So, being a fitness freak and fanatic, I’ll be taking part in my second Spartan Sprint. It’s something I’ve had almost every client talk to me about and hear being discussed all the time at FitCamp.
So, I thought I would share my key takeaways, my training, diet and what it’s like the second time around.
Spartan Run One
I really trained hard for this one, I focused on three main aspects that I thought would be crucial to the event;
My sessions always start with a bunch of foam rolling into my hips, glutes and left leg.
My past surgeries has basically caused this area to be a constant troublesome spot so I always to my best to take care of it.
Then I would come the ‘Pull’ some kind of Pull up or DB Row or Machine row variation, most of the time for heavy for low reps and lots of sets e.g. 5 Sets of 5 reps.
Next would come the Carries, this would just involve chaotic KB carries, carrying them like suitcases, in a front rack position or overhead. Playing around with different weights and distances
Finally would be the running, I hate running on a treadmill, but I forced myself to at least do some kind of either:
A) 20 mins steady state, or
B) Interval Incline Sprints.
Finally I would cool down with some breathing techniques and more rolling into my left knee complex and troublesome areas.
I went pretty high calorie for this, I don’t really ‘count my calories’ but focus on my own PN guidelines / my DNA guidelines. This is high fats and Mediterranean focused, plus an extra handful of carbs at each meal. By the time the race came around I was around 80kg - 82kg.
I did two carb cycles before the race, each a week long (one the week before and one the week of) I hated it and won’t be doing it again, I was cranky and pissed off.
I’ll be honest, I get the worst nerves ever. Before playing sports or doing exams or big meetings or talking to groups, it’s so bad sometimes I won’t eat because I know it will come back up.
So coming up to the first one I was very nervous. I had no idea what to expect and how hard this would be. The only thing I had on my side is this really stupid drive which doesn’t let me quit or stop.
I got there, saw the first obstacle and FELT loads better. It isn’t as big as bad as you make it in your head. It never is.
We got going and an hour and 13 mins later.
Done. lots of smiles and it was a BLAST!
I was way to heavy. I naturally sit around 75 - 77kg, carrying that extra weight sucked, and I felt it. I decided for the next one to sit around this weight and not worry to much about my pulling power as I would be lighter.
Steady state cardio was needed, but not crucial. I never ran more then 1k at a time. Interval work is much more beneficial for this kind of race.
Next time I figured I’ll use something like basketball to keep my ‘steady’ state work in.
So in conclusion:
Spartan Run Two
Focusing far more and how my body moves and reacts, I’ve done a lot of work outside of the gym. I’ve kept up with the carries and pull ups. But that’s been pretty much it. More bodyweight work and actual sport has been my ‘training’ for this race.
As a result, with the less weight I’m carrying I’ve become far more explosive and move around even faster, a bonus for spartan.
NO CARB CYCLE.
It made me miserable and I never want to do it again.
Pretty much everything has been the same, except for I haven’t added an extra portion of carbs to each meal. As a result I’m hanging around my natural weight of 75 - 77kg.
Wet and Muddy, probably the only two words I need to describe it.
Being lighter wasn’t noticeable during the obstacles, but during the runs I could just keep going and going. In fact it felt like the further I went the faster I could run.
1 Hour and 9 Minutes.
Slight improvement, but I really think the weather slowed things down BIG TIME.
Being lighter was very helpful during the running sections. Yes being strong is helpful, but being strong and light is crucial.
The basketball helped tremendously and the varying sprint work helped as well.
If I were to change things, the only thing I would try to affect is the weather, as it makes everything so much harder.
I know some of us were thinking about joining up and entering a team.
My advice is to do it, don’t even think about it. You’ll be nervous, scared and challenged.
But you’ll feel like a million bucks afterwards and will of achieved something.
This is just a little insight into what I did as a trainer and how I approached the races.
So next time, I say we get a team together and smash it!
AROO AROO AROO
- Coach Williams