Episode 2: Stay Fit while traveling | Off-season | Listener Q&A

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fitontheroadIn this week’s episode, Dave and Randy discuss a bit about their own training and nutrition, keeping fit while traveling, effective off-season planning to have a really successful next season, and they cover off on some listener Q&A.

Here are four of many topics of this conversation… King LeBron James and his rule over his kids, eating breakfast, buying a bike, and the greatness of the Warrior Bar.



Soy Article from Men’s Health

Dave’s Article on Maffetone Training

Segment 1: Maintaining Fitness on the Road

Plan ahead…

  • Before your trip, head to the store for some healthy snacks.
    • Quest Bars (Right amount of protein, lowest amount of sugar available in a protein bar)
    • Picky Bars (Great Gluten Free Option)
    • Warrior Bars (onnit.com)
    • Nuts/Seeds (Unsalted or Sugared/Whole)
    • Trail Mix works well for a good snack with some variety
  • One Full Gallon Ziplock bag of these kinds of snacks can keep you going for a few days on the road
  • Eat every 2.5-3 Hours
    • Keep the metabolism engine running
  • Pack your gear. Running shoes, shorts, performance Ts, your run watch, heart rate strap, etc.

No Facilities, No Problem

  • Simple Go to body weight workout you can do in your hotel room…
    • 4 Repeats of the following (one right after the other, rest 45 seconds between each of the 4 repeats)
      • 15 Body Weight Squats
      • 60 Second Plank
      • 15 lunges / Leg (alternating)
      • 10 Push Ups
      • 15 Reverse Crunches
  • Treadmill Available?
    • My go-to treadmill interval workout is 30 minutes and it looks like this:
      • 7 Minute Warm Up Jog
      • 15 Minutes as 5X:
        • 2 Minutes Hard
        • 1 Minute Easy Jog (Recovery)
      • 8 Minutes Cool Down Jog/Walk

Have a heightened awareness

  • Get an app and track your food and water consumption

Make good choices…

  • Order wisely when eating out
    • If the menu offers small plates, order from that menu
    • Order appetizer portions or plan to eat 50-75% of a normal restaurant portion
  • Balance meals, if you go heavy in any direction, go heavy on the protein and try to go lean proteins
  • Many restaurants have at least one healthy side available (sweet potato instead of standard baked potato for example)
  • Travel dehydrates you. Drink water more than usual. Usual is half of your body weight in ounces up to 100 oz per day. Limit Alcohol.
  • If you grab a cookie during the conference or have a couple too many drinks, just get back on track the next meal or the next day. Don’t let the entire trip get away from you.

Brought to you by Gatorade Endurance

Segment 2: Evaluate and Plan for Off-Season

Take a good, hard, honest look at last season

  • Download Dave’s  whitepaper
  • Identify main areas that you want to work on in the off-season
  • Research the proper ways to improve in those areas
    • Examples:
      • Endurance
        • Zone 2 Work (Bike and Run)
      • Strength
        • Sport Specific Strength Training
        • Stairmaster (Don’t hate)
      • Weight
        • Clean up day to day nutrition
          • Logging
        • Calorie Counting done right
      • Sport Specific Skills
        • Swim Technique
        • Run form
        • Bike Handling
  • Create a plan
    • Get help from others (Free and Paid as needed)
    • Benchmark to gauge effectiveness every 4 weeks
    • Be patient and stay committed

Segment 3: Listener Questions

Getting started in Triathlon…

What do you need to finish a sprint tri?

  • Basic Gear
    • Goggles
    • Swim Cap
    • Something to wear to swim in (I would buy tri shorts and top to use throughout the event, although people wear run gear for Sprint events fairly often)
    • Bike (Can be MTB, Hybrid or Road Bike)
    • Helmet
    • Shoes
    • Sunglasses
    • Appropriate clothing
    • Running shoes
    • Cap
    • Body Glide or the like
  • 5-6 hours per week to train

What do you need to step up to a 70.3? 140.6?

  • Upgrade your gear a bit
    • Bike has to fit to ride long, fast and efficiently
    • Shoes also have to be right
    • Tri kit
  • Join a club
  • 8-10 hours per week to train (70.3)
  • 14-18 hours per week to train (140.6)
  • Race wheels can be rented
  • Aero Helmets are fine, but not necessary

What is the best way to buy a bike?

  • Fit, fit and more fit
    • I don’t care if you can get a Cervelo P5 for $2K. If it doesn’t fit, it isn’t worth $1 to you.
    • Get your fit done by a good bike fitter.
      • Locally in Dallas/Fort-Worth we have Trent Nix from TriShop in Plano or Bud from Knobbies & Slicks in Keller. You cannot go wrong with either one of these guys.
      • There are more poor fitters trying to slam people into bikes that they can sell them than there are bike fitters that are willing to give the athlete the right bike for them, regardless if they can sell them that bike or not. (Trent example)
  • Once the fitter tells you what fits you best, go look at the used market for those bikes.
    • Gently used bikes are generally the best deals
    • You can get more bike for your money on the used market
    • Once you locate a bike you want to take a closer look at, have the owner bring it to YOUR trusted bike shop mechanic. Look it over and ask the mechanic to look it over and tell you what they think. Often, the mechanic will do this for free or for very little, like a 6 pack of IPA.
    • Once the condition of the bike is found to be good, start to negotiate
  • If you want new, go look in that direction using the fit information given to you by the fitter.
    • It is relatively common for the shop where you had your fit done to apply the cost of the bike fit toward the price of the bike. If they don’t offer this, ask. Most of the time, they will do so.
    • Sometimes you can find new but last year’s model. That will also get you more bike for your money.
    • New bike purchase should ALWAYS include dialing the bike in for your fit. If a shop tries to charge you extra for that, walk. Go somewhere else.

Check out the Resource page at octane-athletics.com for free training plans, workouts and other cool stuff.

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