The 4 Best Times to Workout During Ramadan

How to optimise your workouts
Written by Marcus Smith
Carmen Bosmans
Mar 13, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
The 4 Best Times to Workout During Ramadan

The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.

Optimise your workouts to get the best performance possible during Ramadan

During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.

If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.

Below I'll give you some of the pros and cons of each time with tips to optimise your session.

How to optimise your workout during Ramadan

Training just before Iftar (fasted state)

It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.

There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.

Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.

Training after Iftar

Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.

Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.

Training at night

Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.

Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.

Training before Suhoor

Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.

Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.

Closing thoughts

Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!

Fun  - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-13

ENGINE

Long EMOM with a mixture of machines and body weight exercises.

GYMNASTICS

This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.

On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.

HYROX

This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!

ENGINE: Long EMOM with a mixture of machines and body weight exercises

MOBILITY

This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!

PURE STRENGTH

This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-13

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Jebel Jais Ride

Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-13

Monday

There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.

Wednesday

There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.

Saturday

Time: 5:15am

Location: Cape Town

Session: Two Oceans

Today the 56km runners will be taking on Two Oceans.

Sunday

Time: 6:00am

Location: Cape Town

Session: Two Oceans

Today the 21km runners will be taking on Two Oceans.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-13

Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!

Monday:

We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!


Conditioning:

40 min amrap in pairs

50 Cal Row

6 wall walks

50 CB Clean and Jerk

6 Wall Walks

50 Box Jump Overs

6 Wall Walks

Tuesday:

On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.

Strength:

Every 90 sec x 8 Alt between

A: 8 Dual DB Z press

B: 20 Alt Gorilla Rows

Conditioning:

12 min amrap

30 Wall balls

30/25 cal ski

30 Double Unders

Rest 3 Mins

12 min amrap

30/25 Sal Ass bike

20 V Ups

20 Russian KB Swings

Wednesday:

Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.

Strength:

Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1

Conditioning:

10 rounds for time

5 Front Squats

Pool Run

5 burpee pull-ups

Thursday:

Thursday, snatch complex with some accessory, followed by the workout ACID BATH.

Strength:

Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +

1 Power snatch

rest 3 mins

Every 2 mins x 3 - 5 Snatch Grip Deadlift

Conditioning:

For time

500m ski

500m row

1000m c2 bike

Friday:

FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!

Strength:

Every 2 mins x 5 - 5 push press

rest 3 mins

Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups

Conditioning:

5 min amrap

9 Deadlift

6 Hang Power Clean

3 STOH

Rest 3 mins x 3

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The 4 Best Times to Workout During Ramadan

The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.

Optimise your workouts to get the best performance possible during Ramadan

During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.

If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.

Below I'll give you some of the pros and cons of each time with tips to optimise your session.

How to optimise your workout during Ramadan

Training just before Iftar (fasted state)

It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.

There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.

Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.

Training after Iftar

Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.

Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.

Training at night

Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.

Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.

Training before Suhoor

Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.

Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.

Closing thoughts

Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!

Fun  - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-13

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Jebel Jais Ride

Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-13

Monday

There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.

Wednesday

There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.

Saturday

Time: 5:15am

Location: Cape Town

Session: Two Oceans

Today the 56km runners will be taking on Two Oceans.

Sunday

Time: 6:00am

Location: Cape Town

Session: Two Oceans

Today the 21km runners will be taking on Two Oceans.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-13

Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!

Monday:

We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!


Conditioning:

40 min amrap in pairs

50 Cal Row

6 wall walks

50 CB Clean and Jerk

6 Wall Walks

50 Box Jump Overs

6 Wall Walks

Tuesday:

On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.

Strength:

Every 90 sec x 8 Alt between

A: 8 Dual DB Z press

B: 20 Alt Gorilla Rows

Conditioning:

12 min amrap

30 Wall balls

30/25 cal ski

30 Double Unders

Rest 3 Mins

12 min amrap

30/25 Sal Ass bike

20 V Ups

20 Russian KB Swings

Wednesday:

Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.

Strength:

Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1

Conditioning:

10 rounds for time

5 Front Squats

Pool Run

5 burpee pull-ups

Thursday:

Thursday, snatch complex with some accessory, followed by the workout ACID BATH.

