal to 30 or 40 grams or whatever I'm trying to hit.
• 35:51
  SPEAKER_00: So it's more intuitive.
• 35:53
  SPEAKER_00: I don't have time and I don't sometimes I don't really want to become overly obsessive with the tracking because I have a tendency to to be that way and I'm that way with the training sometimes, and I just want my my eating to be more.
• 36:08
  SPEAKER_00: Am I hungry?
• 36:08
  SPEAKER_00: Do I eat more?
• 36:09
  SPEAKER_00: I eat more, you know, listening to my body.
• 36:11
  SPEAKER_00: And there are times I know that maybe my body doesn't always tell me what I need, and then that's where I'm having like a shake or kind of forcing myself to eat a little bit more after a workout.
• 36:21
  SPEAKER_00: But for the most part, I'm always in tune, trying to be in tune with when I'm hungry, allowing myself to eat.
• 36:28
  SPEAKER_00: Um meal planning and meal prepping is huge.
• 36:31
  SPEAKER_00: So making sure that I'm planning the meals for the week, making sure that the meals that I'm planning have plenty of protein, that I have protein options for breakfast and lunch.
• 36:40
  SPEAKER_00: Um, but I'm kind of I'm I am planning ahead.
• 36:43
  SPEAKER_00: I am thinking about it, but I'm not sitting there calculating every single macro and calorie that goes into my mouth.
• 36:51
  SPEAKER_00: And that's just because I've spent years doing this and have a pretty good understanding of it.
• 36:56
  SPEAKER_00: Maybe if I was like a pr professional athlete and wanting to like dial everything in and make sure as lean and and muscular as possible, sure, maybe that would be helpful.
• 37:05
  SPEAKER_00: But where I'm at right now, and I think most athletes listening maybe aren't there.
• 37:09
  SPEAKER_00: Although I do think if you feel like you're totally out of tune with your body and you really have no idea where you're at and you're not really even sure how much protein and whatever, you know, calories and all that you're eating, I think it is helpful to track a little bit, um, with the goal of eventually just kind of being more in tune and in intuitive with your eating and using the tracking more as like a tool that you occasionally do to sort of check in with yourself to see where you're at.
• 37:34
  SPEAKER_00: And I I do that every once in a while.
• 37:36
  SPEAKER_00: I will track, um, but it's not ongoing day after day.
• 37:40
  SPEAKER_00: And some people do feel that does help some people, but I just want to put that out there.
• 37:45
  SPEAKER_00: If you want to, you can kind of use like a chronometer or which is my favorite tool or my fitness pal or something like that to log and track all of this.
• 37:53
  SPEAKER_00: I think the other thing to think about here is it's just so impossible to actually get a 100% accurate idea of where your calories are.
• 38:04
  SPEAKER_00: You know, day to day it just changes with your workouts.
• 38:07
  SPEAKER_00: And if you look at what Garmin calculates or what training peaks calculates or whatever calculation you make, it's all going to be different.
• 38:16
  SPEAKER_00: And the amount of workload you're doing may change day to day based off of your intensity levels or your power that you're putting out that day.
• 38:26
  SPEAKER_00: Your, you know, your um activity that you're doing outside of training, the non-exercise activity, thermogenesis or the the neat, so to speak, is going to change day to day based off of are you working?
• 38:40
  SPEAKER_00: Like for instance, today I was busy.
• 38:43
  SPEAKER_00: I did the HyROX workout, then I did CrossFit uh kids with my son, and that's a cool little workout they do to get kids active and he likes it and it's fun, but it's something we do together.
• 38:52
  SPEAKER_00: I don't know how to quantify the energy.
• 38:54
  SPEAKER_00: And then we walked, you know, to the bakery, got a sweet treat, which we haven't done in ages.
• 38:59
  SPEAKER_00: They have a gluten-free bakery uh in Fort Collins that's really good.
• 39:04
  SPEAKER_00: They had a wonderful pumpkin um tart or uh pop tart thing that was just so good.
• 39:10
  SPEAKER_00: That's hard to quantify even.
