How to prepare for Hyrox: the day before and the day of
How to prepare for Hyrox: the day before and the day of
Hyrox is a demanding competition that combines running and functional exercises. To perform at your best, it's essential to be well prepared, both mentally and physically. Here's a detailed guide on the key steps to take the day before and on the day of the event, with a focus on nutrition, recovery, and competition management.
1. The day before: optimize your preparation
Rest and recovery
- Lighten up your physical exertion : The day before Hyrox, avoid intense workouts. A light stretching or yoga session can help keep your body active without depleting your resources.
- Get enough sleep : A good night's sleep is crucial to maximizing your performance. Aim for at least 7 to 8 hours of sleep to allow for optimal recovery.
Nutrition the day before
- Focus on carbohydrates : The day before a hydration session, your goal is to replenish your glycogen stores for the energy you need. Eat foods rich in complex carbohydrates such as:
- Rice
- Sweet potatoes
- Pasta
- Stay hydrated : Make sure you drink enough water throughout the day to stay well hydrated. Add an electrolyte-rich drink if you've been sweating a lot in the past few days.
- Avoid heavy foods : Reduce fat and fiber to avoid digestive issues. Also limit alcohol and caffeine.
Organization
- Prepare your things :
- Complete outfit (shorts, t-shirt, suitable shoes) Find a complete Hyrox outfit on our website bazathletics.com.
- Belt or armband for carrying water or gels
- Gloves if you prefer to wear them for the stations
- Review the rules and the course : Familiarize yourself with the different stations and transitions to avoid surprises on race day.
2. D-Day: Ensure optimal performance
The morning
- Balanced breakfast : Eat a carbohydrate-rich, easily digestible meal 3 to 4 hours before your meal.
- Here are some ideas :
- Oatmeal with banana and a spoonful of honey
- Wholemeal bread with a little almond butter and a slice of fruit
- A smoothie made with fruit, oats, and plant-based or whey protein
- Hydrate : Drink a large glass of water when you wake up and continue to hydrate lightly until the start of the competition.
Before departure
- Pre-race snack : 30 minutes before you start, have a small snack like an energy bar or carbohydrate gel for an immediate energy boost.
- Warm-up : Warm up your muscles by combining:
- A light run of 5 to 10 minutes
- Mobility exercises for the joints (knees, hips, shoulders)
- A few light repetitions of the movements you will do during the competition (burpees, rowing, etc.)
3. During the competition
Nutritional strategy
- Regular hydration : Drink a small amount of water or electrolyte drink at each station, if possible.
- Energy Gels : If the competition lasts more than an hour, have an energy gel or bar midway through to maintain your energy levels.
Effort management
- Maintain a steady pace : Don't set off too fast. Managing your energy is crucial so you don't burn out before the most challenging stations.
- Be strategic at your stations : Exercises like burpees, lunges, or rowing can be particularly challenging. Breathe deeply, maintain good posture, and take breaks as needed.
4. After Hyrox: Recovery
- Active recovery : Walk for 5 to 10 minutes to reduce muscle tension and promote the release of lactic acid.
- Hydrate : Drink plenty of water and add electrolytes to replenish your stores.
- Post-competition meal : Choose a meal rich in protein and carbohydrates to promote muscle recovery, such as:
- A bowl of rice with chicken and vegetables
- A vegetable omelet with a slice of wholemeal bread
- A protein smoothie with fruits and seeds.
Conclusion
Preparing for Hyrox requires careful planning, a focus on nutrition, and smart effort management. By following these tips, you'll be ready to perform at your best while maximizing your enjoyment of the event. Remember, the goal is to stay focused and fully enjoy your race.
