This week has been my ‘peak week’ in preparation for my first competition of 2017 – the UKBFF English Grand Prix, on Sunday 4th June – so I thought I’d share my experiences over the week – the ups and the downs!
The beginning of the week (Monday – Wednesday) was all about depleting my carbohydrate stores (the body’s main fuel source). This meant reducing my carb intake to just 50g per day (no oats for me!!), increasing my cardio to 2 hours per day, and increasing the intensity of my upper body training sessions to preferentially use carbs.
Logistically I found this difficult, in terms of fitting in the training as well as continue to run my own business and see clients. I would definitely advise others to take a few days off (or the whole week if you can) prior to a competition.
The last two days (Thursday & Friday) I have increased my carbohydrate intake to 125g and 175g respectively, as well as reducing my protein intake by 25% and adding in 2 bananas (high levels of potassium) per day. My cardio has reduced to 1 hour on Thursday and just 30 minutes today!! Training has also consisted of an upper body weights session followed by posing practice each day.
Fluid intake these last two days has still been 4litres per day, but 2litres being coconut water (which contains high levels of potassium) – with the aim of drawing water from the body’s tissues to give more muscular definition. High potassium levels can be dangerous so this should not be sustained any longer than the 2-3 days prior to a competition.
Yesterday I could already feel myself dehydrating due to the introduction of the coconut water, especially with the heat as well! This certainly took its toll on my concentration and energy levels towards the end of the day. Together with having two long days in a row with morning networking meetings at 06:30 and working until 20:00.
This morning was a rare morning off work, which meant I could go and get my hair ready for Sunday! (bearing in mind it has been a loooong time since I have been to the hairdressers – I felt sorry for the hairdresser!) I did nearly fall asleep in the chair though!
Excuse the mirror selfie – I’m terrible at taking photos, especially of myself!
Energy levels have been good today, although I’m getting weary now – ready for my next meal!
Look out for my next posts all about the day before a competition, and COMPETITION DAY!!