Box Endure

Box Endure is a metabolic testing and nutrition coaching programme for the recreational endurance sportsman and woman💨 😤🏃‍♂️🚴‍♀️

02/04/2022

How many miles are you aiming for this weekend??!

Coming soon 👉 https://www.boxnutrition.co.uk/walmleyrun 🏃‍♀️ 🏃‍♂️ 🏃

28/09/2020

Easy miles today (60mins).

With my half getting cancelled back to the drawing board with a new goal for next year.

This means an extended phase 1 of mostly easy miles with some added strides.

Www.boxnutrition.co.uk/endurerun

27/09/2020

Metabolic efficiency?

Becoming metabolically efficient means you become better adept at tapping into fat stores (an almost infinite supply) as a fuel source, to help spare muscle glycogen (stored carbs - a limited supply) ✅

If we can run off fat instead of carbohydrates we theoretically can go for longer ⏰

However 🧐, during longer distance events (ultra/ironman) where fat is often the preferred fuel source it makes sense, however, because of fat being a particularly inefficient fuel (produces less speed/power from the same amount of oxygen compared to carbohydrates), it would be a poor choice for shorter, faster events (5k- marathon, sprint-Olympic tri) 🏃‍♀️💨

This is why it’s important to understand a fuelling strategy specific to your training and sport !

See the blog for more information on this topic, or, if you’re looking for more help with your endurance performance then make sure you check out Endure - www.boxnutrition.co.uk/endure

25/06/2020

New on the blog - why trying to become ‘fat adapted’ is missing the mark. Check out the blog post in the link in the bio to see why 🏃‍♀️🚴‍♂️🔥

💥 Www.boxendure.co.uk/blog 💥

21/06/2020

Messy pup 🐕

Breakfast burrito 😋😋🥟 1. Choose your carb source (Try to match with activity) ✔️
2. Choose your protein ✔️
3. Choose your fat ✔️
4. Add some veg ✔️ And boom 💥 🏋️💥🏃

🔥 Do you need more help with your nutrition to improve your endurance performance? Then see how we can help at www.boxendure.co.uk 🔥

14/06/2020

Sometimes you need some direction and a plan to help navigate what you need to improve 📈

In this blog article we dive into the key drivers of endurance performance to help you develop your plan 🚲🏃‍♀️💨

💥 See what you think >> https://bit.ly/3d0aOb4 💥

👆👆Link is in the bio 👆👆

08/06/2020

The tie your shoe laces trick for when you’re buggered 😅

I touched yesterday upon how increasing mitochondria increases your VO2 max >> a key metric for endurance performance 🚴‍♀️🏃‍♀️💨

💥There are 2 key ways to do this💥

✅ 1. Build your aerobic base >> Spend more time at around your aerobic threshold (AeT)/ventilatory threshold 1(VT1 - this is the point where you begin to produce lactate). This provides you with the optimum conditions to increase the content of mitochondria (in slow twitch fibres). These include your longer and easy runs where you can talk or breath through your nose 👃
✅ 2. Go hard >> Accumulating minutes in around your VO2 max (above your anerobic threshold to just above your VO2 max) like in today’s session, is the most powerful tool to increase mitochondrial function (1).

These sessions are typically long intervals (2-4 mins) totalling 12-20mins with equivalent recovery times. Any longer than 4 minutes will mean you won't be able to hit the required intensity 😩

🤔 Unfortunately, pinpointing your training zones and thresholds can’t be done accurately using the 220-age nonsense.

🤗 This is why as part of Box Endure, we provide you with a full metabolic test to establish your true VO2 max, aerobic and anaerobic thresholds 😷

Interested to know more? 😃

🔥Check out www.boxendure.co.uk to find out more and sign up 🔥

(1) Bishop has a done a lot of work on this who is worth checking out. A key study to look at: https://pubmed.ncbi.nlm.nih.gov/24128929/

06/06/2020

Carbohydrate periodisation 🍝

The concept of fuelling the work required helps us decipher how to adjust carbohydrates based on training and activity 🧁 vs 🥦

How many carbohydrates you actually need will be dictated by the type of day and type of exercise you are doing 🚶‍♀️ vs 🏃‍♀️ 💨

Amounts of carbohydrates should be defined by the goal of the athlete 👙 vs 🏊‍♀️, their body weight (size of muscle stores),the type of the training sessions, training volume, and intensity 🔥

The more training you do at a higher intensity, the more muscle you have, the more carbohydrates you need 😃 🍰 🍝

This is the reason why as part of Endure, we work with you to help understand how to fuel different sessions from your easy recovery work to your long runs.

Interested?

Then check out www.boxendure.co.uk for more information or shoot us a message :)

05/06/2020

Body wasn’t feeling up to it today so just jumped on the Keiser to do some zone 2 recovery work 🚲

One of the key parts of is not only assessing your anaerobic, but also your AEROBIC threshold 💨 This is key to get the most from your longer and recovery work🏃‍♂️

The problem with using heart rate zones is that this threshold varies SO MUCH between individuals 😕 See second photo ⏭ 4 different athletes with completely different crossover points (when carbs become the primary fuel source) 🧐

This is why a key part of Endure is to help pinpoint your zones using testing so you can get the most from your training 🏃‍♂️🚴‍♀️

Interested?

Then check out www.boxendure.co.uk and sign up now 💥

04/06/2020

Chilling out, maxing, relaxing all cool 😎
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As part of the Endure programme, you receive
a baseline RMR test to help us accurately gauge your kcal and macro starting points 💥
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However these numbers are just the start 🏃‍♂️🚴‍♀️
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This is why we combine the testing with 8-12 weeks of coaching and access to the membership portal to provide you with the accountability and knowledge to ensure you see progress 📈
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Interested? 😬
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Then shoot us a message or find out more at www.boxendure.co.uk
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Your 8-12 weeks coaching won’t start until AFTER your testing (earliest 14th June) so pays to sign up sooner than later 🙃😀
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Shoot me a message for more information 🙃 ⠀⠀

03/06/2020

The 4’s of recovery 💪💪
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At Box we focus on 4 key areas after exercise to help improve recovery.
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Refuel – Replenishment of carbohydrate stores (glycogen) 🍝
Rehydrate – Replacement of lost fluid and electrolytes 💦
Repair – Rebuilding and regeneration of muscle tissue 🍖
Revitalise – bolster recovery and the body’s immune defence 🍒
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As part of Box Endure, you receive a full fuelling and recovery cheat sheet to get the most from your sessions.
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Interested, click the link in the bio to find out more or head over to www.boxendure.co.uk ⠀⠀

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Birmingham
B94DJ

Website

https://linktr.ee/boxendure

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