• 39:12
  SPEAKER_00: I don't know what the calories probably not good, you know, it's probably high sugar, but it was so good, and I have no idea how I would put that in chronometer if I were tracking.
• 39:21
  SPEAKER_00: Um, but then it's like, you know, we're walking, we go to the park, you know, I'm kind of running around, hanging out with him, standing, walking.
• 39:30
  SPEAKER_00: You know, it's it's hard to quantify the energy output for a day like that.
• 39:35
  SPEAKER_00: I know it's different than a day that I'm home and working all day and just sitting here.
• 39:39
  SPEAKER_00: And so even trying to calculate your calories day to day can be hard.
• 39:43
  SPEAKER_00: It's more of just an estimation of what is your resting energy expenditure and you know, adding a little bit onto that for just daily life.
• 39:53
  SPEAKER_00: And then on top of that, trying to somehow quantify what you're burning in workouts.
• 39:58
  SPEAKER_00: It's probably a lot easier for running or something that's more continuous, but you just have to kind of do your best.
• 40:03
  SPEAKER_00: And you can use the measurements that are or the amounts that you're given off of you know some of these activity trackers, but it's just not probably gonna be 100% accurate.
• 40:12
  SPEAKER_00: So you just have to sort of, if you are going to be logging, just knowing that whatever number you're getting is probably in a ballpark of a range up or down 200 calories, roughly.
• 40:22
  SPEAKER_00: Uh so when you're logging, you just have to realize that sometimes it's gonna be higher or lower than that value.
• 40:30
  SPEAKER_00: And that's just the way it is, and that's why I like to bring in more of that intuitive eating.
• 40:34
  SPEAKER_00: And you know, if you still have 200 calories left, but you're totally stuffed, you you don't need to eat that, you know, to reach your calorie goal because your body's telling you you're full.
• 40:44
  SPEAKER_00: So maybe that day you just didn't need that much.
• 40:46
  SPEAKER_00: So it's just trying to kind of bring in both the intuitive and the the calculations and and bringing all of it together to really try you know make it work, just like running and training.
• 40:56
  SPEAKER_00: You know, if you always try to follow the workout with a T and you're not like adjusting it based off how you feel, then you're probably not gonna end up getting it right because you're not listening to your body.
• 41:06
  SPEAKER_00: So it's it's some sort of combination of both.
• 41:09
  SPEAKER_00: Um, but with higher oxide, I do think the protein amount might be a little bit higher than what I would recommend for an endurance athlete, even.
• 41:18
  SPEAKER_00: So if I be something like 1.8 to 2.2 even grams per kilogram, which would be probably around closer to one gram per pound for both protein per day.
• 41:29
  SPEAKER_00: So it's a little higher than maybe I would recommend for like an endurance athlete, just because there's that piece of running and you're doing the strength, and you're trying to maintain muscle or gain muscle in some cases, like I I am.
• 41:42
  SPEAKER_00: And so you're gonna need because I'm still running, and there's still that catabolic piece of running's kind of a break breaking down sport, you know.
• 41:50
  SPEAKER_00: It's what you're not building anything with running, you're you're breaking stuff down, and then you're just hoping you can rebuild it or or maintain.
• 41:58
  SPEAKER_00: So it's trying to take both the strength component and the the running and still trying to gain any sort of strength is hard.
• 42:06
  SPEAKER_00: And so you really need to reduce the breakdown of muscle.
• 42:10
  SPEAKER_00: So you usually when I've got the calories calculated, I think of protein first.
• 42:15
  SPEAKER_00: I don't do percentages, I don't say you have to have 20% of your calories from protein and 40 or 50% of carb because it's gonna change day to day and that percentage is gonna change day to day based off your needs.
• 42:27
  SPEAKER_00: And the the protein stays relatively the same.
• 42:31
  SPEAKER_00: I mean, it might be a little bit lower on a non-workout day versus a workout day, but it's not gonna fluctuate that much fat, not too much.