Strength:

Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +

1 Power snatch

rest 3 mins

Every 2 mins x 3 - 5 Snatch Grip Deadlift

Conditioning:

For time

500m ski

500m row

1000m c2 bike

Friday:

FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!

Strength:

Every 2 mins x 5 - 5 push press

rest 3 mins

Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups

Conditioning:

5 min amrap

9 Deadlift

6 Hang Power Clean

3 STOH

Rest 3 mins x 3

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-13

ENGINE

Long EMOM with a mixture of machines and body weight exercises.

GYMNASTICS

This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.

On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.

HYROX

This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!

ENGINE: Long EMOM with a mixture of machines and body weight exercises

MOBILITY

This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!

PURE STRENGTH

This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The 4 Best Times to Workout During Ramadan

The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.

Optimise your workouts to get the best performance possible during Ramadan

During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.

If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.

Below I'll give you some of the pros and cons of each time with tips to optimise your session.

How to optimise your workout during Ramadan

Training just before Iftar (fasted state)

It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.

There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.

Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.

Training after Iftar

Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.

Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.

Training at night

Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.

Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.

Training before Suhoor

Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.

Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.

Closing thoughts

Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!

Fun  - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-13

Monday

There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.

Wednesday

There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.

Saturday

Time: 5:15am

Location: Cape Town

Session: Two Oceans

Today the 56km runners will be taking on Two Oceans.

Sunday

Time: 6:00am

Location: Cape Town

Session: Two Oceans

Today the 21km runners will be taking on Two Oceans.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-13

Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!

Monday:

We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!


Conditioning:

40 min amrap in pairs

50 Cal Row

6 wall walks

50 CB Clean and Jerk

6 Wall Walks

50 Box Jump Overs

6 Wall Walks

Tuesday:

On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.

Strength:

Every 90 sec x 8 Alt between

A: 8 Dual DB Z press

B: 20 Alt Gorilla Rows

Conditioning:

12 min amrap

30 Wall balls

30/25 cal ski

30 Double Unders

Rest 3 Mins

12 min amrap

30/25 Sal Ass bike

20 V Ups

20 Russian KB Swings

Wednesday:

Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.

Strength:

Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1

Conditioning:

10 rounds for time

5 Front Squats

Pool Run

5 burpee pull-ups

Thursday:

Thursday, snatch complex with some accessory, followed by the workout ACID BATH.

Strength:

Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +

1 Power snatch

rest 3 mins

Every 2 mins x 3 - 5 Snatch Grip Deadlift

Conditioning:

For time

500m ski

500m row

1000m c2 bike

Friday:

FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!

Strength:

Every 2 mins x 5 - 5 push press

rest 3 mins

Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups

Conditioning:

5 min amrap

9 Deadlift

6 Hang Power Clean

3 STOH

Rest 3 mins x 3

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-13

ENGINE

Long EMOM with a mixture of machines and body weight exercises.

GYMNASTICS

This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.

On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.

HYROX

This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!

ENGINE: Long EMOM with a mixture of machines and body weight exercises

MOBILITY

This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!

PURE STRENGTH

This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-13

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Jebel Jais Ride

Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The 4 Best Times to Workout During Ramadan

The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.

Optimise your workouts to get the best performance possible during Ramadan

During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.

If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.

Below I'll give you some of the pros and cons of each time with tips to optimise your session.

How to optimise your workout during Ramadan

Training just before Iftar (fasted state)

It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.

There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.

Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.

Training after Iftar

Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.

Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.

Training at night

Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.

Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.

Training before Suhoor

Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.

Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.

Closing thoughts

Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!

Fun  - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
The 4 Best Times to Workout During Ramadan

The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.

Optimise your workouts to get the best performance possible during Ramadan

During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.

If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.

Below I'll give you some of the pros and cons of each time with tips to optimise your session.

How to optimise your workout during Ramadan

Training just before Iftar (fasted state)

It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.

There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.

Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.

Training after Iftar

Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.

Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.

Training at night

Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.

Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.

Training before Suhoor

Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.

Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.

Closing thoughts

Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!

Fun  - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

Subscribe to new articles

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.