What Do Quality Training Habits Look Like?
Wake up naturally, without an alarm, at a decent hour (between 6am-8am) (Free-running sleep), 7-10h total sleep
Check morning metrics - Sleep hours, sleep quality, HRV, RHR, body weight, urine color, times woken, etc.
Assess energy and sense of feeling refreshed from sleep
Eat a high quality breakfast between 7am-9am (helps with circadian signaling)
Take supplements after breakfast for optimal absorption (D, C, Iron, Fish oil, B12)
Hydrate well between breakfast and training (1-2L)
Consume a pre-ride meal (1-2g/kg of carbs, ~2-2.5h before training)
Fuel your training (0.5-1.5L/h of fluids, 500-1500mg of sodium/h, 60-120g/h)
CHECK IN WITH BODY SIGNALS - Pull back when feeling abnormal soreness, fatigue, tiredness, irritability, emptiness, excessively high HR, lower power than usual, feeling excessively dehydrated, feeling cracked, feeling empty of glycogen, riding on emotion, feeling like you’re digging a hole, etc.
DURING YOUR TRAINING YOU FEEL - Good energy, like you could do more but you’re following the plan which holds you back slightly, minimal soreness, a flow energy, ready to push the intervals, ready to do the full workout, motivated, forward thinking
Consume a post-ride meal (1-2g/kg carbs, 20-30g protein, plus some fats)
Hydrate well post-ride (100-150% fluid replacement with a concentration of 400-1500mg/L)
Execute recovery strategies after training (staying off feet, calming the nervous system down, legs up wall, etc)
Consume a quality dinner at or before 8pm with a balance of carbs, protein, fats, vitamins, minerals, water, and fiber. This should sustain you through the night and support recovery
Static stretching before bed (15sec hold per muscle, 10-12 stretches)
ASSESS BODY’S READINESS TO TAKE ON TOMORROW’S TRAINING - How did today go? Are you absorbing the work? Can you absorb today’s workout? Will you absorb tomorrow’s workout?
Unwind before sleeping - No social media or work after 6pm, read a book, watch a movie, etc.
Sleep routine - Dark room, cool temperature, showered, brushed, use the bathroom, embrace lying down, in bed around 9pm-10pm, earplugs, eye mask, morning light plan, avoid fluids 3h before bed, final meal at least 2h before bed, and no light 1h before bed (8pm-9pm lights out)