Maintaining Race Training During Vacation

 

How to Run Longer | 3 Workouts That Build Stamina

Video taken from the channel: The Run Experience


 

Training For An Ironman While Traveling | 9 Weeks Out

Video taken from the channel: Nick Bare


 

How to Run While on Vacation | 4 Running Tips to Stay Fit while Traveling

Video taken from the channel: Jordan Thomas


 

How To Stay In Shape On Holiday

Video taken from the channel: Mike Thurston


 

How I Balance Weight Lifting and Running

Video taken from the channel: Nick Bare


 

How to Run Longer Without Getting So Tired

Video taken from the channel: The Run Experience


 

8 Tips To Stay In Shape On Vacation (And While Traveling)

Video taken from the channel: Merijn


Luckily, with some improvising and creativity, it’s possible to stay committed to your training, while savoring your getaway in the process. Use the following tips to strike a balance between training and indulging. Plan Your Routes Before Leaving. Make a game plan ahead of time to maximize your running time. Otherwise you risk spending too much time finding a route you like when you could already be. Try to go with the 80/20 rule, and eat a well-balanced diet with healthy foods 80% of the time, while having fun vacation foods 20% of the time.

Keep a water bottle with you on the go to remind. I can’t forget to mention how important it is to mind your eating while on vacation, especially if you’re training for a race. While I definitely indulged myself, here are some of the things I did to not get too out of control: Keep healthy snacks available throughout the day Limit alcoholic drinks or. If you need to skip a run in your training plan, know that it’s not a huge setback & in fact, many times giving your body time off to recuperate can help you become a stronger, better runner. Before going on vacation, shop from a wide selection of running gear: For Men.

For Women. “Three moderate distance runs a week at a moderate to hard pace will help maintain your base fitness, allowing you to return home feeling rested and rejuvenated,” says Kari Smith, a. Match your periodization with vacation such that it’s a recovery week requiring a lower training commitment.

Note that with a loss of control of your diet, you will likely gain weight while away from home. Plan this into your life and your first couple weeks home to ensure racing weight success. 2 – Cardio.

If you want to continue working out while on vacation, resistance training should always be your primary focus. Strength training is the main driver to both gain and maintain muscle mass, and taking that stimulus away will make you more prone to muscle loss. Getting the run over with leaves the rest of the day open for vacation fun or family time. Wardian recommends running to the beach and having your family meet you at the nearest breakfast joint when they wake up.

2) Don’t freak out about missing a run. Rent bikes, swim, golf, play tennis, take a yoga class, hike or participate in other cross training options. This allows you to spend time with your family and friends, but also get a great workout in. You can be active, burn a few calories and have fun without putting on your running shoes.

Aim for 10,000 steps per day as you trek your way through your destination’s tourist sites. 6. Take a Detour. If your vacation involves a long road trip, plan a day for a hike along the way.

Check with the parks or forestry service in the areas along your route to find a trail that fits your fitness level. 7.

List of related literature:

Take a padlock ifa locker might be available to store street clothes, a watch so you can pace your race preparations to meet the scheduled race time, and pen and paper to record race results and the evaluations of your performance.

“The Art of Sprinting: Techniques for Speed and Performance” by Warren Doscher
from The Art of Sprinting: Techniques for Speed and Performance
by Warren Doscher
McFarland, Incorporated, Publishers, 2009

Try to mimic the start time scenario of the most important races of the season during training so that you feel comfortable with your decisions on race day.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

This is the best way to handle it, but it will still throw off the scheduling of training for your A-priority race.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

For all these reasons, I strongly advocate prep races and have suggested in the training plans points in the schedule at which they would be appropriate.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

In mapping out your Specific Preparation, you choose a specific race and distance and then match those demands in your training.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

• Focus on an important race months in advance and use other races to help you build up to the important one.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

You bring in every element of training that’s important; the week you are not going to race, you train harder, and the week you are racing, you back off.

“Running to the Top” by Arthur Lydiard, Garth Gilmour
from Running to the Top
by Arthur Lydiard, Garth Gilmour
Meyer & Meyer, 1997

Although it may be difficult, logging the training distance will pay off on race day.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

The first 1 1/2 to 2 weeks should be like the general preparation period, and the remaining training time should be split between a specific preparation period and a race preparation period.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Race day is not the time for new shoes, new food or drinks, new clothing, or anything else you haven’t done on several training runs.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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46 comments

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  • I was told always in the noise out the noise don’t open your mouth, once in the noise out the mouth started the hell with it gasping has begun?
    What about head placement? ( angle wise)
    really great info thanks, the leg thing can’t believe never heard of but I like!!!

  • “BW” = Calisthenics.
    The training regimen seems logical. Run first, weights second. Simultaneously do both on same day, Each day different set of muscles, Have a day off for one or the other and have them spread apart.
    I’m suprised tho there’s no running form emphasis. That will drastically effect a weight lifters running performance

  • Hey Nick,
    I think I got a really important tip for you: do at least one small training triathlon event to practice the swimming in a big messy bulk of athletes.