• 42:39
  SPEAKER_00: Sometimes I do you know, calculate fat-based stuff like 30 to 35 percent of total energy, but I don't again, it's kind of not gonna make a big change day to day.
• 42:48
  SPEAKER_00: It's probably gonna be a range of 10 grams up or 10 grams down, depending on your day.
• 42:55
  SPEAKER_00: The most fluctuating nutrient will be carbohydrates, because again, that's what we need in order to be able to do work.
• 43:03
  SPEAKER_00: Carbohydrates fuel exercise.
• 43:06
  SPEAKER_00: If somebody's not working out or they're not active, they're they're probably not like an essential nutrient in that way, like protein or fat, but they are essential for athletes to be able to fuel a workout and be able to do the work you need to do and feel good.
• 43:23
  SPEAKER_00: There's no um way around that.
• 43:26
  SPEAKER_00: So the rest of the calories will be able to will be from carbohydrate, and so that's how you're breaking it down.
• 43:32
  SPEAKER_00: And some days it may be, I don't know, 150, 200 grams on an on an easier day or a rest day.
• 43:38
  SPEAKER_00: And then there may be days if you're doing like a big high ROX workout in a run or a long run that it's 300 or 400 grams.
• 43:46
  SPEAKER_00: I mean, I'm just putting that as an example.
• 43:49
  SPEAKER_00: So those that will change a lot.
• 43:51
  SPEAKER_00: Whereas protein and fat will only change up a little bit either way, maybe 10 max 20 grams on either direction.
• 44:00
  SPEAKER_00: Of that sort of protein or fat goal.
• 44:02
  SPEAKER_00: So it's it's really the carbohydrates that change.
• 44:04
  SPEAKER_00: And I want you to think about carbohydrates in that way, like setting the others and then kind of realizing how am I going to structure my carbohydrate around the workouts to be able to meet my carbohydrate needs and have them be higher some days and lower.
• 44:19
  SPEAKER_00: Because if you sort of calculate this calorie goal based off of a workload, but your workload changes day to day and you're still eating a ton of carbs on a rest day that you maybe don't need, that's where I think people kind of run into trouble with maybe not losing the body fat that they want to lose or gaining weight.
• 44:39
  SPEAKER_00: Um so we do want to make sure that carbs are fluctuating because we do need carbs, but the unfortunate thing is that sometimes car too many carbs are actually not good.
• 44:50
  SPEAKER_00: You're just flooding your system with energy, it's not going to need to use.
• 44:54
  SPEAKER_00: So we need to be a little bit mindful of that, but we don't want to be fearful of carbs because they are extremely important.
• 45:03
  SPEAKER_00: So the way I think about carbs for workouts isn't too much different, honestly.
• 45:07
  SPEAKER_00: The the protein's probably the one that will be a little bit higher.
• 45:11
  SPEAKER_00: And and just like any athlete, you know, I would recommend spreading that protein out three, maybe four times a day.
• 45:18
  SPEAKER_00: It's really hard to eat like a hundred grams of protein all at once.
• 45:22
  SPEAKER_00: And I don't think like a one meal a day is a is a plan that works for athletes for anyone that wants to perform.
• 45:28
  SPEAKER_00: So if that's the way you're eating, and I mean, I would I would really encourage you to try a different way and see how you feel, like trying to eat more throughout the day.
• 45:40
  SPEAKER_00: Um, because I honestly do think that if you can supply that protein sort of in those doses throughout the day, you're going to be better off than having a huge dose all at once, no matter if you can still utilize that protein or not, um, which is a better way of sort of fueling your body throughout the day and not depriving yourself for 23 hours or some some sort of weird approach like that, and then just overdoing it.
• 46:04
  SPEAKER_00: Um, so making sure you're kind of spreading that out.
• 46:06
  SPEAKER_00: But when it comes to carbs, the carb amounts will be a little bit different.
• 46:10
  SPEAKER_00: So for the workout, you're thinking, okay, I want to have a good amount of carbs before, you know, maybe that's 0.5 to 1 grams per kilogram of carbohydrate before, and same kind of with after the workout, but it may depend a little bit on how hard the workout or how long it was.
