3) Provide well-balanced meals.
Prepare well rounded healthy meals with good proteins, fiber and carbohydrates. Typically, breakfast, lunch, and dinner should contain servings of protein and complex carbs. For athletes it is also suggested that 2-3 healthy snacks (fruit, vegetables, nuts, berries, yogurt) be eaten in between the main meals. This keeps energy levels constant and provides the calories needed to fuel the body and provide growth and recovery.
Preparation for your next obstacle course race (OCR) can be fun, but in our attempt to get ready we can sometimes over do it. Over training is a common problem among fitness athletes. We always think “more is better” and “no pain no gain”. This commonly leads to over training. The signs can be very subtle and easily over looked or misdiagnosed. It is very important that athletes be aware of over training, what leads to it and how to handle it. Otherwise you can leave your best race in the gym.
Symptoms and Warning Signs
- Frequent colds, headaches, and the swelling of lymph nodes in neck and groin. And other illness that result due to a lowered immune system.
- Frequent injuries, soreness, stiffness in muscles, joints and tendons that may last unusually longer than normal.
- Other signs include cloudy, dark or concentrated urine and pale, pasty skin, blemishes, or rashes.
- General feeling of flatness or low energy for extended periods of time.
- Rest for a couple of days, until your body tells you it’s time to start again.
- Reduce training.
- Increase recovery times.
- Pay attention to nutrition and hydration.
- Have scheduled active rest periods. I suggest every four to six weeks where you change to lighter activities i.e. swimming, biking, or games for a few days.
Tips to avoid over-training
- Set realistic goals.
- Vary your training.
- Take breaks.
- Gets lots of rest and relaxation. And don’t work a muscle until it’s fully recovered.
- Eat a complete diet.
- Don’t become obsessed with training.
- Don’t neglect warming-up and cooling-down
At The Challenge Grounds in Concord we can help you monitor your body and time your workouts for their optimum effect, RACE DAY!
New Fitness Training Programs
|Introducing The Challenge Grounds, performance training for the fitness athlete and tactical professional.
The Challenge Grounds Are For
The Entry Level Fitness Athlete – Interested in learning the fundamentals of athletic based training, lifestyle and competition. Great for those participating in obstacle and adventure course races. (Spartan, Tough Mudder).
The Seasoned Fitness Athlete- Striving to improve his/her performance in the competitive arena.
The Firefighter/ Police/Military Professional- Where fitness requirements must be met for entry into their career choice and who want responsible, applicable training assistance and guidance in that preparation.
Our classes are small, the training concise and applicable. We can effectively customize your training. Our only purpose is to make you the best you can be.
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