Every Minute Counts...Maximize Your Time!

Registration is currently open for Epic Training Camp here in ColoRADo.

Date: June 27-July2. Click here for details. 

Six Tricks To Maximize Time + Training Efficiency

These days there is always something to do and someplace to go.  Our lives are all a giant crazy balancing act, and finding the time to fit in your training can be a challenging feat.  So we’re sharing six favorite tips and tricks to help you maximize your time so you can be more efficient, well-rested, and prepped to rock your workouts to your best potential! Supercharged!

1. Turn your night owl into an efficiency guru.

Ahhh, you’ve probably heard this one a million times already (my mom used to try to get me to lay out my clothes for the next day of school ALL. THE. TIME).  But there’s some truth in her advice!  

Preparing your gear for tomorrow’s workouts in advance not only saves you time, it reduces anxiety. Let’s be honest, few of us are fully awake when we turn off the alarm for a 5AM masters swim.  Do you really want to rely on your sleepy self to remember everything you need?  That sounds like a recipe for having to dry off with a paper towel because you forgot to pack a real one (not that we know anything about that)!  

Try laying out your clothes the night before and include ALL your gear (watch, socks, shoes, sunglasses, hat, etc etc – the list can go on and on).  Stuff any nutrition you need in your shorts pockets and fill your water bottles up as well.  If you do this early enough in the night, you’ll have plenty of time to make sure nothing is forgotten.

While you are at it, how about creating a list and posting it in your closet. There are only a few workout combinations you have on any given morning. If you typically swim and then run later, have a swim/run list that you can use to GRAB & GO!

2.  Become a social media ninja.

Social media is addicting (it's been proven...it's crack).  Sometimes it can be hard to tear yourself away from FaceBook and Instagram but limiting the time on social media can be truly beneficial.  During the day you’ll be more productive if you’re not constantly checking likes and posts, and at night you can sleep better if you put the phone/tablet away at least an hour before bedtime.  You never know, you may feel liberated by limiting your time on social media!

To do this, turn off all those pesky notifications on your phone, laptop and tablet.  For extra bonus points, delete Facebook from your phone (gasp).  You can use apps like ATracker PRO or 30/30 to set social media time limits for yourself.  Try tracking your social media usage for a day or two and experience a mind-blowing shocker of how much time you are losing!

3.  Prep food or pay someone to do it.

Food prep is one of the best ways to ensure you’ll be getting delicious and nutritious meals throughout the week!  At some point before the weekend rolls around, sit down and write out a grocery list and some recipes you would like to make the next week.  Making a shopping list will maximize the amount of time you spend in the grocery store and ensure you don’t forget any important staples you need for your next week of training.  And actually picking recipes before you shop may inspire you to try something new and exciting!  For bonus points, save that grocery list and use it again the next week. Create systems rather than one-offs! What 15 items can you have in your house at all times that allow you to easily feed yourself at all times? 

Once you’ve got your groceries the food prep is KEY.  This eliminates excuses to just order take-out after a long day at work and potentially skimp out on some important nutrients you need to help fuel your tough workouts.

Prepping for the week may include pre-packing your lunches, dicing vegetables, marinating meat, or cooking rice to be used with several of your meals throughout the week.  Find your groove and OWN IT!  Once you incorporate some food prep into your routine it’ll become second nature, and you’ll feel better knowing you’re getting the right nutrition for all the hard work you put out on the road, in the gym, and in the pool.

If all this sounds like too much, hire a personal chef or food delivery service.  Organizations like Door to Door Organics, HelloFresh, and Blue Apron are an efficiency fairy for atheltes!  If you live in the Denver area, our personal favorite is Spicy Radish.  There are also an increasing number of athlete centered shops popping up (thank you CrossFit) that precook meals for pickup, look at FitKitchen and Ready Fit Go.

4.  Make your nutrition plan part of your DNA.

Nutrition during your workouts is essential.  As you prepare for your next race it is important you know what nutrition works best for your body and what doesn’t.  Triathlon season is well under way and in order for you to take best advantage of your season, make sure you practice a nutrition plan pre, during, and post workout.  Find what works for you, whether it’s gels, energy chews, bars, hydration drinks, and practice it!  Make sure you bring your fuel on your rides and runs so you can see how it settles while you’re on the go.  

Fueling your key workouts is much easier if you stockpile products and don't need refrigeration for any of them. Opt for single serving shelf stable almond milk to mix your recovery drink into. Keep jugs of water and drink mix in your car and at work at all times.  Spare blender bottles and bike water bottles should be kept with your nutrition. Planning and ease of access will determine success!

5.  Don’t waste a minute... or 5 or 60.   


As busy athletes we often feel like there just aren’t enough hours in the day to get it all done! BUT if you try, you might be able to steal a few minutes here and there to make your day a little more manageable.  When you are making dinner - clean as you go so you don’t have a mess to deal with at the end.  If dinner is in the oven, unload the dishwasher or throw in a load of laundry while you wait.  Need some quality time with your significant other?  Turn off the tv and chat over some laundry folding.  Need to get in a few more miles on the bike?  Try riding to work or using your bike instead of a car for errands! There are lots of ways you can change your behavior to maximize your time - it just takes a little planning!

Speaking of planning, keep things as simple as possible and work on a routine that works for you. A common routine that works for our atheltes looks like this: Wake, meditate/pray, eat, train, eat, work, eat, work, eat, train, eat, family time, eat, sleep. Don't forget to eat! 

6.  Increase your Zzzz time.

Easier said than done, am I right?  Going to bed early can seem like such an impossible challenge when you come home from work and still have a page long To-Do list to get through.  But going to bed earlier will allow you to feel more refreshed the next day so you’re ready to take on the world!  It is SO important to make sure you are getting at least eight hours of sleep each night, especially because of the added training you’re doing as a triathlete.  Logging those sleep hours is just as important as logging those training hours!

One easy way to take on this seemingly impossible task is to start by making your usual bedtime five to ten minutes earlier.  So, if you usually go to bed at 10:30 pm, try pushing it back to 10:20 pm.  After a few days, push it back to 10:10 and so on, so on.  This gradual change will help you figure out how to maximize your time before bed and get through the tasks you need done before the next day.  

Who knows…maybe some of the tips above will have already helped give you back some precious time!

 

So there you go!  In a world where we are constantly on the run, it pays to take some time, slow down, and make sure you are getting the best out of your time and training.  We urge you to try out some of these tips to see if they make a difference in your training and lifestyle routine.

Trying out a tip?  Share with us on social media!

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Registration is currently open for Epic Training Camp here in ColoRADo.

Date: June 27-July2. Click here for details.