Advice on workout routine for tight schedule with lots of travel

FrankGrimes

I'm 33 and play soccer (for the Boards.ie team, and now that you ask, yes, yes we did just win our league, thanks for allowing me to get in that shameful self-back-pat ), and I am a cyclist, and used to box a few years back, and still like using the heavy bag at home on occasion. I started competing in A4 cycling racing last year and went well on the training & diet front (got down to 85Kg which given my broad 6ft build is in the right neck of the woods, couple more Kg to go to optimal). I'm currently 89.5Kg. Last cycling season end in September coincided with a new job and I've been working simply crazy hours ever since and travelling all over the place (have been in 6 countries across Europe in last 3 weeks).

I'm well disciplined when I can manage to a routine, but travel really throws things out of whack, 4:30 AM starts for flights, long days followed by evening social events that are pretty much part of the job (relationship business), and I have a breathing problem from boxing nose injury that means I don't sleep well in aircon in hotels, so the travel takes a lot out of me.

I've started back into healthy eating mindset this week and when I have a goal (racing), I'm generally good on that front so will make progress (will follow last year's plan, learned from advice on here - thanks!). On the cycling, I've just gotten back in the saddle this week and while I'm at home I have a structured cycling training plan to follow that I know gets results in cycling terms. I feel better when my upper body is solid though so want to build that into my routine more. I also need to optimise a workout routine to use on days I'm travelling, and that's the main thing I'd like advice on.

I generally do weights here and there when at home, just a quick session that at least keeps me feeling some level of strength. Something like Chin-ups 12x2, Barbell Curl 12 x 3; Barbell Standing Press 12 x 2; Dumbell Curl 12 x 2; Dumbell Press (behind head) 12 x 2. I do this ad-hoc mainly and with fairly light weights and it's just to keep me sane when my schedule is precluding any proper workouts. In the house there's an 8Kg and 16Kg kettle bell my wife has, I'd be interested in exploring that angle if advisable. I have an old bench in the attic but have no room in the house, unless leaving it on the patio under a canvas would work (doubt rust really matters on weights/bench)?

I'd like advice on how to build a more structured workout for home, and another one to do when travelling (one when I have gym access, another when I only have a chance to workout in hotel room). Aim is to tone (chest in particular) and build more core strength rather than bulk. Want to ensure what I do is structured, balanced, and has a clear progression path so I can see progress. I find doing leg weight exercises isn't advisable when cycling the next day (long recovery time), so mainly focusing on core and upper body.

Intent is to reach 87Kg by end March, 85Kg by May and to join the racing season late in April. On the above workout front, intent is to have a clear plan to execute at home in addition to cycling training and to at least keep things ticking over when travelling. Always feel when toned that my metabolism burns calories quicker so it'll help with the weight target.

Sangre

You won't get much sympathy from me due to long hours but I totally accept that lots of travelling is a nightmare. Bottom line, if you're looking to get down to specified weight, diet is 90% and you'll juts need to make smart choices when on the road.

In terms of routine, cycling aside, I would look to develop one that can be done seamlessly whether at home or abroad to prevent unncessary disruption. This can be done by focusing on body weight exercises e.g. pull-ups, chin-ups, planks, holds, pistols etc. Get a routine together that can be done regardless of location.

FrankGrimes

Sangre wrote: »

You won't get much sympathy from me due to long hours but I totally accept that lots of travelling is a nightmare. Bottom line, if you're looking to get down to specified weight, diet is 90% and you'll juts need to make smart choices when on the road.

In terms of routine, cycling aside, I would look to develop one that can be done seamlessly whether at home or abroad to prevent unncessary disruption. This can be done by focusing on body weight exercises e.g. pull-ups, chin-ups, planks, holds, pistols etc. Get a routine together that can be done regardless of location.

Thanks Sangre. Fully agree on diet being the primary aspect of weight loss - I learned a ton on here over the past couple of years on that front and have found it very effective when I'm in the right mode. Problem has been staying in that mode when work/travel is tough, but I'm back in it right now and confident I'll make progress. E.g. when travelling, in the past I wouldn't have breakfast or would have some crap in airport and then end up eating too much later on. Now my breakfast is generally scoop of Ultra Fine Scottish Oats from BulkPowder, with a scoop of whey protein, 250ml low fat milk, 250ml water. Start to washed-up in 3 mins and keeps me full for 4 hours no bother. And I bring BulkPowder protein bars and my own dry nut/raisin mix with me as less-bad options to keep me ticking over than the usual junk food. So I'm with you on the 'don't find an excuse, find a way' front in general. There'll be tweaks I need to make to the diet I'm sure, but I'll start recording intake and ask for advice on that in a few weeks.

For now, my focus is very much on getting the best bang-for-buck workout routine for supplementing my cycling training. What you've listed there are some good starting points I'll lookup those I'm not familiar with (e.g. pistols, holds). You mention 'get a routine together' - I guess to be specific, that's the bit I'm looking for advice on, what exercises to include, where to learn about them/form, how many to do, how to progress it over time etc. So any thoughts and/or links on that area would be much appreciated.

thegreatiam

carry some basic equipment with you and learn to utilise what you have available.

most hotels have gyms, buy yourself some jump stretch bands and maybe a portable pull up bar (not sure how much luggage space you have) I have a bar that lifts onto any door, no screws and can be taken apart fairly easily.

learn several variants of a number of exercises so you can choose something appropriate according to your situation.

google maps and local knowledge may get you info on a bodyweight park, or kids playground if there is no gym available.

suspension trainers and bands can clip into a closed door frame for more resistance exercises.

Ryder

thegreatiam wrote: »

carry some basic equipment with you and learn to utilise what you have available.

most hotels have gyms, buy yourself some jump stretch bands and maybe a portable pull up bar (not sure how much luggage space you have) I have a bar that lifts onto any door, no screws and can be taken apart fairly easily.

learn several variants of a number of exercises so you can choose something appropriate according to your situation.

google maps and local knowledge may get you info on a bodyweight park, or kids playground if there is no gym available.

suspension trainers and bands can clip into a closed door frame for more resistance exercises.

resistance bands is a good idea. Can work in any type of upper body exercise you want. Would also suggest pilates - really good for core strength and endurance and incorporates some flexibility work as well. I work similar of not more hours, and pilates fills the gap for me