Tag: Adapting Training

On Wednesday, June 4th, 2025, I tackled a day of two distinct training efforts, each shaped by different constraints and conditions. It started with a very short but effective strength session, a component of the CrossFit Birch Bender WOD, which I managed to squeeze in despite being tight on time. Later, I tackled a long 17km run in some serious midday heat, which served as a potent reminder about preparation and respecting the elements.

Workout 1: Quick Strength Blitz (CFBB WOD Component)

Being short on time, this WOD segment from CrossFit Birch Bender was perfect for getting in some quality strength and stability work efficiently.

The Workout Blueprint:

• 5 Minutes AMRAP (As Many Reps As Possible):
  • Chin-ups
• Rest 2:00
• 4 Minutes AMRAP:
  • Plank Hold
• Rest 2:00
• 4 Minutes AMRAP:
  • Wall Sit

Movement Breakdown & Rationale:

Chin-ups (AMRAP 5 min): A fantastic upper body pulling exercise targeting the lats and biceps. An AMRAP format pushes muscular endurance and mental toughness.
Why this approach: To maximize pulling volume and intensity in a short, fixed timeframe, crucial for building Hyrox upper body strength.

Plank Hold (AMRAP 4 min): A core stability classic, engaging the entire trunk.
Why this approach: To build isometric core strength and endurance, vital for maintaining posture and power transfer in all Hyrox movements, from running to lifting.

Wall Sit (AMRAP 4 min): An isometric hold primarily targeting the quadriceps and building mental grit.
Why this approach: Excellent for developing leg endurance under static load, which has direct carryover to the demands of a Hyrox sled push or maintaining strong leg positions in other stations.

My Experience (Strength Session):

This was short and sharp. For the 5-minute Chin-up AMRAP, I managed to hit 56 reps, which felt like a solid effort for the timeframe. The 4-minute Plank and 4-minute Wall Sit were both done unbroken. While these weren’t long sessions, the AMRAP format for the holds definitely tested mental focus and local muscular endurance. It’s a great example of how you can still get effective work in even when you only have 20-25 minutes.

Scaled Options for Strength Blitz:

• Chin-ups: Banded Chin-ups, Jumping Chin-ups, Ring Rows, or Bodyweight Rows. Accumulate as many good quality reps as possible.
• Plank Hold: Hold for shorter durations with brief rests if needed (e.g., 30s on / 10s off), or perform from the knees.
• Wall Sit: Hold for shorter durations, or slightly reduce the knee angle if needed.

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Workout 2: The Hot & Humid 17km Zone 2 Endurance Run

Later in the day, I tackled a long run. The weather was a major factor – a scorching 30°C (feeling hotter in the midday sun!). My plan was to aim for a Zone 2 effort, focusing on keeping my heart rate below 160 bpm. This run turned into a significant lesson in heat management and hydration.

The Crucial Role of Hydration & Electrolytes in the Heat

Before diving into my run experience, I can’t stress this enough: exercising in extreme heat requires extreme caution, especially regarding hydration. Water alone often isn’t enough for rehydration during long, sweaty efforts because we lose vital electrolytes through sweat.

Why Electrolytes Matter:

• Sodium: Crucial for maintaining fluid balance, nerve function, and muscle contraction. Significant sodium loss is common in sweat.
• Potassium: Works with sodium for fluid balance, nerve signals, and muscle contractions.
• Magnesium: Involved in hundreds of bodily processes, including muscle and nerve function, energy production, and blood pressure regulation.

Losing these without adequate replacement can lead to cramping, fatigue, dizziness, and in severe cases, more serious conditions like hyponatremia (low sodium levels from overhydrating with plain water).

Getting the Balance Right: For effective rehydration and sustained performance, especially during efforts over an hour or in hot conditions, you need a proper balance of these electrolytes, not just water. The ideal ratio can vary, but many effective sports drinks and electrolyte supplements aim for a higher sodium content relative to potassium and magnesium, as sodium is typically lost in the greatest amounts.