    I did a sprint distance today, which was the first one after quite some time, and really struggled during the swim although training extensively for tgat (my swimming volume and intensity quite a bit higher than yours, as far as I can tell). The reason for my struggle wasn’t my physical fitness, which was great today, but my mental fitness, which was quite low due to my grandfather beeing on his death bed.
    In that situation, I couldn’t handle all the kicking in the water by my fellow athletes and almost bailed out. I don’t know how secure you are in the water, but especially if you aren’t fully comfortable yet, you should have the experience of getting kicked in the face at least once before. I would have had no problem swimming the 4k today in a pool, but struggled really hard to finish 500m in the bulk

  • The key to getting in shape is: you don’t. That’s what vacation is suppose to be. To relax, to not think about working out, exercise ect. I use my time on vacation to hang out with friends, having a good time and not being strict with the diet. Don’t get me wrong, I sometimes work out twice a day for the whole year, except this week. I seriously don’t give a fuck about my diet now, or else I will be going crazy! Just my point of view on the wole vacation thing.

  • The best travel tip is definitely the fact that not everything will be perfect and you should just enjoy your vacation.
    Thanks Merijn for your good work and the daily motivation! #myshreddedlifestyle

  • hey Mike, for a while there i though you had abandoned youtube, we hadn`t heard from you in so long!! i love the haircut!! a military cut always looks good a hot Man with Muscles!! i`m looking forward to seeing more video`s!! did you get married since we last heard from you? in one of the gyms where you spoke of the misses, who liked to do the lower body and that you were lacking in the same area and thought you should do legs, at least once (or twice) every 10 days. if you did marry, may i offer my congrats!! thank you so much for sharing my friend, with love from Wes!! hugs!!!

  • @Nick Bare just found your channel, can I ask you whats your resting heart rate?
    I am obese and I’m trying to get fit, but after I eat my heart rate goes about 100-110.
    resting I’m about 80.Thanx Nick.

  • Your protein powder never gets checked because you are white. If I carried protein powder with me across the border. Immigration and customs enforcement would crucify me upside down like St. PETER and then lock me up at Guantanamo Bay. Try walking a mile in a Haji’s shoes whitty.

  • My tip is: Don’t chug water when you’re about to be having a flight(s), especially when on creatine. Having to piss every half an hour when travelling sucks

  • My fav tip is to choose trackable meals because it is too difficult and i always try to do that but because i am not sure i pretty much overestimate a little the meals.

  • For goggles, I use TYR 2.0 Special OPS. Very comfortable and give you more peripheral vision not like the eye socket goggles your using. Just a thought.

  • My favorit travel tip is to use the time you have. As example if you are waiting for your flight in the airport and there are still 2-3 hours left your can easily do some Handstands or Pushups, maybe also Pullups to get a small pump and feel good between all the sitting down in the airplane.

  • No ones asked yet but im sure someone will… the main song is ‘run for your life’ by the seige… one of my favourite songs… very motivating

  • What’s the way to have a high incline bench and a high flat bench? I’ve got to nearly 140 kg on incline but then can just about do 120kg on the flat… Question is how do u make both go up and not one more than the other? Cheers

  • Hey Mike! Thanks for the tips and the update. I love seeing your idea of a “holiday” — sweating it in Thailand, sampling all kinds of food, hitting the gym, staying focused and then sharing some tips on your return. That’s commitment! Your approach to conditioning inspires me to be more conscious of quality and take the time to invest in nutrition and keeping track of progress. Thank you for all the videos so far. I’m just getting started:-)

  • Tip nummer 1 vind ik de mooiste tip ��.

    Dit jaar op reis veel lopend gedaan ook al was er een gratis bus die elk uur naar het strand en centrum reed. Was goed te doen en dagelijkse beweging was dan ook weer in the pocket ��. En ook zelf boodschappen gedaan om genoeg proteïne binnen te krijgen + protein bars meegenomen. Still in shape �� en toch super genoten ��.

  • i always have to laugh if some fitness guys talk about cortisol release and stress, �� you have no clue how much cortisol your body actually has to release thrugh stress so that it would actually affect your gains, cortisol dosnt do shit to a guy who has a normal daily job and some stress at home, in his relationship or whatever, it dosnt affect ur gains at all…what really counts though is sleep, if you sleep bad every night you will fuck up your gains pretty fast

  • Don’t get me wrong, you are a guy with great phisice and you should be proud what you have achieved, but seeing guys lifting weights shirtless in the gym just makes you look like a narcistic and egocentric moron. No offense, you are not that, but that is what I would think of you if I saw you in the gym like that…

  • My favorite tip is to drink lots of water, because it helps me to stay full and delay my fast. Besides that it´s also healthy and now I love to drink water instead of drinking soft drinks, which I now see as a waste of consuming calories to hit your daily calorie intake.

