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Two-a-day workouts
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 2005-08-22 7:43 PM |
Member 14 |  Subject: Two-a-day workoutsI realize the importance of doing two-a-day workouts. I tried following such a plan last week (30min in the oh-so-early morning, 45min after work). However, half way through the week I started getting huge dark circles under my eyes. How are you guys able to fit in two workouts a day and not be tired all the time? |
| 2005-08-22 7:51 PM in reply to: #231327 |
Master 2005  South Florida | Subject: RE: Two-a-day workouts The majority of my workouts are 2-a-days. That being said, I have a lot more freedom than the average bear...maybe rather than waking up at the crack of the crack, you could do both after work. It's always lovely to swim after a hot run or bike. If you're doing 30min + 45min, you'd still be finished in an hour and 1/2 max. |
| 2005-08-22 8:33 PM in reply to: #231327 |
Elite Veteran 831   Northern Va/Metro D.C. | Subject: RE: Two-a-day workouts In my opinion, if you're not getting at least 7.5 hours of sleep with double workouts, you may be undermining the effects (some may disagree). Recovering is where you make your gains, no sleep-no recovery. As the above poster mentioned, brick workouts including swim-run are wonderful ways of achieving frequency without sacrificing rest. Just make sure to keep the intensity in check. |
| 2005-08-22 8:39 PM in reply to: #231367 |
Pro 4481 Reston | Subject: RE: Two-a-day workouts I second what Trilover says, in that you need to be getting your sleep. If you are getting up a few hours earlier than normal to workout, you are going to have to try to get to bed earlier. I find that the more I am working out, the more my body has reacted by letting me know when its time for bed. If I go to bed around 10, I can get up at 6 to run or ride with no problems. I never did anything productive late at night other than sit around and watch TV, so I figure I'm not missing out by just going to bed. Do what works for you, but certainly don't walk around feeling like a zombie just so that you can swim at 5:30 am when the pool opens. |
| 2005-08-23 7:30 AM in reply to: #231327 |
Elite 2468 Racine, WI | Subject: RE: Two-a-day workouts Agreeing with the above posters...you need your sleep. Keep in mind that you don't have to do two workouts a day EVERY day. 2x/day, 2 or 3 days/week and rested is far better than 2x/day 5 days/week but exhausted. Trilover is (IMO) absolutely right...if you don't sleep you won't get the benefits from your training that you could. |
| 2005-08-23 7:59 AM in reply to: #231339 |
Master 1889 Ann Arbor, MI | Subject: RE: Two-a-day workouts I get up before the butt crack of dawn for my run and either swim or bike at night most nights. These last two weeks have been messed up because the boys start school this week and there was shopping etc to do. I also get to sleep by 9-10 every night. Often before all the kids do. I just have to. My husband has bed time duty. |
| 2005-08-23 8:21 AM in reply to: #231327 |
Elite Veteran 777 flatland | Subject: RE: Two-a-day workouts I work out at lunch and after work. I love the tri lifestyle but I have never in my life loved anything enough to get up earlier than I have to. The key IMHO is finding a schedule that works for you (ie, not just going by what others do). May sound obvious but I'm always suprised by how many people think they have to work out at 5am just because so many others do. You'll have to juggle your schedule some and find what you're happy with. If you want to work out early and don't mind it, then go to bed earlier. If you hate working out in the morning, find another time. As others said -- don't cheat yourself of sleep, that will kill your training. Good luck with it. |
| 2005-08-23 8:57 AM in reply to: #231327 |
| Master 1728 portland, or | Subject: RE: Two-a-day workouts I'm assuming you're not only new to tri's, but possibly aerobic training. As with starting anything, the best payoffs will come from patience. Keep your intensity down as you introduce two-a-day's, start with a couple of two-a-day's a week, keep the efforts shorter for starters. The best advice I've been given in developing a training program is to start with frequency (low volume, low intensity, frequent workouts), then add volume (low intensity, reduce frequency accordingly with longer efforts), lastly add intensity to some of your workouts. Getting enough sleep as mentioned earlier is also important, but I don't know how people can get 7.5 hours of sleep on a regular basis while training and working. scott |
| 2005-08-23 9:34 AM in reply to: #231327 |
Pro 3870 Virginia Beach, VA | Subject: RE: Two-a-day workouts I am NOT a morning person and I hate getting up for work let alone 2 hours earlier to train. I started with 1-2 days a week for masters swim then added a ride or run after a few weeks. I keep my morning workouts relatively short (60-90min) aside from my Sunday long ride or long brick. I tend to double up 3-4 days a week but half of those are usually back-to-back or real bricks so I only get up early 2-3 days a week. Planning ahead will also help. I try not to plan an early AM workout the day after a long or intense PM workout. You also need to figure out how much rest your body needs. I can operate fairly well on about 6 hours of sleep...although I'd love 8-9. Some people are completely useless on anything under 8. Edited by TH3_FRB 2005-08-23 9:43 AM |
