Training Programs

Attached are your training and nutritional protocols for next week.  Please review each day closely and let me know if you have any questions or need anything clarified.  As always, if you can’t gain access to the track during the week simply discard the protocols.  They are only provided in the case that you can ride.  The riding protocols are incorporated into your week based on your overall load and intensity levels.  With this being said, please don’t surpass the indicated intensity levels or durations.    

Proper Hydration Levels

As we have discussed, your hydration goal on a daily basis (spread out over 8-10 hours) is a half an ounce of cold filtered water per pound of body weight (for example: 100 pounds x .5 ounces = 50 ounces per day).  This does not include the sweat that is lost during exercise, you will determining this rate of loss with your Sweat Rate Calculator (see attached).  Ideally you want to be losing right up to 2% within each workout.  More than this and you have become slightly dehydrated and if you lose less than this you are slightly over hydrated.  Please pay close attention to this percentage to eliminate any chance of hydration error and associated performance effects.

As you go from day to day with your training and stretching, please pay close attention to your food and supplementation intake – consistency is the key!  Your hydration should leave your urine (fun subject I know!) clear; the only exception to this would be if you are taking a multi-vitamin that has B vitamins in the formula.  B vitamins will taint your urine slightly yellow until it has been flushed out of your system.  Your consistency of clean eating with real, fresh (if possible, organic) food and supplementation with high quality supplements will provide your body the greatest potential for improvement.  Though you are striving to eat clean every day, there may be days where you need more of one particular micro-nutrient – hence the benefits associated with supplementation.  Please keep in mind, supplements DO NOT replace real food, but rather ensure that you are getting enough of the “good stuff” on a daily basis to build a strong immunity, muscular, skeletal and cardiovascular from the inside out!

Understanding your sweat rate and how to properly offset this lose, another tool to Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Successful people recognize crisis as a time for change – from lesser to greater, smaller to bigger.”