• 46:27
  SPEAKER_00: If it was a really long, hard workout, you might be thinking like, you know, two grams of carbs or one to two grams of carbs per kilogram, or before the workout, if if if you have a lot of time before the workout, you know, you can maybe load up a little more carb in the hours beforehand, depending on the timing.
• 46:46
  SPEAKER_00: So this is where kind of working with someone might be helpful to kind of distinguish like what that might be for you.
• 46:51
  SPEAKER_00: But basically, you're trying to have the carbs, a lot of the carb goal for that day coming in around the workout before and after.
• 46:59
  SPEAKER_00: So if you have 300 grams of carb goal for the day, you might want to have 60 to 80 before and 62 or you know, 70 to 100 grams in that time frame after within a couple hours, two to three hours before, two hours after, and a good chunk of the carbs in are coming in that time frame.
• 47:21
  SPEAKER_00: If you have a really long workout or you're doing two, like a run and a high ROX workout, like I sometimes do, the there'll be more carbs in between the workout, you know, anywhere between 30 to 60 grams in between.
• 47:33
  SPEAKER_00: And if it's a long run, I'm doing I'm having carbs during the workout.
• 47:37
  SPEAKER_00: So like the carbs are coming in before, during, and after, like a good over half, two-thirds of my carbs sometimes are coming in in that time frame.
• 47:46
  SPEAKER_00: And then the rest of the day I'm spreading out the carbs, but it's going to be a lower amount.
• 47:52
  SPEAKER_00: So we don't want to have the situation where you underfuel carbs and you're doing your workout in the morning and you're doing like a minuscule amount for breakfast and just a little bit after and you're loading up too much protein in that time frame, and then you get to dinner and you're eating a whole pizza or something like that, where all your carbs are coming in in the evening, that's where you're gonna run into problems with overdoing it on the um, you know, the the carbs back back loading that essentially into the evening, which is not going to help your workout and it's just gonna cause you to gain weight and um just yeah, make you feel kind of crappy.
• 48:29
  SPEAKER_00: So try and when you time the carbs matters, protein is pretty spread throughout the day as much as you can, and then the fat sort of spread also, uh, you just don't want to have a load of fat right before your workout.
• 48:41
  SPEAKER_00: So that workout might be like a little bit of lower fat, lower fiber, lowish or in protein depending on the timing, and then the rest of the meals were kind of be where all that is coming in pretty equally, but the carbs are really gonna be spread, really focused around the workout.
• 48:57
  SPEAKER_00: So that's how I would spread it out.
• 48:59
  SPEAKER_00: I mean, just generally, um, of course, the carbs you have around the workout or before the workout might be a little more easy to digest, but the rest of the day, your carbohydrates should be coming from high fiber, complex carbs, things like whole grains, potatoes, you know, maybe um fruit, uh beans, legumes, things like that to make sure you're getting a lot of nutrients and fiber.
• 49:26
  SPEAKER_00: You shouldn't be the carbohydrates maybe around the workout before or maybe immediately after and during can be more simple and easy to digest.
• 49:35
  SPEAKER_00: But the rest of the day, it needs to be, we need to really be trying to get that fiber intake of I guess roughly th 25 grams per day for women and 35 grams for men.
• 49:45
  SPEAKER_00: And that's just really important for gut health and regularity.
• 49:48
  SPEAKER_00: So we want to make sure that the quality carbohydrates are in there, that we're not just prioritizing crappy, like processed carbohydrates all day long.
• 49:57
  SPEAKER_00: So the other thing I would mention there.
• 49:59
  SPEAKER_00: Um, but protein doesn't really matter.
• 50:01
  SPEAKER_00: Wherever you want to get your protein prime, I mean it matters, but it's, you know, as long as you're getting what you need, whether it's vegetarian, vegan, you know, uh meat, dairy, just trying to get that in is important.
• 50:13
  SPEAKER_00: And again, you know, maybe if you're not sure about all this, just working with somebody to help you kind of come up with a plan and maybe have some meal ideas.
