My athlete Erin, who discovered a surprising, if fleeting, taste for Marmite during Ironman South Africa, is entering her first year of emergency-medicine residency. Given the demanding schedule and her plans to enjoy the spring triathlon schedule in New Orleans, she asked me what she should be doing now. Here’s what I prescribed; I hope it might help you during those times when your life is busy but you want to maintain fitness.
-one run has strides/pickups or short intervals
-one run has a tempo middle section of 10-30 minutes
-one run is a little longer, ideally building to then maintaining 90 minutes
-ride as you can, keeping your bike on the trainer so you can do 30 min. 1-2x/week
-focus on keeping your rear end conditioned
-do pedaling drills (spinups, single-leg pedaling)
-drills to warm up
-a few fast 50s
-pushups/situps/squats/lunges/yoga 2-3x/week. Even 10 minutes of at-home weightless strength stuff matters.
-REALLY push quality of life when you aren’t at the hospital [or wherever you find work/relationship stress]. Sleep a lot and eat well. Don’t be afraid to take 2-3 days per week OFF of workouts in favor of lying on the couch, legs up, reading a novel.
In January, I’ll be returning to one of my favorite places: the Kripalu Center for Yoga and Health in Lenox, […]
Yoga teachers and movement geeks: here's your last chance to sign up for a wonderful applied anatomy training that happens online in real time (or, if it's better for you, your own schedule) starting this Saturday. Carolina Yoga Company is hosting this training with two wonderful teachers, Jenni Tarma and Jenni Rawlings.