F
future
Guest
Very few athletes (elite and recreational) have the luxury of being paid to train. Most of us have to balance fitness programs with work, family and social commitments. Sometimes it?s tough to maintain balance in all areas and still improve performance. Here are some ideas for those trying to juggle a demanding training schedule with a hectic life.
? Loosely plan your training schedule in advance so you make your training time effective. It doesn't have to be precise, but know general mileage goals and intensity days week by week.
While you should have a training plan, you also need to keep it flexible. Because life happens, you will need to modify your training based upon weather, meetings, kids, family, and other obligations. Being able to deal with un-planned events will also help you deal with race-day mishaps and teach you to calm you mind and remain relaxed.
? Try to plan recovery days and weeks around commitments or other obligations. If you know you have to travel for work, try to schedule training so that is a recovery phase.
? Get adequate rest and recovery. Avoid overtraining or getting run-down with too many commitments, because your training quality will suffer.
? Set conservative and realistic training goals. If goals are a little below what you think is feasible, you're more likely to achieve your goals. It?s also better to consistently meet modest targets than to fall short of lofty goals.
? Match your performance goals to your ability to commit to training. If you only have a few hours to train a week, don?t plan to do a marathon.
? Consider your motivation for training and competing. Is it a lifestyle, health reasons, competition, winning? Each motivation will have a different method. Determine where training fits in your life and keep things in perspective.
? Try to use your commute time for training. Can you bike, run or walk part or all the way to work?
? Cut down or eliminate the commute. Can you work from home? Live near work, work near your home? Obviously, these are extreme measures, but there are options for limiting your time in the car.
? Try flexible scheduling. Can you come in later, earlier or take a longer lunch? Many employers are flexible if you ask
? Train at lunch. Not only is this very time efficient, but it makes you more productive in the afternoon.
? Break up your workout into twice a day sessions. Can?t train an hour each morning? Mix it up with an am/pm 30 minute session or one of weights one of cardio. Save your long training days for weekends.
? Plan morning workouts. If you train first thing in the morning, no matter what comes up during the day, you will not have to worry about missing a workout.
? Get organized. Get your workout gear ready the night before. Get clothes are laid out, tires pumped, bottles are full, food prepared. If everything is ready, you don?t need to waste time looking.
? Plan a family day at the same time you have a rest day. This allows your family to know that you will be available and limits the impact your training has on them.
? Ask for Support. Let you family, work, and friends know your plans and training goals so they can support you rather than complain about your absence. It?s amazing how supportive people can be if you ask for help.
? Communicate. Post your training plan where others can see it. Let them know what time you train, where and for how long so they all have appropriate expectations.
? Cook in bulk, and freeze or pack individual portions.
? Loosely plan your training schedule in advance so you make your training time effective. It doesn't have to be precise, but know general mileage goals and intensity days week by week.
While you should have a training plan, you also need to keep it flexible. Because life happens, you will need to modify your training based upon weather, meetings, kids, family, and other obligations. Being able to deal with un-planned events will also help you deal with race-day mishaps and teach you to calm you mind and remain relaxed.
? Try to plan recovery days and weeks around commitments or other obligations. If you know you have to travel for work, try to schedule training so that is a recovery phase.
? Get adequate rest and recovery. Avoid overtraining or getting run-down with too many commitments, because your training quality will suffer.
? Set conservative and realistic training goals. If goals are a little below what you think is feasible, you're more likely to achieve your goals. It?s also better to consistently meet modest targets than to fall short of lofty goals.
? Match your performance goals to your ability to commit to training. If you only have a few hours to train a week, don?t plan to do a marathon.
? Consider your motivation for training and competing. Is it a lifestyle, health reasons, competition, winning? Each motivation will have a different method. Determine where training fits in your life and keep things in perspective.
? Try to use your commute time for training. Can you bike, run or walk part or all the way to work?
? Cut down or eliminate the commute. Can you work from home? Live near work, work near your home? Obviously, these are extreme measures, but there are options for limiting your time in the car.
? Try flexible scheduling. Can you come in later, earlier or take a longer lunch? Many employers are flexible if you ask
? Train at lunch. Not only is this very time efficient, but it makes you more productive in the afternoon.
? Break up your workout into twice a day sessions. Can?t train an hour each morning? Mix it up with an am/pm 30 minute session or one of weights one of cardio. Save your long training days for weekends.
? Plan morning workouts. If you train first thing in the morning, no matter what comes up during the day, you will not have to worry about missing a workout.
? Get organized. Get your workout gear ready the night before. Get clothes are laid out, tires pumped, bottles are full, food prepared. If everything is ready, you don?t need to waste time looking.
? Plan a family day at the same time you have a rest day. This allows your family to know that you will be available and limits the impact your training has on them.
? Ask for Support. Let you family, work, and friends know your plans and training goals so they can support you rather than complain about your absence. It?s amazing how supportive people can be if you ask for help.
? Communicate. Post your training plan where others can see it. Let them know what time you train, where and for how long so they all have appropriate expectations.
? Cook in bulk, and freeze or pack individual portions.
