Patrick Lyons - Online Coach

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Training hard, tapering harder, eating better than ever, making a documentary, going to a haunted house 😂 this is 31 🫡 Another day in Denver, and undoubtedly one for the books. Filmed for my documentary short film series all day with @00nathaniel00 and got absolutely BANGER footage the entire time. Captured footage of a threshold track sesh, talking head in the mountains, midday refuel, my final HYROX HIIT workout before competition, and post-workout sauna. Ran faster than I’ve ever run today for my final strides at @arsenalhealth and felt like I was flying. Then spontaneously went to a haunted house with @dyllanlea19 and her flight attendant friends to close out the day before my final meal of the night 🫡 I’m officially 31 years and 1 week old, and if today was any semblance of the next 51 weeks, I’m beyond stoked. I’m a firm believer in having a full birth month, not just a birthday, so I still got at least 3 more weeks of celebrating life 🙌🏼 #birthday #denver #documentary #hyrox #colorado

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Final training day before my next HYROX competition: complete 💪🏼🫡 Within my taper week protocols, I cut my volume by 40-60% while maintaining or increasing intensity. Then once it gets to 3 days out from competition (which is today), I do my final workout and sauna session. I take two full rest days to fully deload the body and enable maximum recovery. I also cut off sauna 3 days before because it’s ultimately a heat stress that the body has to recover from as well, and the cardiovascular adaptation from all of the months of sauna leading up to this point will still be maintained with 2 full days off. During my taper week, even my low-intensity movement in the form of walking is reduced to further deload the body. I normally get 35-45,000 steps per day, but during my taper week, that’s cut in half too. So I’m typically only getting 15-20,000 steps per day. Especially on the two days leading up to competition. Because those days are carb load days. And on carb load days, the idea is to do as little movement as reasonably possible so as not to USE all the carbs that I’ll be loading with. So for the next two days, I’ll be eating about 943g of carbs per day (3,774kcals just from carbs). This enables my to reach a point of glycogen supercompensation in which my muscles will literally hold / store more glucose than they normally ever would/could. This way I show up to the day of competition in a state that is fully primed for performance, including access to the maximum amount of quickly-available energy, AKA carbs. I shared my final workout and sauna session with buddy and fellow natural bodybuilding competitor @j_lew22 who I hadn’t seen in years!! I have a feeling he could end up doing a HYROX in the very near future with @arsenalhealth as his training grounds 👀 Shoutout to Arsenal Health for being the best HYROX gym I possibly could have asked for during this 2-week altitude training camp 💪🏼 I’m fitter, stronger, and more performant because of it 🙌🏼 Tomorrow I’m flying to Mexico City 🫡 let’s freaking do this 💪🏼 #hyrox #denver #mexicocity #sauna #taperweek

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Officially made it to Mexico City for HYROX + carb load🙏🏼🙌🏼 For the two years, across 5 natural bodybuilding competitions and 4 HYROX competitions, I’ve traveled with my handy-dandy meal prep bag. It can fit 4-6 prepped meals in it depending on the size of your meal prep containers, plus fruits, a food scale, seasonings, sauces, and utensils. It basically enables me to stay in full control of my diet even when I’ve got busy travel days in an airport, on planes, and in cars. On today’s travel day, I carried 4 meals of tilapia + Mahatma jasmine long-grain white rice, two stacks of rice cakes, a bunch of fruits, and a bunch of sauces. Some of that food is just so I already have food on-hand by the time I’m at my destination, but I did literally consume two full meals of tilapia + white rice (with hot sauce of course), 8 rice cakes, frozen blueberries, and airline-provided berries + nuts (for a bit of healthy fats) WHILE on the airplane 😂 And yes, I weighed every last thing on my food scale. I’m doing this because today is day 1 of my carb load leading up to Mexico City HYROX competition, which means I need to consume 943g of carbs today. That’s ~3,775kcals JUST from carbs. With that many carbs to consume, it’s essential that I eat all throughout the day, otherwise I’d get to the end of my travel day with thousands of calories left to consume, which would negatively effect sleep quality if consumed too close to bed time. Some may see this as overkill, and I see it as a no-brainer to show up to race day with every edge possible. The approach I take is extremely evidence-based, so I can rest easy knowing I’m doing everything in my power to sharpen and refine my performance abilities on race day via my tapering + carb loading protocols. CMDX HYROX: 2 days out 🫡 Let’s freaking do this 💪🏼 #hyrox #mexicocity #hybridathlete #carbload #taperweek