Training Windows

Y’all know this site (and integrity) has no need of rules (thank you, Albert Camus). In keeping with that spirit, we generally answer “Open Thread” questions on Saturdays, but we will be flexible and address specific queries whenever we see fit. Right now is one of those times. The question below, from Randy, had me pondering my own routine:

Fantastic! I prefer working out at home too. Time is too precious to spend another 20 minutes each way in the car.

I also get up before the roosters to get my workout in, at least during the weekdays. And I’ve noticed that my energy level and endurance is clearly better when I work out in the late morning/early afternoon on the weekend. Do you have any tips for getting the motor running in the early a.m.? I’m curious whether you eat anything upon waking, how long you like to be awake before starting the workout, or anything else I’m missing. Peace!

Randy,

First, thank you for inspiring thought. As you likely know, I, too, wake up before dawn and train to optimize for efficiency and extend my day. That time of morning does not always coincide with my best energy levels, but as of this AM, I’ve found it to be productive. Ideal training windows are unique to each individual. From Dr. Todd Miller:

The time of day in which one gets the most effective workout is highly variable and highly personal. Some people love training in the morning, while others hate it…It’s really all about personal preference.

That said, there have been some studies performed on non-human beings which suggest that we gravitate towards specific times of day. From nasw.org:

Animal studies suggest that being a morning person or an evening person may be built into our genes, like having red hair or blue eyes. This may explain why those of us who are early-to-bed, early-to-rise types, or late-to-bed, late-to-rise types, find it so hard to change our behavior.

Research aside, what matters are your own individual experiences and lessons. At this point, I’m afraid the answer to your question may require good old fashioned trial and error with a healthy dose of data recording.

I’d suggest the following experiment over the course of 30 days:

1. Record every morsel of food and every drop of drink that enters your system, complete with times and accurate quantities.
2. Record time and quality of sleep.
3. Train daily at precisely the same time.
4. Give yourself a daily stress score on a scale of 1-10.
5. Rate your energy levels during your training sessions on a scale of 1-10.
6. Aggregate the data and make correlations.

Damn, I realize this is not what you were asking for. Let me attempt a second take. Swallow two of these capsules and call me in the morning.

No rules,

Kap