Work outs for when you are travelling
Travelling can be disruptive to a regular training regime, especially across Time Zones. Replicating the exact same training environment will be practically impossible. For short business trips it will be difficult to take a bike and gym bikes are not ideal. Lap pools may not be easily available.
Here a are a few workouts that can be used as and when you are travelling that you can use depending on the facilities available. Running is probably the easiest to do as most hotels have a decent treadmill and if the weather is favourable it is possible to run outside.
Run
Try and ensure that you do one long run per week. This should be at least 60 mins long with the last 15 mins hard. Treadmill or outside
Interval sets
On the treadmill or outside
Moneghetti set
10 -15 mins warm up
15 secs on/ 15 secs off/ 15s on/ 15 secs off
30 secs on/ 30 secs off/ 30s on/ 30 s off
45 secs on/ 45 scs of 45s on/ 45 s off
1 min on/ 1 min off/ 1 min on/ 1 min off
90 secs on/ 90 secs off/ 90 secs on/ 90 secs off
1 min on/ 1 min off/ 1 min on/ 1 min off
45 secs on/ 45 secs off/ 45 secs on/ 45 secs off
30 s on/ 30 s off/ 30 s on/ 30 s off
15 secs on/ 15 secs off/ 15 secs on/ 15 secs off
Repeat 1 or 2 sets
Endurance set
15 minutes easy
5-15 x ( 3 mins medium effort/ 1 min easy)
15 mins easy
The number of 3 mins efforts can be varied depending on time available and where you are in your overall training plan
Hill efforts
Outside or on the treadmill
Find a hill
10-15 mins warm up
10 x 30 sec sprints/strong effort up the hill
Jog or walk down
1 x 5 mins on the flat at race pace effort
Repeat above set 2- 3 times
1 x 10-15 mins cool down
Mod/ med / mad (outside or on the treadmill)
10 mins warm up
10-15 mins of
Mod/ med and mad
10 mins cool down
Fast intervals (outside or on the treadmill)
10 mins warm up
8-10 x (60 seconds fast/ 90 seconds easy)
10 mins cool down
Swim 25 meter pool option
- W/U:
8/6/4/2 x 25 buoy
As 8 x 25 with every 4th fast on 10 secs
As 6 x 25 with every 3rd fast on 10 secs
As 4 x 25 with every 2nd fast on 10 secs
As 2 x 25 with both fast.
M/S:
16 x 25 as 1 fast, 2 easy, buoy
200 fast, pad/buoy
100 easy buoy
* 3 sets
10 seconds between the intervals
C/D:
2/4/6/8 x 25 buoy
As 2 x 25 both fast on 10 seconds
As 4 x 25 1st and 3rd fast on 10 seconds
As 6 x 25 as 1st and 4th fast on 10 seconds
As 8 x 25 as 1st and 5th fast on 10 seconds
W/U:
200, 2 x 100, 2 x 50 buoy
M/S:
[25 fast, 25 easy, 5-10 sec rest
50 fast, 25 easy, 5-10 sec rest
25 fast, 25 easy, 5-10 sec rest
75 fast, 25 easy, 10 to 20 sec rest]
* 4 to 6 sets buoy
C/D:
3 x 200 pad/buoy
.
W/U:
200 buoy
8/6/4/2 x 25 buoy on 10 secs
M/S:
12 x 25 sprint, buoy, 20" rest
200 fast, pad/buoy 15 secs
100 easy recovery, buoy
* 3 sets
C/D:3 x 200 pad/buoy
Pool 50M option
W/U:
200, 2 x 100, 2 x 50 buoy
M/S:
16 x 50 as 3 easy, 1 fast
12 x 50 as 2 easy, 1 fast
8 x 50 as 1 easy, 1 fast
4 x 50 fast
* pad/buoy
C/D:
4 x 200m pad/buoy all easy
W/U:
1 x 200m , 2 x 100m 2 x 50m
All with Bouy on 10 secs
M/S:
30 x 50 as 25 fast, 25 easy
* pad/buoy
3 x 400 buoy, mod, med, mad on
W/U:
200 buoy
Main set
* 2 sets
M/S:
400 easy
300 mod
200 med
100 mad
* 2 sets
First set with Bouy/ second paddles and PB
W/D:
800 pad/buoy, as you feel
SWIM (3300)
W/U:
200 buoy
M/S:
1 x 100 moderate, 1 x 100 medium, 1 x 100 mad
2 x 100 moderate, 2 x 100 medium, 2 x 100 mad
3 x 100 moderate, 3 x 100 medium, 3 x 100 mad
4 x 100 moderate, 4 x 100 medium, 4 x 100 mad
* pad/buoy
C/D:
100 easy
Lake or Open Water
Warm up
10-15 mins easy swimming
Main set (depending on time)
10-15 times
30 strokes easy swimming/ 10 strokes fast swimming
20 strokes easy swimming/ 10 strokes fast swimming
10 strokes easy swimming/ 10 strokes fast swimming
Cool Down
10-15 minutes easy swimming
Cycling
Hills are always good 😊
Other sets
Big gear intervals
15-30 mins Warm up
6-10 (3 mins big gear hard/ 3 mins easy)
15-30 minute time cool down
Fast Intervals
15-30 mins Warm up
3-6 ( 5mins fast/ 5 mins easy)
15-30 mins cool down
OR
15-30 mins Warm up
3-6 (10 mins fast/ 5 mins easy)
15-30 mins cool down
OR
15-30 mins warm up
10 Mins mod
10 mins med
10 mins mad
15-30 mins cool down
Can be adjusted to be 15 or 20 mins
Long Ride
1 hour Easy
6 x (5 mins fast/ 5 mins easy)
1 hour Easy
Or
1 hour easy
1 hour race pace
1 hour easy
By David Hunt certified TriSutto coach