- Start winding down the intensity of your workouts 2-3 days prior to the event. I know you still want to go hard on Monday, but keep the weight lighter, slow down on the metcons, and maybe lower the reps to adjust for time.
- Thursday and Friday – movement and mobility. Keep the blood flowing to your muscles with some leisurely walks, bike rides or rowing. Get mobile – roll out those areas that are prone to soreness to prevent the fascia from ‘sticking’ so you have smooth movement. Use some bands or PVC to get range of motion in your major joints.
- Eat adequate carbohydrates for the 2 days prior to your event to keep your glycogen stores full, and drink at least 3 extra glasses of water the day before your event.
- The day of the event: this is not a day to try eating something new. Stick to tried and true meals and snacks.
- If your multi-events are 2-3 hours apart, stick to small meals / snacks. If you feel queasy, opt for ‘liquid’ meals. Eat the small meal shortly after a workout. If eating within an hour of your next workout, opt for just a small snack, ie: half banana, half protein shake
- Avoid high fat meals and snacks – like cheese and peanut butter. This will slow you down. But a small amount of low-fat protein can settle your stomach and keep you full longer – like cottage cheese and eggs.
- Go easy on high sugar, high glycemic index foods (candy) to avoid a sugar crash.
- Have low-to-mid glycemic foods during the day – yogurt, apples, less-ripe bananas, power bars.
- Have plenty of water throughout the day and at least 1 cup of water before your workouts. For multi-events lasting longer than 1-hour, extra electrolytes may be needed.
I hope this helps for anyone doing the upcoming events or any events in the future. If you have questions, send us a message or book your FREE No Sweat Intro! Click button below.