Tri Talk Tuesday: Train with Me
With triathlon training in full swing, I decided to start a weekly series called Tri Talk Tuesday. Each Tues I will blog about something triathlon related whether it's an update on my training, something new I'm trying or recently discovered, race updates etc. Today I'm kicking off the series with an inside look of what an early morning of training looks like for me.
Most nights you can find me packing my gym bag, picking out my workout clothes, making overnight oats for b-fast in the morning. Then I revisit my previous day of training, review any notes in my training journal about how I was feeling and finally asses how my body is currently feeling as I write out a workout for the next day. For example, if my legs are sore or just really tired, I'll swim and train upper body to allow my lower body some extra recovery time. Having a strategy and plan is place is a great foundation however it is really important to continue to make tweaks to the plan and listen to your body!
**this is an example of an early morning workout that usually results in a double meaning a second workout later in the day. It's tough for me to squeeze in a 90+ min workout before the workday so I break it into two.
5:15AM: Wake Up
I typically wake up before my alarm and then head on over to make my BFF, coffee. Usually it's instant for me--so easy and it tastes great, also I have no coffee standards so there's that :) Next I add a TB of non-salted grass-fed butter OR coconut oil to my coffee, stir and top with cinnamon and turmeric. Then I eat a quick breakfast which is usually a protein shake OR overnight protein oats. I usually prep a lot of these things early in the week because they are super easy to whip up and make great grab and go snacks.
6:00AM: Arrive at the Gym
I have a great gym in my building but with tri training I need access to a pool and bike so I signed up for a local gym membership. The gym is about a mile away from my house so my travel time is short. I quickly throw my stuff in a locker and head over to the spin room. This gym doesn't have an early morning class which is perfect because I have recently fallen in love with the Peloton app (only available on iPhone). For $12.99 a month you can take unlimited on-demand and live rides with elite Peloton cycle coaches on any bike, anywhere. Some days I'll do interval rides which are 45 min long but lately I have been adding on endurance rides a few days a week which tend to be 60-75 min long.
7:30AM Get Ready for Work
After my morning workout I typically rush home and shower to get ready for work. Basically, I go from sweaty workout clothes to fresh workout clothes as I currently work for a women's fitness boutique so my uniform is right inline with my lifestyle! Next I eat my post workout snack which is typically high in protein and head to work.
9-5PM Full Work Day+Meals
Nutrition is just as important as your workouts. You have to properly fuel your body that allows you to do so much! Without the right foods I'll have no energy and my body will start to break down the muscle that I've been working so hard to build.
11AM it's time for a snack. Some days, ok most days, I'm too lazy to cut up my apple so I spread almond butter and museli on it with each bite. This snack has the nutrients I need-- healthy fats and carbs to keep me satiated.
2:30PM it's time for lunch. I'll tell you right now that my meals are very simple and predictable. You will typically find a protein, a carb, veggies galore and healthy fats on my plate. I try to pack my lunch but I'm not able to all the time.
My go-to snacks are typically protein bars, a piece of fruit and nuts or popcorn.
5:30PM Off from work and arrive at home.
Did I mention that work is walking distance from my house? It's a 7 min commute to be exact--clearly I live a life of luxury. But really I feel so thankful not to have to spend so much time in the car. That frees up so much time for me!
6:00PM Workout #2
I don't always do a double for training but if I do, the workout will depend on what I did in the morning and how my body is feeling at this point in the day. My workouts are typically 90-120 minutes long, so if I did a 60 min ride in the morning then I'll either run or strength train for another 40-60 min.
7:30PM Dinner with Oscar
Time to eat! Lately I have been ordering meals from Hello Fresh, a meal subscription service that sends you ingredients and the recipe to make healthy meals at home. Everything I've tried is phenomenal, this lemon shrimp risotto included--protein, veggies, butter was used to cook the risotto. I'm pretty consistent with my food choices. Use code L3CJT8 to save $40 off your first Hello Fresh box.
9:00PM Dessert+Night Cap
I do have a sweet tooth so I opt for something high in protein when it kicks in. A chocolate protein muffin or a stack of protein pancakes is typically my go-to. And I'll have a homemade chai latte or non-caffeinated cup of tea with coconut oil to go with.
10:30PM Lights Out!
It's time to sleep and recover so I'm well rested for another full day.
Hope you enjoyed this post. Feel free to ask any questions in the comments below!