• 50:21
  SPEAKER_00: I think a majority, a big part of what I do for a lot of the people I work with is just trying to come up with meal ideas and meal, you know, plans and what does this all look like?
• 50:31
  SPEAKER_00: How is this gonna be structured throughout the day?
• 50:33
  SPEAKER_00: So that's a huge piece of what I do for people.
• 50:36
  SPEAKER_00: So just kind of helping people figure out, okay, this is the information, this is how you apply it.
• 50:41
  SPEAKER_00: Um, but that's kind of the general day-to-day.
• 50:44
  SPEAKER_00: Obviously, hydration matters, so figuring out kind of your hydration goals, it's gonna also depend on where you live and how much you're sweating, and your sodium is gonna change a lot depending on how sweaty, salty of a sweater you are.
• 50:57
  SPEAKER_00: So trying to kind of work that out, maybe you know, weighing yourself before and after workouts, seeing how much you're losing, you know, trying to replace that hydration in per pound, maybe 16 to 24 ounces of fluid per pound that you lose, and then try not to lose, you know, more than maybe 2% during workouts of your body weight, then trying to kind of figure out how much kind of sodium you maybe need to do to replace it.
• 51:21
  SPEAKER_00: It can be hard.
• 51:22
  SPEAKER_00: I mean, you can do sweat sodium analysis because that really is going to be dependent on each person and their own salt sweat rate.
• 51:30
  SPEAKER_00: Um, but that you know, those are important things to keep in mind too, and just generally hydrating like I should be.
• 51:38
  SPEAKER_00: But all these components are important.
• 51:40
  SPEAKER_00: I do want to talk about, I guess before and during the actual event, but I do think doing some form of carb loading might be helpful.
• 51:48
  SPEAKER_00: I know the race isn't I mean, it depends on how long you're gonna be doing it.
• 51:51
  SPEAKER_00: If if it is 90 minutes to two hours or or more that you're gonna be out there, I think it does become a little more important maybe to have a carb load.
• 51:59
  SPEAKER_00: But for anybody, I do think the day or two before, you don't maybe have to do the full eight to twelve grams per kilogram.
• 52:07
  SPEAKER_00: That would be recommended for like a marathon or like an Iron Man.
• 52:10
  SPEAKER_00: But I think kind of maybe six grams per kilogram or something like that, a little bit more like reasonable in terms of the amounts.
• 52:19
  SPEAKER_00: The two days before, and maybe again, maybe tapering a little bit, but trying to have a little bit of a carb load going in would probably be a really good idea just to like top off your fuel stores and be ready for the race.
• 52:31
  SPEAKER_00: So I do think that carb loading a day or two, maybe two days, kind of maybe ramping it up a little bit Thursday if your race is on Saturday, and then doing sort of a higher carb amount Friday and then having the race Saturday.
• 52:46
  SPEAKER_00: And then I think this is where it's interesting because I think the races are kind of all throughout the day.
• 52:53
  SPEAKER_00: So your timing of how you fuel is going to be kind of interesting depending on when you start the race.
• 52:59
  SPEAKER_00: Uh, it won't be that much different than like an endurance race, although most endurance races start first thing in the morning.
• 53:05
  SPEAKER_00: So you might be thinking about fueling, um, like if you have a morning race, you know, having whatever you're going to have, whether it's like a bagel with peanut butter and or a big thing of oatmeal or banana or or whatever you're gonna have that's got the carb, just making sure you're doing that during your training so you kind of know what that's gonna feel like and figuring out the timing of it.
• 53:26
  SPEAKER_00: But if it's later in the day, you might have to have like a really big breakfast and then also kind of like a lunch or something, you know, a couple hours before and be kind of thinking about how you're fueling throughout and making sure that you're not doing uh anything throughout the day that's too high in fiber, too high in fat.
• 53:45
  SPEAKER_00: You're kind of thinking about protein, but maybe not doing a really, really anything really extremely high in protein, just having a little bit of protein throughout that just to kind of keep yourself fueled and keep hunger at bay and and making sure that you're sort of eating enough, but really still prioritizing carb and sort of timing it out towards the race.
