EN Interruptus - Requesting your input on 4 weeks of mystery fitness building

Dave Tallo

I have a 4-week trip with the SO and friends scheduled for December / January.  I’d like to get EN input on what kind of training, fitness, or athlete development activities might get accomplished during that time. 

 The broad strokes

-travel will be in SE Asia (Thailand, Cambodia, poss. Indonesia, HK). Some rural, some insanely high density urban, some beach resort. Not in any one place for longer than 5 days 

-zero opportunities to bike

-occasional opportunities for treadmill running / gym. I’ll run wherever possible,and ideal would be daily, and I’d make an 8/10 effort to get myself to a treadmill  

-it’s vacation, but I want to keep some kind of training or activity mainly because ‘cuz I like it

-I think I’m near a 25M pool for a few days here and there, so I might jump into swimming when possible

-overarching assumption of no access to gym equipment anywhere: finding one would be gravy, but I won’t go out of the way

-no plans to take this time off to 'regenerate' -  already did this for much of Sept/Oct.  I'm now generated.

 

The OS training bookends

-I’ll be coming into the trip with about six weeks of standard OS-flavour bike and run fitness, incl. weekly 90' runs 

-after returning, I’ll take a week of basic Bike/Run training, and then jump into week 1 of OS (20 week OS will be tweaked a bit with bike or run focus blocks: current thinking is to be structuring OS as a 10-week bike focus, a 7-week run focus, and the rest as ‘blended’)  

 

What should / could I do with this time?  

Here’s my preliminary menu, but I’m open to suggestions:

-Become a Core Monster: Daily? Can anyone recommend a solid ‘take it to the next level’ 20/30 day core program that wouldn’t be too abrupt for someone who has been doing 2-3 weekly core sessions for a zillion years? 

-Yoga?  

-Some equipment-free strength circuit?  

-Plyometrics?  If so, any recommended vids or resources?

-Some kind of PX2000 Beefcake Strength Program I can follow on an ipad from anywhere?  

-WHAT AM I NOT THINKING OF?   For example: would this be some kind of great opportunity to address strength imbalances?  Or running form?  Or visualization and mental skills?  Or breathing exercises?  I'm open to suggestions. 

 

Thanks, folks! 

Tom Glynn

It's vacation, have fun!

How about the 100 push up challenge that has made it's rounds in the forums?

For an high energy core type workout if you have an internet connection try this http://www.bodyrock.tv/ How to videos for every workout. Under 20 minutes and you'll be sore for a long time.

Read some good books like Racing and Training with a Power Meter

Dave Tallo

Posted By Tom Glynn on 25 Oct 2011 07:39 PM

It's vacation, have fun!



How about the 100 push up challenge that has made it's rounds in the forums?



For an high energy core type workout if you have an internet connection try this http://www.bodyrock.tv/ How to videos for every workout. Under 20 minutes and you'll be sore for a long time.



Read some good books like Racing and Training with a Power Meter

 

Thanks, Tom.  Don't remind me .... I was the jackass that started the whole EN 100 push up challenge back in 2010, and quit at about 50! 

Totally pumped about the vacation and I'm confident it will be huge fun.  I'm just freaking because it's wide open days with nothing to do, were I've been used to being to the wall on work, training, life for so long.  I can't even remember the last vacation I took that didn't entail flying with a bike! 

 

Gordon Cherwoniak

Dave,

As Tom mentioned it's holiday's so do what you want.

Given you limitations beyond the running shoes in the suitcase I say the core exercises is easiest.  I'm not sure how much you are doing but chick out the Wiki for Leigh's maintenance book here:

http://members.endurancenation.us/R...e+Workouts

I'll already assume that that's not enough so send a PM to her for additional suggestions.  I have to admit I've never done the core workouts listed here just some of my own simple exercises, but you could also include addition stretch cord work as well.  Finally check out Leigh's website (index body map tab) for some very specific moblization and stretching if you have some areas with issues:

http://www.athletestreatingathletes.com/

Gordon

 

jetskr

P90X, Insanity, and Asylum have minimal requirements for equipment and you could easily cut the DVD's to a format playable on the iPad or computer. P90X is mostly strength training and the other two are a lot of plyometric work.

Beth_S

p.s. I learned this one the hard way -- the OS is a cardio drug and cutting it off suddenly produces crankies. Serious crankies.  So, I'd recommend concentrating on hacking in a few good cardio workouts the first week, even if it is just for the sake of your company.

Coach Patrick

I like the core/flex hack, with activity when you can, but no pressure otherwise...you got plenty to do in 2012!!

jburbatt

I have the P90x videos converted to ipod/iphone files if you are interested. I agree that you could do them anywhere.

Nate Parady

x3 on Have Fun..What a great trip!!!

However, if you really need to work out (don't we all) another option to consider if a running route is hard to come by or the weather isn't very good (thinking Monsoon season is Asia) is doing stairs. IF your hotel is multi-level you could run up and down the stairs for a quick 20-30 minute session and get a pretty good leg workout and cardio session in.
-Would also add Diet to the list of things to "do"...Enjoy the food, but try and eat somewhat healthy while you are gone. I would guess you have pretty good eating habits so this might just take care of itself, but it could be really easy to gain a bunch of weight on a 4 week vacation. That would hurt your quick comeback when you return.

Enjoy!!