| 2005-08-23 10:43 AM in reply to: #231327 |
Master 2491 | Subject: RE: Two-a-day workouts Get to bed early. Nap if you can. Make sure you get your rest days. |
| 2005-08-23 11:00 AM in reply to: #231327 |
Master 1359 South of SLC | Subject: RE: Two-a-day workouts Another two-a-day workout four days a week guy here. I actually do my first at lunch during work and the second after 8 p.m. when my son goes to bed. I sleep about 8 hours per night, so I get enough sleep, but I am still tired most of the time. I try and eat well, which helps avoid the blood sugar peaks and troughs. I also nap on Saturday and Sunday afternoons and take Sunday off entirely. I found the first couple of weeks of two-a-days were the worst. You will get used to the level of exercise you are putting in and your body will adapt. Mike |
| 2005-08-23 11:46 AM in reply to: #231327 |
| Master 1384 Brooklyn, NY | Subject: RE: Two-a-day workouts I cannot agree with the above posters on sleep. This coming from someone that bareely sleeps (avg 3-5 hours a night). In a past life when I was playing the role of a 20 year old, I made sleep a priority. The gains were tremendous and quick to boot. Fast forward 16 years, now with family two jobs and aspirations for anything positive in life, I'm forced choose between sleep drive thru it, I choose to live life to the fullest until I'm dog tired. |
| 2005-08-23 11:55 AM in reply to: #231820 |
Master 1889 Ann Arbor, MI | Subject: RE: Two-a-day workouts cobannero - 2005-08-23 12:46 PM I cannot agree with the above posters on sleep. This coming from someone that bareely sleeps (avg 3-5 hours a night). In a past life when I was playing the role of a 20 year old, I made sleep a priority. The gains were tremendous and quick to boot. Fast forward 16 years, now with family two jobs and aspirations for anything positive in life, I'm forced choose between sleep drive thru it, I choose to live life to the fullest until I'm dog tired. You may be able to function on 3-5 hours a night. I need 6 minimum but sometimes get less. A lot of people tho need more to enjoy life to the fullest. I hate being tired through the joyful times. |
| 2005-08-23 12:30 PM in reply to: #231327 |
Master 1462 Michigan | Subject: RE: Two-a-day workouts I would say half of my workouts are two a days. I will usually swim in the morning due to less traffic at the pool and ride my bike in the evening when it cools down and rush hour traffic has subsided. |
| 2005-08-23 12:36 PM in reply to: #231327 |
| Extreme Veteran 511 Minneapolis, MN | Subject: RE: Two-a-day workouts The key to improvement is not the workouts, but the recovery. Your body builds muscle and endurance capability when you are NOT working out. The workout only triggers the body to compensate for the stress you put on it. Two a days are tough if your workouts are hard. The body needs about 20 hours to replace glycogen reserves after a workout. You may want to go back to one a days, and make sure and get some quality carbs and protein within a few hours after the workout. Overstressing the body without giving it time to recover can hurt your progress. |
| 2005-08-23 12:38 PM in reply to: #231327 |
| Extreme Veteran 511 Minneapolis, MN | Subject: RE: Two-a-day workouts Here's some tips for two a days from Gatorade: http://www.gssiweb.com/reflib/refs/280/heatnewsletter.cfm?pid=38 |
| 2005-08-23 12:56 PM in reply to: #231327 |
Champion 19812 MA | Subject: RE: Two-a-day workouts I do usually 3 two a days a week. My hardest two a days this month are Tuesdays...bike and run intervals. I try to do them a few hours apart...today probably 8-10 hours. I'm unemployed so I have more freedom than normal when working. The day before and day after my hard two a days are easy days just swimming. My coach when he first had me doing two a days they were either bike/run bricks, or either bike or run with a swim later in the day. Now my two a day days are getting a bit harder...more intensity and longer. I'm only in my second season. I like doing each 3 times a week with a day off which means 3 two a days. |
| 2005-08-25 1:50 PM in reply to: #231327 |
| Member 14 | Subject: RE: Two-a-day workouts Thanks for all the tips guys. I never considered doing two-a-days only a few times per week (I guess I'm an all-or-nothing kind of guy). I always thought all serious triathletes did two-a-days Mon-Fri. I will start with two two-a-days per week and work my way up, always ensuring I'm getting 7.5 hrs sleep/night. Also, Yaqui I like what you said about starting with low duration, low intensity, high frequency, then increasing duration and finally intensity. That made a lot of sense. |
| 2005-08-25 2:23 PM in reply to: #231327 |
Expert 1169 Charlottesville, VA | Subject: RE: Two-a-day workouts As someone new to two-a-days, I agree with the posters stressing the importance of keeping the number, intensity, and particulary time of the two-a-days within reason as you build endurance. I've grown to like the two-a-days. Kind of a kick-start for my self discipline to realize I've got to get up and get going in the morning to get both workouts in that day. |
| 2005-08-25 7:35 PM in reply to: #231327 |
Veteran 200 san francisco, ca | Subject: RE: Two-a-day workouts wow. i am a slacker. thanks for the virtual a$s-kicking, all  |
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