Key Workout

• Hill Repeats
• Backside of Chatfield Dam (North side of Chatfield Reservoir)
• Start at the parking lot for the dog park
• 10 times up and down
• Effort of 75% of max for the first half of the hill, slight recovery on the flat (half way up) and max effort to the top
• Use the downhill as a recovery

• Eat immediately after your workout. The "magic" window to eat is within 20 min of finishing your workout
• Have your recovery meal and hydration ready to eat and drink following your race or workout
• Take on more fats and proteins, the less intense the workout
• Put warm ups or warm clothes on immediately following your workout, even if you feel warm
• Your body is more susceptible to a cold after a workout due to the stress of the workout and the lack of calories in your body
• By eating and putting your warm ups on immediately after the workout, you will speed your recovery and allow you to train the next day