• 54:06
  SPEAKER_00: So you eat, you know, if it's like let's say 2 p.m., you would eat a big high carb breakfast with a little bit of protein.
• 54:13
  SPEAKER_00: So maybe, you know, for you for someone that might be an example of like 75 grams of carb, 20 to 30 grams of protein, a little bit of fat, not much, and then having another meal at like 11 that was like a a sandwich or something like um maybe a little turkey, just like something with a little bit of protein, but bread, maybe some uh pretzels with that, or something kind of with it that would be kind of again higher carb, and then maybe like an hour before having another snack or within the 30 minutes before having a gel or something like more immediate within the 15 to 30 minutes before to kind of top off that fuel that do the race, and then you're in the race.
• 54:57
  SPEAKER_00: Then after the race, I guess it doesn't matter as much because you're probably not doing another one right away, but you know, trying to refuel, but kind of thinking about how you're feeling before.
• 55:07
  SPEAKER_00: And this is where I think it's interesting.
• 55:10
  SPEAKER_00: This race is very high intensity for most people.
• 55:13
  SPEAKER_00: It's not, it's it's even maybe like more high intensity in some aspects than say a half marathon, which is a very steady amount of running, at maybe slightly lower than that higher lactate threshold pace because you're running for for most people longer than 60 minutes.
• 55:28
  SPEAKER_00: This one is a lot of kind of intensity bursts with some maybe lower intensity, but your heart rate's just kind of high-ish the whole time.
• 55:37
  SPEAKER_00: And so I do think that taking a gel or two during the race is probably a really good strategy to make sure you're got the energy you need and that you're not kind of like burning through so much glycogen because you're going to be this race is very glycolytic.
• 55:55
  SPEAKER_00: It's not a fat-burning event.
• 55:57
  SPEAKER_00: You're not gonna be in sort of any sort of fat-burning zone.
• 56:00
  SPEAKER_00: It's going to be very carb heavy, like your body's gonna be burning through a lot of carbohydrate.
• 56:05
  SPEAKER_00: So trying to have a couple gels.
• 56:08
  SPEAKER_00: Um, for me, I'm thinking about it like I don't know, maybe I was thinking like an hour 15 or something.
• 56:14
  SPEAKER_00: Maybe it's gonna be more than that.
• 56:16
  SPEAKER_00: I have really no idea.
• 56:17
  SPEAKER_00: But I'm gonna I'm thinking kind of maybe 25, 30 minutes in, I'll have one, and then at an hour in, roughly, I'll have another gel.
• 56:24
  SPEAKER_00: Still trying to figure out when that's gonna be.
• 56:26
  SPEAKER_00: Is it gonna be during the run?
• 56:27
  SPEAKER_00: I know there's some rules around gel packets and making sure you don't throw the gel packet, you have to make sure you put them in the trash or there's designated areas.
• 56:37
  SPEAKER_00: So I'm not sure at this point.
• 56:38
  SPEAKER_00: I still need to do a little bit of research myself on exactly when I'm gonna be taking those gels.
• 56:43
  SPEAKER_00: And it's hard because I don't even know how the race is gonna go in terms of where I'm gonna be at in any certain circumstance at those times.
• 56:51
  SPEAKER_00: So I need to kind of be flexible with when I take them in.
• 56:54
  SPEAKER_00: But I know I want to take in at least two, maybe close to 50 or 60 grams for the entire race, even though it's going to be less than probably 90 minutes for me.
• 57:05
  SPEAKER_00: So I do encourage people who are doing these races to consider taking in some type of fuel.
• 57:11
  SPEAKER_00: And if there's water being provided or some sort of fluids provided throughout, to take in some fluid.
• 57:18
  SPEAKER_00: You probably don't need to be hydrating, you know, meeting exactly your needs for fluids the entire time, but you probably would benefit from taking in some fluid if you're able to during the race.
