Today, Lou shares her exhilarating journey as she prepares for the High Rocks Women's Single Pro competition, transitioning from doubles open to tackling the full challenge solo. With just 14 weeks to go, she outlines her comprehensive training plan, which includes cycling, running, strength sessions, and Hyrox-specific workouts.
The episode also features a Q&A segment where Lou addresses various listener questions, covering topics such as recovery tips, the importance of sleep and nutrition, strategies for managing willpower, and practical advice for fueling during competitions.
KEY TAKEAWAYS
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Lou has developed a comprehensive training plan for the upcoming High Rocks Women's Single Pro event, which includes cycling, running, strength training, conditioning sessions, swimming, and track workouts to improve speed.
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There is a focus on maintaining a balance between losing fat and building muscle, especially since the competition requires lifting male weights. Lou is considering adjusting her caloric intake to create a deficit while still supporting muscle maintenance.
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Recovery strategies emphasize the significance of sleep and nutrition as foundational elements. Additional recovery methods like massages, ice baths, and saunas are considered supplementary and should only be implemented after the basics are addressed.
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Willpower is described as a limited resource that can become exhausted, making it unreliable for long-term goals. Instead, developing discipline and establishing sustainable habits is crucial for achieving fitness and nutrition objectives.
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Proper fueling strategies for events like High Rocks and marathons are highlighted, including carbohydrate loading before the event and ensuring adequate nutrition during training runs to maintain energy levels and prevent hitting a wall during performance.
BEST MOMENTS
"I've gone from doubles open to men's weights and doing the whole thing on my own. I don't really know what I was thinking."
"The key things for recovery are sleep and nutrition. If you haven't got those down to a T, then all this extra fluffy stuff is a waste of your time."
"Willpower is not enough at all. We cannot rely on it. It's more like a muscle in the body that becomes exhausted if we use it too much."
"If you are 80kg, you can store approximately 400 grams of glycogen in your muscles. That's why when we carb load, we carb load for the full 48 hours prior to the race."
"Please don't go to sleep hungry. You're going to make it so much harder to then train that day because you've not fueled your body with enough energy."
VALUABLE RESOURCES
https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com
HOST BIO
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.
Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.
