February 20, 2023

Ep. 92 Coaches Roundtable Q&A - Eating Habits, Rest & Recovery from Workouts, Deload Weeks, Staying on Track While On the Road

41 minutes

Another Q&A for you this week. This week we answered:

I have completely changed my eating habits. But I can't seem to lose hardly any weight. I can't exercise much because of my disability. Is there any hope for me?

Amanda: I'm still experimenting with rest days and workout timing, but I wonder if you know something I don't yet! I'm trying to keep up with strength training 3x a week while also training for Riverbank, and that's a lot of workout volume. (comes out to about 3 hours lifting, 5-6 hours running) I accidentally on purpose scheduled an early workout Monday, "evening" (4-5 pm) Tuesday, midday Wednesday, evening Thursday and first thing Friday... and now I rest til mid morning Sunday when I do my long run. I only scheduled one rest DAY, but there's about 48 hours between my Friday and Sunday workouts, plus almost 36 hours between my morning and next-day evening workouts. In running, "time on feet" is what matters rather than consecutive run time; for instance if you need to finish 18 miles, you can sometimes split it into 9 and 9 or whatever to get it done even if you do a morning and an evening run, if that's how your schedule works. I'm wondering if the same applies to rest--if I take 36-48 hours off between workouts, even if it's only one calendar day off... Does that count as 2 rest days? All I do between workouts is walk the dog, sit, and sleep a minimum 7 hours a night. I don't train the same muscle groups more than once a week or back to back at night/in the morning either (although leg day does back up to a morning shakeout run) so each group gets a full week's rest from lifting regardless. This feels like a lot of words so I hope it makes sense. lol

Katriana: When you take a deload week, how much lighter should the weight be?

How can I stay on track when I’m on the road, traveling a lot for work?

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By Chase Smith

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