Many athletes, myself included, live busy lives, juggling multiple roles – whether it’s with family, work, friends, training, or racing.
Here are some tips that I include to get to often to 8-10 hours of training every week:
1. Train Indoors:
- Home Trainer: Save time by training at home with a stationary bike trainer (e.g. a Wahoo Kickr) or treadmill (for example for bad weather conditions) that’s always set up and ready to go.
- Stack Habits/Multitask: Combine training with entertainment or work. Watch interesting content or listen to podcasts and audiobooks during your sessions. A desk in front of your trainer allows you to work while you ride.
- Noise-Canceling Headphones: Use AirPods Pro or similar devices to block distractions and focus during your indoor workouts. Especially when you have a loud, noisy home trainer.
2. Combine Strength and Cardio:
- Hybrid Workouts: Maximize your time by integrating strength training with cardio in a single session at the gym. In most cases, I do a gym session first and then go on the treadmill. As this usually takes longer than an hour, it is advisable to eat something.
3. Morning Workouts:
- Start Early: Get your training in before work to avoid the stress of fitting it into a busy day. A light snack like a banana or a rice waffle before the workout help me most of the time.
4. Take the Kids Along:
(don’t have kids so far but an opportunity I would use to get the kids outside)
- Baby Jogger: Incorporate your children into your training by using a baby jogger, allowing you to spend time with them while getting your run in.
- Bike excursion: If the children are already able to ride a bike.
5. Commuting by Bike or Foot:
- Active Commute: Turn your commute into a workout by cycling or running to work. This saves time and ensures you get your exercise in. Also you do something for your carbon footprint. For a while, I had a bet with two other work colleagues: It was about who would cycle to work the most times in one year. That definitely helped for motivation.
- Be Prepared: Keep essentials at work, like a towel, shower supplies, and change of clothes, to make the transition from workout to work more seamless. Keep enough food at work, like a healthy breakfast (like oats) or snacks, to maintain your energy levels throughout the day.
6. Combine Visits with Training:
- Integrated Travel: If you’re visiting friends or family, consider cycling. For example, I live 37 km away from my home and my parents. To visit them I like to take my bike.
6. Keep a Gym Bag Ready:
- Be Prepared: Always have a packed gym bag with you. This allows to seize any unexpected opportunity for a workout during your day.
7. Meal Prep:
- Efficiency in the Kitchen: Prepare meals in advance to ensure you’re fueling your body with nutritious food without spending extra time each day. I always cook myself dinner in the evening, which I then eat again the next day at lunchtime. This can of course be extended for more days.
8. Energy Management:
- Prioritize Recovery: Recognize when stress levels are too high. It’s okay to skip a workout if it means preserving your mental and physical health.
10. Power Naps:
- Quick Recharge: Incorporate short naps into your day to boost recovery and maintain your energy levels.
11. Home Office Flexibility:
- Save Commute Time: When possible, work from home to free up time for training. It’s then also possible to train in your lunch break.
12. Consider reducing Work Hours:
- Work Less, Train and Enjoy More: If financially feasible, consider reducing your work hours (e.g., from 40 to 35 hours a week) to create more time for training and recovery. This is something that I plan to do. Not especially to train more but to have more time for other important things.
13. Evaluate Your Commitments:
- Focus on What Matters: Regularly reassess your priorities to ensure you’re dedicating your time to what’s most important, whether that’s training, family, or personal growth. It’s about learning to say no to activities that are not important to you.
14. Stick to a Training Plan:
- Stay on Track: Having a structured training plan helps you stay focused and makes the best use of your limited time. It also helps you to decide for yourself whether a workout is important or unimportant.
- Stay Organized: Schedule your workouts for the week in advance. This reduces decision fatigue and helps you stick to your training plan.