BIO

Rachael McIntosh is one of Canada’s top up and coming Olympic hopefuls. Placing fourth at her first Olympic Trials in the heptathlon Rachael’s aim is to finish on the podium in Rio in 2016. Recently graduated from the junior category and moving up to senior, Rachael left behind her two Canadian Junior Championship golds, Pan American and World Junior experiences to compete with the big girls.

Rachael started her career in 2010 with two third place Big East finishes at the University of Pittsburgh, but moved back to Canada to claim the indoor CIS championship in the Pentathlon in 2012.

Named Canada West 2012 Female Field athlete of the year, and Nominated for Female Athlete of the Year at the University of Calgary, Rachael is quickly becoming the one to look out for.

Rachael relies on BioSteel products to ensure that she has the energy necessary to train for and recover from the punishing seven-event Heptathlon.

---

WORKOUT

Rachael trains on the track two hours a day, Five days a week. With seven events to train for, Rachael will practice at least two events each practice and is in the weight room two to three times a week.

When she is in the weight room, Rachael does a very select number of exercises. The specific exercises in Rachael’s weight program are Power Clean, Squat, Power snatch, one Leg Squat, Bench Press and Dead Lift.
- In one weight session she will do about 5 of the mentioned exercises. 2-4 sets of 3-10 repetitions depending on the stage of her competition program.

NUTRITION

Favorite foods:
- Steak
- Avocado
- Greek Yogurt
- Quinoa

Rachael will eat four meals each training day:
Rather large breakfast 1.5 hours before Practice
Post workout Recovery shake and large meal immediately after practice
Smaller 1Ž2 portion dinner between 3-4 pm
Second smaller 1Ž2 portion dinner between 6-7:30pm