Here we are into the new year. This is the time of year when some folks continue to pledge there allegiance to training like they have day in/day all year round. For others this a time to embark on a new journey in life, a fitness journey. Whether this is routine or new to you the fact of the matter is no how many hours a day you spend training in a gym, on a road, or up and down a mountain; the battle continues when an athlete gets home and it is time to eat. Life is all about choices right? That moment you enter your kitchen before or after a killer workout you have tough choices. Are you going to reach for that frozen dinner, how about that box of macaroni and cheese, or better yet how about those bread crumbs to make some chicken parmesan? Look to be eating lean meats, vegetables, foods with a source of protein. Some of our favorites here at WW: chicken, fish, ground turkey meat, quinoa, broccoli, kale, avocado, eggs, turkey bacon. Depending on your situation and if you are limiting yourself to x amount of calories per meal, you may want to invest in a scale to weigh your meals. Let us be clear it is one thing to indulge in a cheat meal a few times a week but, to consistently be eating fatty, greasy, high sodium, high calorie foods denotes the meaning of why you are training to begin with. Oh if you are giving thought about becoming gluten free, vegan, paleo, or doing the whole 30 we strongly reccomend speaking with a nutritionist prior to doing so. Each person is unique in there own way and what works for me may not work for you.
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So the time is nearing closely, the weekend is almost upon us. You have been training months/weeks/hours leading up to your event Maybe you are a triathlete, CrossFitter, a marathon runner, or Obstacle course racer; and your curious when is a good time to scale back your training? Chances are you have spoken to your trainer, coach, or workout partner. So what is the rule of thumb?
Here at WeekendWarrior we recommend keeping your training level at 110% through Tuesday, scale back to a 70-75% mx effort Wednesday and Thursday. On the last day of the work week Friday, utilize this day for a maximum recovery day. This may include yoga, walking, a light hike, mobility, stretching and foam rolling are all a necessity.
Now depending upon your level of fitness you may want scale back or even increase activity. Remember your competing against yourself not the other athletes go out there play hard, be smart, and kick some butt you WeekendWarrior's.
A conversation piece that comes up often, more often than you would expect. In fact speaking to some athletes that have been training for years now still to this day confuse the two. To my our surprise non the less, we would anticipate folks who have recently just made the jump into the health and fitness arena not the difference but the more and we've notice that is not the case. So to clear up any confusion starting today and moving forward let's understand the true meaning behind aerobic and anaerobic workouts.
What is a(n) aerobic workout? This is a variation of sustained exercises such as: jogging, rowing, biking, swimming, weightlifting, that stimulate the heart and lungs increasing the body's overall use of oxygen flow. For example you row 5000m row all long while keeping a steady pace at 1:42, or your going for your daily run on your favorite trail to build up for an upcoming 50K staying at a steady pace the whole run. Each workout stated above unique in it's own way that athlete may be getting a solid training session, breathing heavily, blood flowing, however this would be labeled an a aerobic session.
What is a(n) anaerobic workout? This is described as a high intensity training session; powered primarily by metabolic pathways, and do not use oxygen. These pathways actually produce a lactic acid which result in a metabolic acidosis. If we lost you than be sure to pay close attention. Now let's the athlete above that was doing that 5000m row decided they still wanted to row but at a higher intensity to break that lactic acid threshold we mentioned. They could perform the following workouts: While using a timer-row 250m the time it takes you to row 250m rest, repeat 6x. Row 30 seconds rest 30 seconds repeat 8x. Another burner would be to row 20 secs rest 10 sec repeat 10x. Now the athletes performing these workouts will want to perform at a max effort for each round almost to the point of failure. Take the trail run we mentioned above, the athlete may or may not want to switch up his or her routine and do hill sprints one day. Sound premise as the row find a hill and go max effort 30 secs on 30 secs rest repeat 8x. Or 20 secs on 10 sec rest repeat 10x go at max effort.
Now that we have gone over the basic terminology for aerobic and anaerobic workouts we are hopeful that you will take our advice. By combining anaerobic training into your weekly routine you can be sure to see improvement with your endurance, staminia, and overall performance. The only thing left to do now is go crush a workout, until next time.
Over the past 12 months if you have run any major OCR event or are in tuned with social media (primarily facebook), the great debate remains. What makes an OCR athlete Elite? Are there any perquisites today that would in fact classify those athletes to be listed as such a status? Does running in the Elite portion of an OCR event mean that person running is a better athlete than an individual running in the open heats?
If you keep your ear to the ground and talk amongst the folks you are racing with chances are they will be more than happy to give his/her opinion on the matter. Now, in OCR certain companies do have their athletes listed as "Pro". Maybe, some of these names may resonate with those of you wondering am I in the same league as the names listed here: Ryan Atkins, Hobie Call, Isaiah Vidal, Hunter McIntyre, Amelia Boone, Rose Wetzel, and KK Stewart-Paul just to mention a few. These men/woman time and time again have stood tall on the podium.
There is a lot of buzz going around that the sport of OCR is taking shape to become an Olympic sport, stay tuned as I'm sure this time to come to lifeThis point brining us to the question, what makes an OCR athlete "Elite"? Well today any man/woman looking to race in the elite heat, all they need to do is pay an additional fee and they are entered into the race. Today that is what separates the athletes competing in the Elite heat to the Open heats.
To the athletes reading this article think to yourself when I race in the Elite heat, do I finish in the top 50, top 75, or top 100? Am I able to get over a 10 foot wall without assistance? Do you have enough grip strength to climb a rope when you are lethargic or get across a wall? Is your 5K 22 minutes or faster? Can you row a 5000 meter row in 22 minutes or under? Are you able to complete 80 burpees in 5 minutes?
Even though what I mentioned is not required today. If our beloved sport of OCR does become an Olympic sport or headed in that direction sooner than later. You can very well count on metrics to determine whether or not you can compete in the Elite races.
What is Weekend Warrior? A person who participates in physical and strenuous activities on the weekends or part-time. The folks that train Monday-Friday and that get down to business on the weekends! Whether you partake in CrossFit competitions, Iron Man, Spartan Race, BattleFrog, Tough Mudder, Ultra Marathons, and the list goes on.
We wanted to create an atmosphere that was not solely dedicated to just one sport . Aren't you tired of searching this site, to go that site, to just get to next one? Let us be your funnel to get you where you need to be Think of our site is your hub, a centralized location to help you find all your training gear. The same gear we use to train is what we have incorporated into Weekend Warrior website. Whether you are an athlete who trains for OCR, Ultra Running, Marathons, CrossFit, Olympic Weightlifting, Ironman, and so much more.
Maybe you are looking for lifters for Olympic Weightlifting, the perfect shoe to run your next OCR, or maybe you are wondering which energy chomps to take with you to your next Spartan Beast, Let Weekend Warrior be your guide. Feel free to comment with products you'd like to see online, or even blog topics. If it makes sense and we get enough requests, than we'll be more than happy to oblige.