Sunday, May 16, 2021

Mayor Pike (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
5 sets:
5x (10sec at sprint, 20sec at easy)
-Rest 2min b/t sets-

Mayor Pike (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
5 sets:
5x (100m at sprint, 100m recovery)
-Rest 2min b/t sets-

Mayor Pike (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
5 sets:
5x (100m at sprint, 100m recovery)
-Rest 2min b/t sets-

Cool Down
3min at easy “cool down” pace

DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

PROTEIN POWDERS PROS & CONS
Protein powders can be a nice… supplement to the diet. Why? Because they can add protein but also offer some variety from meat. And for vegetarian or vegan athletes, they can be a great way to get a predominantly protein food.

There are two main downsides to protein powders. The first is that they do not have the same micronutrient density as a whole food source. Compared to beef or eggs, for example, there are fewer micronutrients in protein powders. The second downside is they aren’t as filling because they are dried. And even when you mix in the water, it’s often consumed in liquid form. This is often less satisfying simply because there is no chewing.