Exercising during your menstrual cycle

Effectively manage symptoms and bring your a-game!
Written by Marcus Smith
Carmen Bosmans
Oct 7, 2023
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Exercising during your menstrual cycle

It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.

Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.

Woman on the floor exhausted after a workout
Does this look familiar?

In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.

Understanding your menstrual cycle

Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:

  • The follicular stage (when your period starts until ovulation)
  • The luteal phase (from ovulation until your next period starts)

During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual. 

In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.

How to exercise during the different stages of your cycle

Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:

Follicular stage

  • Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting

Luteal phase

  • Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms

4 ways to manage menstrual cycle symptoms to boost exercise performance

Increase your electrolytes

If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.

Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.

Manage inflammation

What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).

Woman drinking a protein smoothie.
Avoid ultra-processed foods and focus on healthy alternatives.

If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation. 

Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.

Increase your blood sugar levels

You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!

Use music to boost your mood

It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!

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
Exercising during your menstrual cycle

It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.

Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.

Woman on the floor exhausted after a workout
Does this look familiar?

In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.

Understanding your menstrual cycle

Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:

  • The follicular stage (when your period starts until ovulation)
  • The luteal phase (from ovulation until your next period starts)

During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual. 

In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.

How to exercise during the different stages of your cycle

Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:

Follicular stage

  • Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting

Luteal phase

  • Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms

4 ways to manage menstrual cycle symptoms to boost exercise performance

Increase your electrolytes

If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.

Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.

Manage inflammation

What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).

Woman drinking a protein smoothie.
Avoid ultra-processed foods and focus on healthy alternatives.

If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation. 

Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.

Increase your blood sugar levels

You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!

Use music to boost your mood

It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!

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
Exercising during your menstrual cycle

It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.

Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.

Woman on the floor exhausted after a workout
Does this look familiar?

In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.

Understanding your menstrual cycle

Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:

  • The follicular stage (when your period starts until ovulation)
  • The luteal phase (from ovulation until your next period starts)

During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual. 

In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.

How to exercise during the different stages of your cycle

Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:

Follicular stage

  • Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting

Luteal phase

  • Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms

4 ways to manage menstrual cycle symptoms to boost exercise performance

Increase your electrolytes

If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.

Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.

Manage inflammation

What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).

Woman drinking a protein smoothie.
Avoid ultra-processed foods and focus on healthy alternatives.

If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation. 

Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.

Increase your blood sugar levels

You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!

Use music to boost your mood

It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!

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
Exercising during your menstrual cycle

It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.

Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.

Woman on the floor exhausted after a workout
Does this look familiar?

In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.

Understanding your menstrual cycle

Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:

  • The follicular stage (when your period starts until ovulation)
  • The luteal phase (from ovulation until your next period starts)

During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual. 

In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.

How to exercise during the different stages of your cycle

Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:

Follicular stage

  • Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting

Luteal phase

  • Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms

4 ways to manage menstrual cycle symptoms to boost exercise performance

Increase your electrolytes

If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.

Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.

Manage inflammation

What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).

Woman drinking a protein smoothie.
Avoid ultra-processed foods and focus on healthy alternatives.

If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation. 

Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.

Increase your blood sugar levels

You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!

Use music to boost your mood

It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!

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
Exercising during your menstrual cycle

It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.

Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.

Woman on the floor exhausted after a workout
Does this look familiar?

In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.

Understanding your menstrual cycle

Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:

  • The follicular stage (when your period starts until ovulation)
  • The luteal phase (from ovulation until your next period starts)

During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual. 

In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.

How to exercise during the different stages of your cycle

Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:

Follicular stage

  • Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting

Luteal phase

  • Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms

4 ways to manage menstrual cycle symptoms to boost exercise performance

Increase your electrolytes

If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.

Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.

Manage inflammation

What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).

Woman drinking a protein smoothie.
Avoid ultra-processed foods and focus on healthy alternatives.

If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation. 

Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.

Increase your blood sugar levels

You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!

Use music to boost your mood

It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!

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

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