Lucy Davis: Top Race-Day Training Rule for Women

If there’s anyone you can trust for Hyrox advice, it’s athlete Lucy Davis.

At 28 years old, Lucy has participated in five doubles races and four solo events, with her personal best solo time being an impressive 58 minutes and 3 seconds.

While Lucy has previously shared insights into her training and preparation routines, she emphasized one key takeaway that stands above the rest: the importance of fueling as intensely as you train.

“The top Hyrox training tip I can give is to focus on and prioritize your nutrition just as much as your workouts,” Lucy explained.

She went on to discuss her personal experiences with under-fueling during endurance events like marathons, Hyrox races, and ultra-marathons.

She described a phenomenon called “bonking,” which she explains as the moment when your body feels like it has given up entirely due to severe carb depletion. “When this happened to me, I had no choice but to stop,” she recalled.

I asked Lucy whether fueling correctly might be particularly critical for women, considering the hormonal fluctuations that come with the menstrual cycle, pregnancy, and menopause.

Her response was an emphatic “yes.” “Proper fueling for Hyrox is especially important for women due to the way it impacts energy levels, hormones, performance, and long-term health,” Lucy elaborated.

She explained how hormones like estrogen and progesterone are highly sensitive to the body’s energy balance. Under-fueling can disrupt the normal functioning of these hormones, potentially leading to issues like amenorrhea (when menstruation stops).

This, in turn, can affect bone health, fertility, and mood. “Getting proper nutrition before and after workouts helps maintain energy and improves strength, endurance, and recovery in women,” she added.

Without enough carbs and protein, she noted, women may feel fatigued more quickly and experience difficulty progressing in training. “By fueling smartly and effectively around your training, you’ll set yourself up for success when race day comes.”

What does Lucy eat to fuel her workouts?

Lucy shared the specific foods and supplements she relies on before, during, and after her training sessions.

Pre-Workout: “Before every race or training session, I always have a bagel, a Go bar, and a scoop of G1M Sport (a carb and electrolyte mix).”

During Training: “I’ll either have energy gels or G1M Sport with electrolytes.”

Post-Workout: “I follow up with a second breakfast, like a bowl of oats with protein or a protein shake. Staying hydrated is also critical.”

She also gave a snapshot of her diet during a typical Hyrox race week.

Lucy’s Sample Hyrox-Race Week Diet

• First Breakfast: “A big bowl of oats with protein, fruit, peanut butter (or Biscoff), and honey. My oat bowls are substantial, probably around 700–800 calories.”
  
  
• Second Breakfast (After Morning Run): “I have G1M (electrolytes and carbs), plus a Go bar or a bagel to hold me over until lunch.”
  
  
• Lunch: “Pasta or rice with meat or fish, and vegetables. Since I’m busy and not a great cook, I sometimes use pre-prepped meals, which are super convenient.”
  
  
• Afternoon Snack: “Either a bagel, a yogurt bowl, or another Go bar.”
  
  
• Dinner: “Red meat with rice, pasta, or potatoes, and veggies on the side.”
  
  
• Pre-Bedtime Snack: “A granola bowl with berries and nut butter, along with a mug of Peak Sleep from BPN. It’s a hot chocolate sleep supplement that works like a charm.”
  
  

Daily Supplements

• Creatine: 5g BPN creatine.
  
  
• Carbs & Electrolytes: BPN G1M Sport (twice daily in the days leading up to a race).
  
  
• Greens: BPN Strong Greens.
  
  
• Energy Gels: During long runs, Lucy incorporates energy gels for sustained performance.
  
  

Lucy’s approach to fueling highlights the vital role that proper nutrition plays in endurance sports like Hyrox.

By nourishing her body effectively, she not only powers through intense training sessions and races but also prioritizes her health and recovery to ensure long-term success.

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.