Maintaining race fitness from a stupid hotel gym
01-27-10, 08:48 AM
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Maintaining race fitness from a stupid hotel gym
Posted here because it has something to do with racing.
Okay, I have been less than diligent about getting some good training in for this season. I rode last Tuesday but no other days because it rained all week (I don't have a trainer and the US Navy owned me over the weekend). This week, I did a whopping 12 miles yesterday. two flats (one front, one rear) left me stranded so I said f-it and took a cab home. I will do a night ride on Thursday and a morning ride Friday. I race on Saturday.
On Sunday, I leave for Maui (work) for the week. I will be working long hours and probably not maintaining the best diet. I also won't have a bike to ride. My thought was to spend an hour in the gym each day doing 20 minutes on the treadmill, 20 on the elliptical, and 20 on the exercise bike. I hate hotel gyms so switching it up on the equipment makes it more interesting to me.
I return Friday and have a race on Saturday and Sunday. My goal is to maintain a pack finish since I don't have the time to dedicate to training.
So, anything I'm missing? Suggestions on maintaining fitness in a hotel?
Thanks
Rob
Okay, I have been less than diligent about getting some good training in for this season. I rode last Tuesday but no other days because it rained all week (I don't have a trainer and the US Navy owned me over the weekend). This week, I did a whopping 12 miles yesterday. two flats (one front, one rear) left me stranded so I said f-it and took a cab home. I will do a night ride on Thursday and a morning ride Friday. I race on Saturday.
On Sunday, I leave for Maui (work) for the week. I will be working long hours and probably not maintaining the best diet. I also won't have a bike to ride. My thought was to spend an hour in the gym each day doing 20 minutes on the treadmill, 20 on the elliptical, and 20 on the exercise bike. I hate hotel gyms so switching it up on the equipment makes it more interesting to me.
I return Friday and have a race on Saturday and Sunday. My goal is to maintain a pack finish since I don't have the time to dedicate to training.
So, anything I'm missing? Suggestions on maintaining fitness in a hotel?
Thanks
Rob
01-27-10, 08:57 AM
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Can you rent a road bike if you have daylight hours? Ship your bike there? I ship my spare bike ahead of me when I travel. Otherwise I have an article by Chris Carmichael that lays out some specific workouts to do on a hotel bike. I'd post it, but I don't know how BF.net would feel about posting copyrighted stuff. If you can, bring your pedals and a wrench so you can put them on the hotel bike.
01-27-10, 09:27 AM
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Can you rent a road bike if you have daylight hours? Ship your bike there? I ship my spare bike ahead of me when I travel. Otherwise I have an article by Chris Carmichael that lays out some specific workouts to do on a hotel bike. I'd post it, but I don't know how BF.net would feel about posting copyrighted stuff. If you can, bring your pedals and a wrench so you can put them on the hotel bike.
01-27-10, 09:32 AM
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I used to travel M-Th every single week. Weekends were race / big ride days. Mondays recover(off / light warmup/stretch) Tuesdays were killer workouts, Wed endurance, Thurs travel, Friday a spin to loosen up, with a few efforts.
Tuesdays in the hotel, I rarely used the lame gyms. Instead I'd run and/or do a variety of calisthenics like hindu squats, lunges, plyometrics, core work like planks etc. Also if the hotel was tall I'd run sprint repeats on the stairwells. If the outside weather was ok I'd run 4 min intervals outside, and if there was a suitable hill Id run hill sprint repeats.
Wednesdays would be a long run/walk (my knee prevents me from running much volume) and maybe some elliptical time just to spend more volume in zone 3 or 4.
Tuesdays in the hotel, I rarely used the lame gyms. Instead I'd run and/or do a variety of calisthenics like hindu squats, lunges, plyometrics, core work like planks etc. Also if the hotel was tall I'd run sprint repeats on the stairwells. If the outside weather was ok I'd run 4 min intervals outside, and if there was a suitable hill Id run hill sprint repeats.
Wednesdays would be a long run/walk (my knee prevents me from running much volume) and maybe some elliptical time just to spend more volume in zone 3 or 4.
01-27-10, 09:35 AM
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Can you rent a road bike if you have daylight hours? Ship your bike there? I ship my spare bike ahead of me when I travel. Otherwise I have an article by Chris Carmichael that lays out some specific workouts to do on a hotel bike. I'd post it, but I don't know how BF.net would feel about posting copyrighted stuff. If you can, bring your pedals and a wrench so you can put them on the hotel bike.
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01-27-10, 09:37 AM
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01-27-10, 09:38 AM
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I used to travel M-Th every single week. Weekends were race / big ride days. Mondays recover(off / light warmup/stretch) Tuesdays were killer workouts, Wed endurance, Thurs travel, Friday a spin to loosen up, with a few efforts.
Tuesdays in the hotel, I rarely used the lame gyms. Instead I'd run and/or do a variety of calisthenics like hindu squats, lunges, plyometrics, core work like planks etc. Also if the hotel was tall I'd run sprint repeats on the stairwells. If the outside weather was ok I'd run 4 min intervals outside, and if there was a suitable hill Id run hill sprint repeats.