  • I’m trying too hate lol I think it’s cause you white. But good luck bro good vibes running biking fuck the swimming black people stay on land lol

  • man i dont know who you are, but i saw a video by coincidence a couple weeks ago about this ironam prep. im hooked on seeing your process!

  • I can relate to being covered with flies all over my chest/neck and face when i get home and look in the mirror its pretty hilarous! ����

  • You men Are A very Good mentor or example for Me.. Im A Chef with A minimum of 11 to 12 hours in the kitchen. I hit the gym almost 4 to 5 times A day But I cant Help to Eat because of the energy Im exirting While Im on kitchen. And Its hard for Me to build muscles

    Hope you Can make some More diet meals that help Me the rest of the day. And some tips Thanks men. From philippines. Hope you read THIS also. THANKYOU �������� More videos to come

  • Mike this is perfect! i’m off to Thailand in 5 weeks! Krabi, Koh Tao, Phi Phi etc! got any other recommendations?! deffo going to try and hold onto some sort of physique.

  • befor i started training my body i was able to run 5 to 10 km no stop, but after 13 month of training, wich i got alot stronger, i then notice i can’t even run for 1 min

  • Check out this amazing T360 LED lighting Vest for nighttime running https://radekus.com/products/360-reflective-led-flash-driving-vest-high-visibility-night-running-cycling-riding-outdoor-activities-light-up-safety-bike-vest

  • this channel is awesome, great job. I’m wondering if you can talk about how running can impact gains in a positive way. I feel like all my track friends can get huge way faster than lifters that don’t runmaybe from having a more efficient metabolism or maybe from having such good circulation? I’ve always been curious!

  • Enjoyed the video Nick! Cool to see all this taking place in our back door. If you need an extra camera on the Ironman in November I’d be glad to help out. Let me know.

  • Hi, Nick, do you live in Texas? I live in San Antonio, and the houses in your community is almost identical to the houses in my neighborhood.

  • im a big a bike fan and had a little cry when u didn’t know there was the whole in the back of the fork crown. Great vids keep it up

  • Got injured just from looking at that thumbnail man. Watch that heel strike. Foot should be under center of mass when it makes contact with ground. Looking for more of a mid foot strike. That can get you injured real quick.

  • Form starts to loo devent, but seems like you do all your runs above aerobic treshold / LT1… could be very benefitial to go to do lactate / vo2max tests at a lab to get most of the training for the ironman.. #trainsmart

  • Bruh, I’m struggling to do 2.25 miles, I should probably find something else because I don’t think you’re supposed to be doing half way stuff at the same time as 1 mile left stuff

  • Glad to see you back Mike. I have out of the gym for 3 weeks due to illness and just started back tonight. Any advice? I know my cardio is fucked.

  • So I am really out of shape, and a couple days ago I decided to do something about it and began running 6 kilometres a day whith little to no acitivty before and im not quite sure if im doing it right? Tbh I was really suprised the first time I ran more than a kilometre.

  • My whole family eats like 1500 per meal and I’m allowed 1500 per day. So fucking annoying and I have the absolute worst will power if the food is in front of me

  • If you want to dispense with morning shit (that can really annihilate a run if you dont manage to do it),
    go on a fasted run (alternatively drink only a carb drink but NO FOOD)
    The odds of wanting to shit are much lower and you actually feel better on a fasted run.
    This is coming from someone who does 10+K runs in the morning so I’m not BS you.

  • Please can you give us some advice for running indoors? In particular, running to the toilet because sometimes I only just make it in time.

  • You wouldn’t maintain that much muscle doing so much cardio as a natural lifter I think there’s steroids involved or other banned substances

  • Jordan these are all great tips! I have been thinking about doing a couple videos similar to this one. As a matter of fact, I wrote an entire book on travel running tips so if you’re looking for more it’d be awesome if you’d check it out! Thanks! https://www.amazon.com/dp/B01GLININU

  • I think that the best tip would be: Always taking your protein supplements with you because you can simply take them everywhere. For example when you’re hiking in a forest or above a mountain and you need to eat something than you can simply take a proteinbar or energybar ����

  • I feel like when I see really efficient runners they run more with their chest out and up and chin up, like their chest & chin is leading the run. I think it helps air flow..

  • Hey bro love your channel you have really inspired me in my training I run xc but love working out i was wondering if you could make a video with training advice for teens? Thanks man keep up the good work

  • I haven’t ran since December 2019 but when I was running and lifting, I lifted 3 days a week (mon,wed,friday) and I’d run (5 to 9 mile at between 6:50 to 7:30 pace) my knee has gotten me away from running, but I never would lift and run on same days recovery is important.

  • This video: talks about running
    Me, a thespian: is here so I can be able to sing and dance at the same time without feeling horrific ��

  • Literally going away tomorrow and was thinking about training and how to get my proteins in. This is perfect! Also rate your advise and tips safe bro