• 57:32
  SPEAKER_00: Um but again, because the duration isn't necessarily the same as a marathon or a half marathon, depending on your time goal.
• 57:41
  SPEAKER_00: It probably doesn't need to be um like you're trying to hydrate, hydrate, hydrate like you would in a marathon where you know those last, you know, that last six miles is gonna you're gonna need to go into that, maybe not being extremely depleted because you'll slow down substantially.
• 58:00
  SPEAKER_00: You'll probably be able to make it through the race, even a high rocks without fueling.
• 58:04
  SPEAKER_00: But I'm just thinking like optimally, I want to be well fueled.
• 58:08
  SPEAKER_00: So that's kind of where I'm at thinking about the race itself, just kind of an overview of what I think about for nutrition and kind of fueling.
• 58:15
  SPEAKER_00: Um, again, it's hard to talk about this, I think, in terms of very generally, because it is going to be dependent.
• 58:23
  SPEAKER_00: There may be some people going into this that are trying to lean out.
• 58:27
  SPEAKER_00: I just don't really recommend doing that during a training block.
• 58:30
  SPEAKER_00: Like if you only have 12 weeks or something until your high rox race, it's probably not the best time to be trying to lose weight losing weight.
• 58:37
  SPEAKER_00: And I've mentioned this so many times before, you don't want to be losing weight while you're training hard.
• 58:43
  SPEAKER_00: You're just gonna deplete yourself and your performance is gonna suffer.
• 58:47
  SPEAKER_00: So if you can try to do that goal of like bulking up or leaning out, sort of outside of your like training window that you're sort of training for a race, like on the off season or in between, that's probably the best time to do that because you know you're going to be in a deficit.
• 59:05
  SPEAKER_00: But I generally recommend if you do have to focus on weight loss, don't compromise on protein and try to kind of keep your fat on the lower end, but all so that you can get the carbs.
• 59:16
  SPEAKER_00: The carbs around the workout are going to be important.
• 59:19
  SPEAKER_00: Then the rest of the day, you can kind of minimize the carb.
• 59:22
  SPEAKER_00: Um, so don't skimp on your fueling for the workout because then you're gonna suffer.
• 59:26
  SPEAKER_00: And you really maybe only want to have a deficit of like 300 calories a day, and that may only end up being half a pound a week.
• 59:34
  SPEAKER_00: But I really honestly think, especially if you're doing this during a training block, you probably shouldn't be losing more than a half a pound a week anyway, because it is gonna start to compromise your performance.
• 59:45
  SPEAKER_00: And anything more than a pound a week of weight loss, no matter who you are, will probably compromise performance.
• 59:51
  SPEAKER_00: So just really being strategic about how you do that and then maybe thinking about those gain, weight, gain, bulking, cutting, you know, types of goals outside of your time that you're training for a race.
• 1:00:04
  SPEAKER_00: Because you are it's just very hard to do that.
• 1:00:08
  SPEAKER_00: Um, you know, you have to be very strategic sort of about how you're doing that so that you're not too much in a deficit and not compromising performance.
• 1:00:17
  SPEAKER_00: So that's one thing I'll mention for those types of individuals.
• 1:00:21
  SPEAKER_00: Um but yeah, that's all I've got for you.
• 1:00:23
  SPEAKER_00: I know I've at this point been close to an hour, I think.
• 1:00:27
  SPEAKER_00: So I wanna go ahead and say hopefully that was helpful to talk about the nutrition, talk about the training.
• 1:00:32
  SPEAKER_00: Let me know what you think.
• 1:00:34
  SPEAKER_00: If you have any questions about nutrition or your training, or you've done high rocks and you have any thoughts, uh, I'd love to hear it.
• 1:00:42
  SPEAKER_00: And yeah, thanks a lot.
• 1:00:43
  SPEAKER_00: I hope it's helpful.
• 1:00:45
  SPEAKER_00: I guess I'll see you all in a in a couple weeks for my next uh episode.
• 1:00:48
  SPEAKER_00: Yeah, thanks a lot.
• 1:00:50
  SPEAKER_00: Bye.