Preparing for the Weekend Warrior Competition

weekend warrior

Your gym mates or friends ask you to join them in a Mud Run, Bike Race or Dragon Boat Competition. How do you prepare? Sure you work out regularly, however, are there things you can do to be sure you do your best and not get injured? Yes, there is! Even if there is no race or run in sight, start to prepare your body now.

the Beast LogoCurrently, Evolution Fitness is offering the BEAST Program. BEAST stands for Balance, Explosiveness, Agility, Speed and Talent. This program is designed to improve all these things and will give you an edge in your next weekend warrior competition. A good program needs to be measurable; therefore a baseline test will be done before any training begins. After the baseline test, a BEAST specific exercise program will be posted and by performing these exercises about 1 to 2 days a week in place of your regular class or personal program you bring out your inner BEAST. On the last Saturday of every month we will re-test and see your progress. There is a score card to keep track of your progress. A program like this is a great way to prepare you for competition.

Next and most important is good nutrition. Prepare your body by filling it with healthy fruits and vegetables at every meal. Build strong muscles by eating plenty of lean protein. If you aren’t already, avoid white flour and refined sugar. About 3 to 4 days before your race start Carbohydrate loading. Carb-loading is done to increase the amount of glycogen stored in your liver and muscles. Simply, reduce the amount of fat and protein calories you are eating and replace them with foods that are high in carbohydrates. You may put on a couple pounds, however, that will be gone after you complete your race. The extra energy and endurance that is provided by carb loading is worth the risk of a few pounds. Some good food choices for the carbohydrates are steel cut oatmeal, bananas, and sweet potatoes. Finally, Hydrate, Hydrate, Hydrate and avoid drinking alcohol about 3 to 4 days before your race.

About a week before the competition, adjust your training routine to help you feel more energized and rested for the race. Do your last hard work out about 5 to 7 days before the race. Then do a lighter work outs each day leading up to the competition. This is called tapering. It may be hard to resist going all out during your light days but just remember you will go all out on race day. Focus on less sets and reps, and lower weights when weight training and reduce the amount of time you train during the light days. You can use the extra time during tapering to prepare mentally for the competition. If you can, get a map of the course. Imagine yourself running, climbing, paddling, biking or swimming the course with ease and confidence. Professional athletes do this all the time to prepare for major competitions. Competition is just as mental as it is physical. Weekend warrior competitions can be a great way to test your limits and build confidence. No matter how you do, you’ve won the race just by putting yourself out there! So, sign up! Say yes! Get ready and be a BEAST!!!

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