LDN MUMS FITNESS

LDN MUMS FITNESS Life fitness for all women™|Nutrition, exercise & lifestyle training when it suits you & your family

02/12/2025

READ THIS BEFORE RACING HYROX👇🏼

BEFORE you even start:
⏰ Arrive early. Register, bag drop, toilets & warm-up all take longer than you think. Get there AT LEAST 90 mins before your start time!
🎟️ No one calls you up! Check your wave time & be in the start pen 10 mins before or you’ll miss it.
🧳 Bag drop is BUSY! keep your warm-up kit & fuel separate & ready.
🥤 Bring snacks & water - it’s a long day!

Once you ARRIVE:
😳 It’s loud, bright & chaotic with music, shouting, lights. Bring headphones if you need calm.
📍 Find the layout/map early: start line, warm-up zone, toilets, spectators.
🧠 Don’t compare yourself. Waves go every 15 mins, so you’ll be running beside people in totally different heats. It’s only You V You and no one else! Slay in your lane is essential.

BEFORE you race:
🔥 Warm-up zone is tight. Just activate & get your HR up. Toilet, breathe & be ready before entering the pen.
👀 No one cares what you look like!!!! everyone’s just surviving and in their own zone 😅
💪 Check station layout & weights (each category’s different). Know where you’re going, know the latest rules/penalties to avoid!
🧍‍♀️ Take a deep breath walking into the arena cos it’s overwhelming, but focus & breathe.

DURING the race:
🧭 It’s LOUD and BUSY. Volunteers, MCs, music. Stick to your lane & follow signs. It’s your race and no one else’s.
🧍‍♂️ You’re not racing others, just your own timeline.
📦 Know your run-in/out routes between stations transitions can get messy.
🪫 Expect energy dips so take the water cups, gels if needed. Keep moving & focus on breathing.

AFTER you finish:
🧊 Cool down. Future you will thank you. Take advantage of the recovery area along with massage.
🎖️ Take your finisher photo. Get your patch - You earned it.
🍕 Eat real food, hydrate & soak up the buzz!

💬 SAVE this post for race day. DM “Hyrox” for a 12 week plan and more tips❤️

Are you racing this weekend?

28/11/2025

Signed up for a HYROX - but what next?

SAVE this💾

1️⃣ When you’re in the warm up zone, they’ll call your start time to head through to get ready. You basically go through to like a starting pen where they show you this video that hypes you up and play loud music. On my first race, we were stood in there for 10 minutes (!!) and my nerves and adrenaline were through the roof. I wish I’d waited and kept warming up, kept an eye on the time and joined the group with 2 mins to go. It would have meant I was more calm & not so hyped up and nervous before the race…the music & vibes really gets you going!

2️⃣ Test out your ‘pre race fuel’ before the actual race. I know it’s not that deep but I wish I’d tried out my breakfast / pre race banana before an intense workout a few weeks before - just to know it sits well and I don’t feel sick. I was fine but i know many can get awful stitches and feel sick the whole way round from eating a bit too late or the wrong thing. Not a vibe!

3️⃣ No one seems to follow the slow lane / fast lane rule. I had read up on it and knew that there were two lanes around the outside and to basically use the fast lane to overtake. Nope… it was just a huge free for all and people smacking into me left right and centre. Elbows out be prepared for chaos 🫣

4️⃣ Get your heart rate up in your warm up. Yes mobility, yes activation, yes drills. BUT ALSO get on the ski erg and the bike and send the heart rate up too. Or the first run and ski just feels HORRID

5️⃣ HYDRATE. The day before, the morning of. Just hydrate !! CRAMP SUCK. Some electrolytes the day before wouldn’t hurt too.

6️⃣ If you’re doing doubles, the race ‘plan’ you have will likely go out the window. Make a deal that it’s ok to go off course and the best thing you can do is just communicate as you go and tap out when you’re fatigued. Not being able to tap out because you agreed to 10 burpees each is stressful. It also doesn’t make sense to go to failure / max effort, you’re better letting your partner take over and recovering quicker.

When’s your race? Comment below and let me know 🙏 or tag your doubles partner

26/11/2025

Why is your friend’s HR 140bpm while yours is 185bpm? 😅

To be fair, there are many possible reasons, including
1️⃣ Heat
2️⃣ Bad recovery, poor sleep or stress
3️⃣ Caffeine
4️⃣ Normal hormonal changes
5️⃣ Dehydration

But the MOST common reason is that what you thought was your “easy pace” is still too fast for where your aerobic base is right now 🙃

Your body is working harder than you think, so the heart rate goes up.

You might have heard you need to run in “zone 2” to get better at running. Well what does that really mean?

Technically, it’s the heart rate zone where your body can stay aerobic (using oxygen) without struggling.

Training in this zone uses mostly fat instead of carbs, because it doesn’t need you to get energy FAST. It has to feel EASY.

Practically, for most people, this ends up somewhere around 65–75% of max HR. But this is often wrong, formulas and watches are often off, so a better way to find it is: the pace where you can speak in full sentences without gasping - fully conversational.

✅ You can talk normally
✅ You can breathe through your nose
✅ Effort feels about a 3–4 out of 10

How to get it?
• Slow your easy pace down and focus on that type of run for 70% of your sessions.
📌 Accept that maybe you’ll be walking fast, not jogging 👍

Your ego might hate it at first… but then your aerobic system adapts, your pace gets faster at the same heart rate, and the spikes stop. That’s the goal, and this is where you will see progress down the line - trust the process and don’t fight it.

Need support with your running journey and looking for more tips - FOLLOW and comment RUN

25/11/2025

What should you eat before a HYROX?

SAVE this one for your next race!🫡 You’re welcome!

…here are some carby snack ideas for you to try so you’re covered regardless of how much time you have to prepare!

⏱️2 Hours Before…

Reach for a balanced snack with complex carbs + perhaps a little protein. This can be more wholefood-centric.

- 2 slices of white toast/bagel with honey, nut butter & banana

- Oats with banana, honey and cinnamon

- Rice cakes with nut butter + sliced fruit

⏱️ 1 Hour Before

Stick to simple, easily digestible carbs.

- Banana

- Low-fat yoghurt with granola

- White bagel half with jam

⏱️ 30 Minutes Before

Quick-digesting carbs only, keeping it light and simple.

- Energy gel

- Small handful of dried fruit

- 1 medium rice cake with honey

⏱️ 15 Minutes Before

Top-up fuel right before the race if it feels necessary. Again, this should be very small + very fast-digesting.

- Sports drink

- A few jelly sweets

- Half an energy gel

Carbohydrates are your muscles’ preferred energy source during a HYROX session.

This fact becomes more profound the further and faster we push ourselves…it will delay fatigue!!

So, timing your snack quantity and quality right become increasingly important!

Be sure to give these a go! And SHARE!

…and if you’d like to check if you’re truly ready for your next HYROX race…

FOLLOW for more strength, running and nutrition tips

Good luck 🤘🏼

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