Off-the-Shelf Electrolyte Options (Look for these features):

• Products specifically designed as “electrolyte” or “hydration” mixes (powders, tablets).
• Check the nutritional panel for sodium, potassium, and magnesium content. A good starting point for a serving might be 200-500mg+ of sodium, with proportionally smaller amounts of potassium and magnesium.
• Some reputable brands often seen in Canada include LMNT (known for high sodium), Nuun, Skratch Labs, and even some traditional sports drinks like Gatorade Endurance formula (which has more electrolytes than regular Gatorade). Always check the labels for the specific electrolyte profile.
• Consider options with some carbohydrates for efforts over 60-90 minutes to help fuel your work.

My Key Advice: Experiment during training to find what works for your body. Never try a new hydration strategy on race day! And again, always carry more fluids (with electrolytes) than you think you’ll need in the heat.

The “Burn the Ships” Strategy for Long Runs

For this 17km run, I employed a mental tactic I call “burning the ships.” Knowing I wanted a significant distance, I ran my usual 10km route. Then, when I was a few kilometers from home (around the 7-8km mark of the *outward* leg, effectively committing me to a longer return), I “turned around” in my mind and decided to extend the run by heading further out before finally looping back. This mental commitment forces you to complete the longer distance as there’s no easy shortcut home.

My Experience (17km Run):

This was a battle. The 30°C heat was intense from the start. I consciously tried to keep my heart rate below my target of 160 bpm, which, given the conditions, meant I had to incorporate several walking breaks, especially on any inclines or when I saw my HR spiking. The “burn the ships” strategy ensured I got the distance, but it also meant I was out there exposed to the heat for just over 2 hours.

Around the 15km mark, things got really tough as I ran out of water. This was a critical error on my part and significantly impacted the rest of the run. Those last couple of kilometers were a real mental and physical grind. It underscores that even with a Zone 2 *intention*, external factors like intense heat and insufficient hydration can dramatically elevate physiological stress and perceived effort.

Scaled Options for Long Runs (especially in heat):

• Shorter Distance & Time: Significantly reduce the planned duration and distance.
• Run/Walk Strategy: Intentionally incorporate walking breaks from the start, especially on hills.
• Coolest Time of Day: Opt for early morning or late evening.
• Hyper-Hydration: Ensure you are well-hydrated *before* starting and carry ample fluids with electrolytes.
• Loop-Based Route: Run shorter loops near home or a reliable water source.

Overall Reflections:

This day was a good lesson in adaptability and respecting conditions. The short, sharp strength session felt productive for the limited time available. The run, while a successful endurance effort in terms of distance and time-on-feet, was a potent reminder of the challenges of heat and the absolute necessity of proper hydration and electrolyte intake. Both sessions, in their own way, contribute to building the all-around resilience needed for Hyrox.

How do you adjust your training for extreme weather? What are your go-to strategies for long efforts and hydration? Share in the comments!

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Workout Summaries (June 4, 2025)

Strength Session (CFBB WOD Component):

• Focus: Upper Body Pulling Endurance, Core Stability
• Structure:
  • 5 min AMRAP Chin-ups (Result: 56 reps)
  • 2 min Rest
  • 4 min AMRAP Plank (Result: Unbroken)
  • 2 min Rest
  • 4 min AMRAP Wall Sit (Result: Unbroken)
• Start Time: 07:00:24 (Local)
• Duration: 23m 18s (approx. including rests)
• Avg HR: 95 bpm
• Max HR: 132 bpm
• Calories: 125 C

Long Run (Zone 2 Focus in Heat):

• Activity Name: 17km Zone 2 Road
• TOTAL TIME: 2:02:32 (Duration from Garmin)
• MOVING TIME: 2:01:51 (From Garmin)
• DISTANCE: 17.09 km
• AVG PACE (Overall): ~7:11 min/km
• AVG HR: 154 bpm
• MAX HR: 175 bpm
• CALORIES: 1448 C
• AVG POWER: 284 W
• VO2 MAX: 51
• TRAINING EFFECT: Tempo (Aerobic: 3.5)
• NOTES: 30°C+ heat, goal HR <160bpm (required walking), ran out of water at ~15km. Fastest 1km split during run: 5:54.