Cycle 1, Week 10, Day 2
Mature Athlete: Cycle 1, Week 10, Day 2
Day 2 of Cycle 1 is another important day. You have to make sure that your body gets enough rest because it will need it during the remaining weeks of the program. If you don’t get enough sleep or eat well before this day then you may experience fatigue and lethargy which could lead to injury.
The first thing you do after waking up is shower and change clothes. After doing so, you go to the kitchen where you prepare breakfast and lunch. Lunch consists of a protein bar (or similar) with fruit, veggies, some nuts and seeds.
Breakfast consists of eggs, cheese slices, meatloaf or bacon wrapped french toast with maple syrup and coffee. You drink water throughout the day to stay hydrated.
You spend most of the time at the gym working out. Your goal is to work out hard all day and not stop until you reach your target heart rate. You want to hit these numbers each time you train.
There are many different types of workouts available including interval training, strength training, cardio and cross training. Each type requires its own workout routine and intensity level depending on what kind of athlete you are aiming for.
You spend the rest of the evening doing whatever you want as long as it’s not a strenuous activity. The day is meant for rest so there’s no reason to wear yourself out! You spend the night watching a movie or walking around town with friends.
Have a look at day 3 of cycle 1.
Rest is just as important as training. Make sure you get enough sleep every night and take one day a week to rest completely.
Make sure you prepare healthy meals ahead of time for the week. There’s no reason to risk getting fast food when you can have healthy meals prepared ahead of time and stored in the fridge or freezer!
No matter how tempting, try not to overdo it in the gym. Listen to your body and give yourself a break if you’re feeling sore.
Check out the rest of the articles on the site to learn about more tips and tricks for preparing yourself for this program.
Here is a list of the different types of training that you can learn more about:
As well as these types of training, there are also some different types of equipment that you can use to maximize the effectiveness of your training.
Remember that there are many other types of activities that can help you to become a well-rounded athlete. Swimming, rock climbing, kayaking, cycling, hiking and exploring are just some of the activities you can do in your spare time.
Remember that this is just the beginning. There is always more that you can do to improve yourself and your abilities as long as you put in the time and effort!
I hope you have learned a lot from reading this magazine. Remember, there are no limits so keep training!
Sources & references used in this article:
Contraception for Athletes: Which Option is Right for You? by A Larsen – breakingmuscle.com.au
The 10-day MBA: a step-by-step guide to mastering the skills taught in top business schools by S Silbiger – 2016 – books.google.com
… C, A and E supplementation decreases the expression of HSPA1A and HSPB1 genes in the leukocytes of young polish figure skaters during a 10-day … by M Żychowska, Z Jastrzębski, G Chruściński… – Journal of the …, 2015 – Springer
Shear level influences resistance artery remodeling: wall dimensions, cell density, and eNOS expression by JL Tuttle, RD Nachreiner, AS Bhuller… – American Journal …, 2001 – journals.physiology.org
Training theory and taper: validation in triathlon athletes by EW Banister, JB Carter, PC Zarkadas – European journal of applied …, 1999 – Springer