5 Insights That Elevated My Performance Last Month
AR | Race/Workout Report
Race/Workout Description:
Core4 Recap: https://www.instagram.com/p/DNcQUflOCrX/
Gravel Worlds Recap: https://www.instagram.com/p/DNyUsoS3AR_/
Number Analysis:
Core4
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152km, 804m, 4h37
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327W NP, 164bpm avg
Gravel Worlds
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244km, 2861m, 7h02
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325W NP, 160bpm avg
AR | Energy Tip
Post-Training Passive Heat Exposure
Sauna or hot bath can be used for passive heat exposure. Be careful especially with hot baths, because it’s much harder to cool yourself (you don’t have the help of sweating). I personally do around 15-20 minutes of heat, right after my workout of the day, 4-6 times a week. I’m not going to tell you at what temperature I do my sessions. My suggestion to you before starting is to look online, start easy, and adjust accordingly (be careful!). As a guideline, it shouldn’t feel pleasant and should leave you craving cold immersion.
I drink an additional 500ml of fluid with adequate electrolytes (salt, magnesium, potassium, and a trace minerals) before and after. This will help mitigate negative effects on the following day’s training session.
AR | Book Suggestion
The Lion Tracker’s Guide to Life
3 Quote I’m pondering from the book:
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“I don’t know where I’m going but I know exactly hot to get there”
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“Yet, for all of us a life with no sharp edges would be worse. The hazard of modern time is the danger of no danger.”
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” In a situation in which things were happening incredibly fast, by being slow, Renias was able to create time.”
AR | Technologie(s) that Enhanced My Work
PEMF
I first got introduced to Pulsed Electromagnetic Field therapy after my concussion at Paris to Ancaster in 2022. Following the accident, I wanted to do everything in my power to try to accelerate the recovery process.
What I use: Bemer
I’ve continued using Bemer pretty much every day since then to improve microcirculation, which is thought to result in better recovery.
Contrary to other recovery modalities, there’s no feeling during the treatment, so it’s hard to assess the effectiveness. The scientific evidence for PEMF therapy benefits remains limited and mixed. But here’s why I personally use it:
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Low risk
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Low opportunity cost (I sit on it while doing compression boots and reading)
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Improved blood flow (more efficiently delivers nutrients to muscles and removes waste products)
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Reduced inflammation and soreness
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Better sleep
AR | Note To Self
The more you own – the more control you get.
Do not wish for what is contrary to reality. Instead, take ownership of the situation by assessing it as objectively as possible instead of resisting it. Then choose what best serves your desired outcome.
BONUS: Stépahnie Boulay – Est-ce que quelqu’un me voit ?
Thank you for your attention, and as always, take care of yourself by making the most optimal choice in every moment and do the same to take care of the ones you love.
