Rip’s Trainer Tips | CrossFit Resurgence

Rip’s Trainer Tips

The excitement sets in with only little over a week to go! This week you want to be mindful of your body and how it feels as well as be deliberate with your training, hydration, nutrition and sleep patterns. Can I do my regular CrossFit WODs?!?!?! The answer is Yes and No. I would suggest no WODing past Thursday, take Friday as a rest day, and a light workout Saturday to get the blood flowing to avoid “dead legs”.

Setting yourself up for a FANTASTIC race, you are going to want to control those external variables like stress, pre-race jitters, and daily routines. First and foremost, keep hydrated! Tissues that are not properly hydrated will not perform maximally. Typically males are going to want to take in 3L and women 2L of water per day. The next thing to consider is SLEEP! Yeah what’s that you ask?!?!?! I know it’s tough juggling family, work and everything else that goes into your day but if you can increase your sleep time by 1 hour/ day this week, you will be chomping at the bit to get out of that gate. Lastly, don’t forget your nutrition. Plan your meals avoiding foods high in fiber 48 hrs before your race. The worst feeling is needing to go to the bathroom and waiting in line for those awesome port-o-potties:) Plus, longer distances can have an adverse affect on your GI track and no one wants to run with cramps.

5k: WU: 10′ with 2-3 20″ sprints. MS: 1.5 miles @ max sustainable pace. CD: 10′ EZ walk/jog, contract-relax stretches for the quads, ITB, Glutes, Hamstrings, and Calves.

Short Course: WU: 10′ with 4-6 20″ sprints. MS: 4 miles @ 5k pace. CD: 10′ EZ, contract-relax stretches for the quads, ITB, Glutes, Hamstrings, and Calves.

Long Course: WU: 10′ with 4-6 20″ sprints. MS: 7 miles @ 10k pace. CD: 10″ EZ, contrac-relax stretches for the quads, ITB, Glutes, Hamstrings, and Calves.

Happy Halloween and Happy Running this Weekend!

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