Patrick Lyons - Online Coach

▶

▶ 274 ❤ 0 💬 0

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

▶

▶ 272 ❤ 0 💬 0

Instagram vs. Reality: HYROX prep edition 😂 The two days leading up to a HYROX competition are a very strange time. The reality is that I’m moving less and eating more (especially more carbs) than I do all year…for two days straight. The work has already been done in the months and months leading up to this moment. The week leading up to the competition is simply when that work is “revealed” through enhanced recoverability. Moving less enables the body to “peak” and become able to perform at a far greater level than it could when under the fatigue of intense training. Moving less also enables the body to store as much glucose as possible in the form of muscle glycogen. This stored muscle glycogen is able to be utilized as fuel for high intensity exercise on the day of competition. By extension, your body has the ability to temporarily reach levels of glycogen supercompensation when fed with an extreme level of carbs far exceeding what I’d consume on a normal training day. So the reality of HYROX prep in the days leading up to competition is the second picture lol Countless moments of weighing out rice cakes and honey and eating them on repeat until I rack up 943g of carbohydrates. Compared to my normal 35-45,000 steps, I only got 17,000 steps today. On top of all of that, I also cold plunged today, an extremely rare occurrence for me. Cold plunging >24hrs before competition enables greater restoration of strength, speed, and power. So naturally, I cold plunged today. Specifically for 12mins total at 10-15 degrees Celsius, which has been found to be the most optimal protocol for my specific goals and time horizon to competition. I even got in a 90min nap to get more total sleep. These are vastly different habit practices than I typically follow, specifically for the sake of performance enhancing effects. I feel fantastic, and I genuinely can’t wait for race day tomorrow. My wave begins at 9:30pm here in Mexico City, so you best believe I’m sleeping in just as I normally would to wake up rested and ready to crush the day…and even more carbs 😂 📷: @stephanemilio_ #hyrox #medxicocity #cdmx #hyroxcdmx #carbload

▶

▶ 350 ❤ 0 💬 0

10/10 would recommend flying to Mexico City to compete in HYROX on Dia de los Muertos 🙌🏼 Full HYROX recap coming tomorrow 💪🏼 #hyrox #mexicocity #diadelosmuertos #hybridathlete #proathlete