I'm busy designing my training routine/schedule/nutrition plans/requirements and I've I'll post this as I go.

Last night I was drawing up my morning routine and a lot of it stems from my past experiance that I had in place before joining my new workplace in the City. Unfortunately with working in the City and living far from it, there has to be a few compromises if I want to continue doing both.

The most obvious is that I have an hour on the train in the morning and an hour on the train after work. The other is that its less likely that I'll run home after work because I've got my laptop/books with me - as I've brought them in as i can use them during the hour before and after work.

My morning training sessions usually take this kind of form: 

  1. 5am-7:10 - 1.4h gym (I break this up with 30 min break at 6am)
  2. 7:15am - Go for my 20min run.

After my morning run is when the real work begins because I need to get the train by 8am and I get in after my run at about 7:45am which leaves me with 15 minutes to dress, shower etc. and board the train. So I've got a bit of optimisations perhaps to make to ensure that this all happens smoothly. A logistics strategy is in the works and those optimisations should be evident. I'll post it shortly. 

For now I've got my daily dietry requirements which look a bit like this: 

Total daily* dietry requirements

*Nutrition requirements, per day for 73-75 kg adult/2 hours daily exercise 

Of which:

 Before Training 

  • 400-600ml water before training
  • 5 units carbs 2-3 hours before(LGI)
  • 5 units carbs 1 hour before(LGI) 

During training

  • 150-350 ml water every 20 mins 

After training 

  • 450-675ml water
  • 5 units carbs immediately(HGI)
  • 5 units 1 hour after exercise
  • 4 units protein 1 hour after training
  • 5 units 2-3 hours after exercise 

Continue with normal training diet thereafter and drink fluids until clear urine.

Now I find that when you need to work to some sort of requirements, setting up a means to efficiently execute these requirements in a practical way is needed. This is in order to ensure you a) meet all the requirements and don't forget stuff b) make it easy to do. I'll post a nutrition implementation strategy up shortly when I figure it out.