22-04-2025
Hyrox Pro Lucy Davis reveals her #1 training rule for women for race-day success
If there's one person you can rely on for Hyrox advice, it's athlete Lucy Davis. The 28-year-old has competed in five doubles races and four solos, with her fastest solo time an incredible 58:03. We previously hit Lucy up for a full rundown of how she trains and prepares for the event, but if Luce could only choose one thing to help her cross that finish line, there's zero hesitation about what it would be: 'fuelling as hard as you train'.
'The number one Hyrox training tip I can share is to focus on and prioritise your nutrition and how you fuel yourself just as much as how you train,' she tells me.
'I have experienced under fuelling during marathons, Hyrox races and ultra-marathons before, and you experience something called 'bonking'. The best way for me to describe this to you is that it's when you feel your body has physically given up. You're extremely depleted of carbs at this point. When this has happened to me, I've physically had to stop.'
When I ask her if this could be particularly significant for women, who experience more hormonal fluctuations than men due to the cyclical nature of our menstrual cycle – not to mention pregnancy and menopause – it's a hard yes. 'Fuelling correctly around Hyrox is especially important for females because of how this impacts our energy levels, hormones, performance, and long-term health,' she explains.
'Women's hormones (like estrogen and progesterone) are sensitive to energy availability. Under fuelling can disrupt how these hormones function and therefore have an effect on your menstrual cycle (leading to issues like amenorrhea - when you stop having periods). This affects bone health, fertility, and mood overall,' she adds. 'Proper fuelling before and after workouts helps maintain energy, improve strength, endurance, and recovery for women.
'Without enough carbs and protein, women may feel fatigued quicker and struggle to make progress in their training. So, if you can fuel efficiently and smartly around your training, it will really help you when it comes to race day.'
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What exactly does she recommend eating? 'Before every race or training session, I'll always have a bagel, a Go bar and a scoop of G1M sport (a carb and electrolyte mix). During training, I will either have gels or G1M and electrolytes. Post-training or race, I'll have a second breakfast – either a bowl of oats with protein, or a protein shake. Hydration is also key.'
Here's an example day of food for Lucy, on a Hyrox race week.
Breakfast one: 'A massive bowl of oats with protein, fruit, peanut butter or Biscoff and honey. My oat bowl is excessive, it's probably around 700-800 calories.'
Breakfast two: 'After my morning run, I'll have G.1.M, which is electrolytes and carbs in a mix, and a Go Bar or a bagel. That will fill me up until lunchtime.'
Lunch: 'Pasta or rice with meat or fish, and veggies. I'm very busy and not the best cook, so I sometimes have prepped meals, too. They're really helpful.'
Afternoon snack: 'A bagel, yoghurt bowl or another Go Bar.'
Dinner: 'Some kind of red meat, with rice, pasta or potatoes, and veggies on the side.'
Pre-bed snack: 'A massive granola bowl with berries and nut butter, plus a mug of Peak Sleep from BPN. It's like a hot chocolate sleep supplement that I have with hot water, and it sends me straight to sleep.'
Daily supplements: 5g BPN creatine, BPN G.1.M electrolytes and carbs ('I take this twice daily a couple of days out from a race'), BPN Strong Greens. 'I also take energy gels when doing long runs.'
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