Training Programs

Attached are your active recovery training and daily nutritional protocols for next week. Please ensure you have enough time to complete the warm ups and cool downs as outlined for each workout for maximum productivity. 

Proper Hydration and Nutrition

Frequently we discuss the importance of proper hydration and nutrition as it relates to building and repairing muscle tissue, burning unwanted body fat and consuming enough water, sugar and electrolytes to perform optimally every day when you head out the door.  With this in mind, I want you to begin keeping a very detailed analysis of your sweat rate.  Nutrition as it relates to energy is an interesting subject; we look at the quality and quantity of your food intake and evaluate if you have enough energy to finish your workouts feeling strong throughout the duration of the workout.  If you begin to fatigue, we know that we need to adjust the quantity (we assume that the quality is there at this point).

Now let’s take a detailed look at your hydration as it relates to your performance.  Proper hydration is going to affect your body in two ways. One, it helps you regulate your core body temperature.  The cooler you are from the inside out, the better you will perform.  The second benefit to proper hydration is that your muscles (and brain) are receiving enough water, electrolytes and sugar to perform properly: good mental clarity and strong muscle contractions.  With this in mind, please use your Sweat Rate Calculator (found in Initial Resources) and document your average and max heart rate for each workout.  To improve your confidence on race day, we need to know what your sweat/replenishment rate is specific to your intensity with the factor of temperature and humidity.  Though it sounds tedious during the week, it is invaluable on race day – you will know exactly what your hydration strategy to implement to race up to your fullest potential.

Understanding your sweat rate as it related to your intensity and conditions is another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Successful people are simply those that focus on a strategy of success rather than the fear of failure.”