Week 5: Getting Back to a More Normal Week and Routine
Weeks 3 and 4 were two tough ones for my triathlon training. We were on vacation for 8 days followed up with an unusual weekend that made it tricky to get a full workout in and had a pretty rough couple days for nutrition. I was excited to get back into the swing of things in week 5 and I’m sure my body will be feeling it a little bit after a slower period of time.
Monday: Race pace bike session
I took to the indoor bike (temperature was below zero) and completed an hour workout at race pace. It was awesome to get back on the workout plan.
Nutrition: I also stepped back into the healthier habits I had built, but not been religious about on vacation. I had a quest protein bar and a Jocko protein drink in the late morning before scrambled eggs and sausage for lunch. I had another protein bar in the afternoon before finishing work and then made flank steak and brussel sprouts for dinner before some popcorn and greek yogurt with granola for dessert. I’ll also note that we have been drinking ketones for 4.5 years and haven’t missed a day so I kept up with that on vacation.
Tuesday: Strength training
Leg day. I’m sure I’ll be feeling this one tomorrow as I got on the squat rack for the first time in a couple weeks.
Nutrition: Ketones in the morning first thing, electrolytes a little later in the morning, I had a quest protein bar in the late morning before my lunch hour workout before a Jocko protein drink immediately after. I had a larger protein shake for lunch in the early afternoon. I had my second serving of ketones in the middle of the afternoon and then we had pan seared chicken and brussel sprouts for dinner.
Wednesday: Indoor cycle
I only had about 45 minutes to get a workout in so I did a quick sprint workout on the bike inside.
Nutrition: Ketones first thing in the morning, It was a crazy day so I grabbed Subway for lunch, which kept me full pretty much all day. I had my second serving of ketones and some electrolytes in the afternoon. I had a protein shake and some scrambled eggs for dinner.
Thursday: Indoor cycle
We were getting ready to leave for a long weekend in Louisville for a business trip so I got a nice hour long ride in at race pace before we hit the road. One key here was I made sure to stretch really well after the workout so that I wasn’t stiff or sore after spending 8 hours in the car on the way there.
Nutrition: Ketones first thing in the morning before my workout and electrolytes during the workout. We stopped along the way at a Mexican restaurant for tacos and had some roadtrip snacks of protein bars and some chocolate covered pretzels. A second serving of ketones during the drive, but opted to not be as well hydrated as I usually do so that we didn’t have to stop a ton. By the time we arrived in Louisville it was 10pm, so I opted not to eat so late.
Friday: Outdoor run
It was cold in Louisville, but not as cold as home, so I went for an outdoor run in the morning before our event started.
Nutrition: Ketones first thing before my run, electrolytes when I got back to the hotel. I had eggs and bacon at the hotel restaurant for an early lunch, greek yogurt right before the event started, second serving of ketones in the middle of the afternoon, and then a late dinner out where I had a french dip sandwich with fries. When we got back to our room I had one of our protein drinks.
Saturday: No workout, but lots of walking
Our event started in the morning and went until late at night with a short break in the middle. I didn’t get a workout in, but did some stretching in the morning and lots of walking before and after the event.
Nutrition: Ketones first thing in the morning, a protein bar during the event, a second serving of ketones around noon, steak and potatoes in the hotel restaurant around 3pm, another serving of ketones later in the evening and then some late ice cream to celebrate a great day at our event. After the ice cream I had one of our proteins as well.
Sunday: No workout, but lots of walking
Again we had a long day at the event, but it was awesome. I didn’t have the chance to workout, but got a lot of steps in again.
Nutrition: We didn’t have a meal break on our Sunday event, but I got a little greek yogurt with berries before it started, a protein bar during the event with a Jocko protein drink a little bit after that. I had 3 servings of ketones (for the mental clarity during a long day at the event) and then we had some pizza when the event wrapped up.
It was a little bit more of a normal week than vacation, but still had some wrinkles thrown in at our event in Louisville. Every time we go to our events, the eating window gets thrown out of whack, but I did a decent job of still getting a good amount of protein, even with very little time to eat.