Fuelling the HYROX Race Day!

"What is HYROX?" I hear you ask.. Well HYROX is a fitness race testing aerobic/anaerobic fitness and strength by interspersing running with functional movement stations.

The full race format is as follows:

1km run

1000m SkiErg

1km run

50m sled push

1km run

50m sled pull

1km run

80m burpee broad jumps

1km run

1000m row

1km run

200m farmers carry

1km run

100m sandbag lunges

1km run

75 or 100 wall balls

That is a lot isn't it? The HYROX race requires all three energy systems as participants move from steady state running to explosive & anaerobic functional movements. Carbohydrates are king when it comes to endurance and intermittent exercise and a nutritional strategy should be in place if you want to perform at your best.

Race day -1

The day before your race is an opportunity to load your muscles with glycogen through carbohydrate. Prioritise carbohydrate in meals using 5-7g/kg/BM per day as a guide for intake and adequate protein (1.6-2.0 g/kg/BM). Breakfast options include oats, cereals or toast for example, pasta salads, wraps, bagels and sandwiches for lunch time. Your evening meal is your opportunity to utilise courses! Starter, main and dessert to fully load the muscles with glycogen. However, make sure the meals are easily digestible, you do not want to wake up with GI distress on race day! Breadsticks, pasta and yoghurt and fruit are good options!

Pre Race

Your start time will determine how much window of opportunity you have to fuel. 3-4 hours prior to your start time is the ideal time window for your last large meal. Aim for 1g/kg/BM of carbohydrate. Note that race day is not a time to experiment, consume foods you know you enjoy and do not cause any GI distress. Options include oats, cereals, pasta salads, stir frys and utilising fruit juices and smoothies to bolster carbohydrate intake.

Around an thirty minutes to an hour before you race, top up your stores with some easily digestible and fast acting carbohydrates (30-60g). Options include banana, handful of jelly sweets, cereal bars, rice cakes, sports drinks or energy gels.

During

The typical HYROX race will last over 60 minutes. When the body performs work for this amount of time, the glycogen stores deplete up to 50%! Following the 60 minute mark take on some light easily digestible carbohydrates. Again these could be a handful of jelly sweets, a banana, cereal bar, energy gel etc containing 30-60g of medium to high GI carbohydrates.

Post Race

Start your recovery process as soon as possible. You are aiming to replenish your glycogen stores, repair the muscle fibres and rehydrate. Immediately after the race you may not have a large appetite at this stage your food choices may not be optimal but they will be needed! Chocolate milk is a good option here as milk is hydrating due to its electrolyte contain, its quality diary protein content and replenishing carbohydrate stores with simple sugars. Other good options here are finger foods such as pizza slices, chicken skewers or fruit slices.

A couple of hours post race consume a substantial meal balanced in protein, carbohydrate and healthy fats.

Hydration

Competing in a hydrated state improves physical and cognitive performance markers. Ensure you start the race in a hydrated state. The most accessible indicator of this is urine colour with clear or pale colour indicating a hydrated state. Drink to thirst during the event. If you are somebody who produces a lot of sweat, consider drinks containing electrolytes such as sports drinks, milks, coconut water or add hydration tabs to your water. Following the race ensure you rehydrate by replacing lost fluids and electrolytes.

Fuel well, race well.