Fortitude Fitness & Nutrition

𝙃𝙮𝙧𝙤𝙭 𝙘𝙤𝙢𝙢𝙪𝙣𝙞𝙘𝙖𝙩𝙞𝙤𝙣…Vital in a doubles partnership!

Knowing what your partner is doing and how they feel is vital.

Clearly in the video one partner was missing. Someone messed up and the other partner wasn’t able to let them know until it’s too late.

I’ve seen it myself when it happens and it can mess up your race. This is added pressure you don’t need.

Stay close to each other. The rules do state that both partners have to run together for the whole 1000m and if one partner runs ahead there is a 1 minute time penalty.

And both partners must enter the workout station together. If partners don’t stay together and receive 3 penalties for not staying together, they may be deemed as “Out of Competition”.

Not what you want after all the hard work of training and it’s not worth the risk crossing the finish line to see your efforts have been in vain!

If you’d like to know more about Hyrox and what it’s all about drop me a message.

𝙒𝙚𝙞𝙜𝙝𝙩𝙡𝙤𝙨𝙨 - 𝙞𝙩 𝙩𝙖𝙠𝙚𝙨 𝙩𝙞𝙢𝙚…

No matter which way you choose to lose weight it takes time. Days, months and possibly years.

You don’t gain weight overnight, it takes days, weeks and possibly years to gain. So why do we think weight loss would happen overnight.

Be patient and respect it takes hard work and commitment to lose body fat.

Forge Fitness Darlington is opening there door to several Hyrox open days.

A chance for you to visit and take a look around the great training facilities Forge Fitness has to offer.

Meet the qualified and experienced coaches who coach and compete in Hyrox events.

Take part in the competitions.

Watch and take part in the mini seminars.

The whole family are welcome to come along.

The open days will be from 10am till 12pm:

Sunday 6th September
Sunday 13th September
Sunday 20th September

We are also planning a Hyrox simulation, which is very similar to the real event with the 1km runs, roxzones, and all 8 stations at competition weight!

This will take place on Sunday 27th September.

Leave the word “HYROX” below if your interested

𝘼 90 𝙢𝙞𝙣𝙪𝙩𝙚 𝙃𝙮𝙧𝙤𝙭… Is a great goal to aim for and then to achieve it is even better!

I don’t think the athlete does themselves justice thinking 37 seconds over is not achieving the goal!

You can tell the lady has done a lot of hybrid training, blending the cardio and strength together.

Awesome to watch!

Coaching tips for me would be look at the Ski technique, skiing to your pockets, keeping the body upright, this may need adjustments to the dampener setting.

I’d also look at the lunges, reducing the length of the lunge so the load is spread between the glutes and quadriceps. This would help with fatigue when getting to the wall balls.

𝙏𝙝𝙚 𝙚𝙛𝙛𝙚𝙘𝙩𝙨 𝙤𝙛 𝙣𝙤𝙩 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙛𝙤𝙧 3 𝙬𝙚𝙚𝙠𝙨…

Being on holiday should be guilt free.

Social media and some coaches would have you believe you’ll lose all your progress!

From your muscles shrinking, your cardiovascular system needing an oxygen tank and forget about your overall performance!

Yet up to 3 weeks nothing really changes! No muscle loss, little change to your Vo2 max and metabolic rate doesn’t change.

Enjoy your time away with loved ones guilt free.

𝘼 𝙃𝙮𝙧𝙤𝙭 𝙥𝙡𝙖𝙣… To get you around the course from A to B as fast as possible.

This will depend if you’re doing a solo, a doubles or a relay.

If you’re competing solo you should work out your split times and how many reps you can do at each station.

If you’re a doubles or a relay you should discuss who is doing what. In a doubles the stations can be split down. If it’s a relay you will need to split the movements between your team.

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𝙋𝙤𝙨𝙩 𝙍𝙖𝙘𝙚 𝙍𝙚𝙘𝙤𝙫𝙚𝙧𝙮….. it’s more important than you think!!

Allowing your central nervous system to rest. This is done through sleep, nutrition and low stress movement.

Listening to your body should be essential and not something we should feel guilty about.

Resting allows for the central nervous system to recover and allow for the ability to send the right signals to the muscles, so you don’t feel weak and tired.

I’ve been there and done that! And I paid the price for it!!

“You are an Outlaw” 140.3 miles - 12:40hrs!

The words we wanted to.hear!!!

What a weekend which brings 7 months of training roughly twice a day Monday to Friday, then once on Saturday to an end!

It’s been tough, but as always great memories, great stories and always rewarding.

Even though the event didn’t go as we wanted with the swim being replaced with a run (31 mins) we still coved 140.3 miles in 12:40 mins. Yet in training the swim was taking roughly 90 mins. So I’d like to think the day would have taken 13:40hrs. Which I’m still pleased with.

None of this would be possible without the coaching from using his knowledge, experience, skills, and just pride and energy in the sport to get me through the event!

And none of this would be possible without the support from and my little beans Lottie and Teddy. When I’ve had to dedicate family time to training for several hours, plus there support on the day.

Thank you for the support from everyone following me over this time asking me how I am and training is going. It’s appreciated and helps with making sure I keep training and being dedicated to the process.

And last but not least thank you to .sportstherapy for keeping me mobile with massages and having great coaches and people who love triathlons.

So what’s next….

𝙕𝙤𝙣𝙚 2 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜….𝙞𝙩 𝙖𝙞𝙣’𝙩 𝙨𝙚𝙭𝙮!!

But it’s necessary to help build your Vo2 max and It’s one of the most effective ways to build endurance and improve long-term cardiovascular fitness.

Zones 2 which is approximately 60% of your heart rate is where the foundation of the aerobic base.

This increasing:

✅ Increased mitochondria density. The power house of the cells.
✅ A lowered resting heart rate.
✅ Increased stroke volume.
✅ Increasing Capillary growth.
✅ Building endurance.

Approximately 80% of your cardiovascular training should be zone 2.

For those starting out zone 2 may look like a walk or a fast walk. This will eventually build up to a slow run and then a run.

Unfortunately it doesn’t look sexy or something new and amazing!