Wednesdays would be a long run/walk (my knee prevents me from running much volume) and maybe some elliptical time just to spend more volume in zone 3 or 4.
Tuesdays in the hotel, I rarely used the lame gyms. Instead I'd run and/or do a variety of calisthenics like hindu squats, lunges, plyometrics, core work like planks etc. Also if the hotel was tall I'd run sprint repeats on the stairwells. If the outside weather was ok I'd run 4 min intervals outside, and if there was a suitable hill Id run hill sprint repeats.
Wednesdays would be a long run/walk (my knee prevents me from running much volume) and maybe some elliptical time just to spend more volume in zone 3 or 4.
01-27-10, 09:50 AM
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Careful with the running. If you are not used to it and go out and run a bunch the first day you'll be too sore to do anything else the following days. (Don't ask how I know)
01-27-10, 11:44 AM
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Posted here because it has something to do with racing.
Okay, I have been less than diligent about getting some good training in for this season. I rode last Tuesday but no other days because it rained all week (I don't have a trainer and the US Navy owned me over the weekend). This week, I did a whopping 12 miles yesterday. two flats (one front, one rear) left me stranded so I said f-it and took a cab home. I will do a night ride on Thursday and a morning ride Friday. I race on Saturday.
On Sunday, I leave for Maui (work) for the week. I will be working long hours and probably not maintaining the best diet. I also won't have a bike to ride. My thought was to spend an hour in the gym each day doing 20 minutes on the treadmill, 20 on the elliptical, and 20 on the exercise bike. I hate hotel gyms so switching it up on the equipment makes it more interesting to me.
I return Friday and have a race on Saturday and Sunday. My goal is to maintain a pack finish since I don't have the time to dedicate to training.
So, anything I'm missing? Suggestions on maintaining fitness in a hotel?
Thanks
Rob
Okay, I have been less than diligent about getting some good training in for this season. I rode last Tuesday but no other days because it rained all week (I don't have a trainer and the US Navy owned me over the weekend). This week, I did a whopping 12 miles yesterday. two flats (one front, one rear) left me stranded so I said f-it and took a cab home. I will do a night ride on Thursday and a morning ride Friday. I race on Saturday.
On Sunday, I leave for Maui (work) for the week. I will be working long hours and probably not maintaining the best diet. I also won't have a bike to ride. My thought was to spend an hour in the gym each day doing 20 minutes on the treadmill, 20 on the elliptical, and 20 on the exercise bike. I hate hotel gyms so switching it up on the equipment makes it more interesting to me.
I return Friday and have a race on Saturday and Sunday. My goal is to maintain a pack finish since I don't have the time to dedicate to training.
So, anything I'm missing? Suggestions on maintaining fitness in a hotel?
Thanks
Rob
2. a week isn't going to end your season. especially since it hasn't even started yet.
3. if you're really that worried, watch what you eat, but don't sweat the exercise part.
01-27-10, 12:49 PM
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I was in Kauai in early January and I elected to use the hotel's fancy upright fitness cycle. My goal was to minimize fitness loss and to keep the legs turning in a cycling motion. I was successful with this approach. Running and swimming were not options for me, but as Nate said, be careful about the repercussions of an exercise/motion to which you are not accustomed or won't be used for racing. Anything you can get in on the bike I believe would be a plus. And similar to what Botto said, watch your diet as best you can.
01-29-10, 11:38 AM
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I used to travel M-Th every single week. Weekends were race / big ride days. Mondays recover(off / light warmup/stretch) Tuesdays were killer workouts, Wed endurance, Thurs travel, Friday a spin to loosen up, with a few efforts.
Tuesdays in the hotel, I rarely used the lame gyms. Instead I'd run and/or do a variety of calisthenics like hindu squats, lunges, plyometrics, core work like planks etc. Also if the hotel was tall I'd run sprint repeats on the stairwells. If the outside weather was ok I'd run 4 min intervals outside, and if there was a suitable hill Id run hill sprint repeats.
Wednesdays would be a long run/walk (my knee prevents me from running much volume) and maybe some elliptical time just to spend more volume in zone 3 or 4.
Tuesdays in the hotel, I rarely used the lame gyms. Instead I'd run and/or do a variety of calisthenics like hindu squats, lunges, plyometrics, core work like planks etc. Also if the hotel was tall I'd run sprint repeats on the stairwells. If the outside weather was ok I'd run 4 min intervals outside, and if there was a suitable hill Id run hill sprint repeats.
Wednesdays would be a long run/walk (my knee prevents me from running much volume) and maybe some elliptical time just to spend more volume in zone 3 or 4.
01-29-10, 03:10 PM
#15
Blast from the Past
Good advice. Have some fun, walk around a little and see the sights. A week off is not a big deal.
01-29-10, 03:16 PM
#16
Fresh Garbage
When you're back in LA you're welcome to join in on Root Run for some extra miles.
Wednesdays, ride at 8pm, Ocean and Montana
Wednesdays, ride at 8pm, Ocean and Montana
Last edited by hairnet; 01-29-10 at 08:33 PM.
01-29-10, 03:52 PM
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This.
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