Updated: Feb 22, 2021
Has this ever happened to you? Your workout plan calls for a 45-minute swim, 10K run, or spin session on the bike. But your Zoom call ran late, you need to pick up the kids from Grandma’s and you only have about 20 minutes?
What can you do that would be time-efficient and beneficial without having to scrap your training plan session?
Let’s start with the less obvious: Meditation and Napping.
As simple as laying on the floor, closing your eyes, and thinking of nothing is, mediation isn’t that easy. As soon as you shut your eyes, those lists will come flashing into view.
Relax and let them go. Just enjoy the simple pleasure of absolutely nothing. It will help clear your mind and relax the body. Perfect for recovery.
Yes, napping is the new training. Your body repairs and rebuilds while you sleep, so give it an extra boost with a 10-20 minute nap.
Longer than that becomes deeper sleep and you may have trouble waking up or sleeping later.
Some of the greatest characters and high performers in history were famous nappers- Churchill for one.
Not a great triathlete, but always full of energy.
Now for the more familiar: core strength, stretching, walking, and time management.
Core and Strength Exercises
You can do planks, sit-ups, and push-ups in your pajamas, sweats, or work clothes, which are often the same thing these days.
You could do planks during your morning coffee break, sit-ups before lunch, and push-ups before you head out to get the kids or run your errands.
Each lasts only a few minutes. Add some wall squats or standing squats and you have got yourself a full-body strength session completed for the day.
Yoga and stretching don’t need to be a 1-hour session in a studio.
At any time of the day, you can do some simple forward folds to loosen the hamstrings, adopt the sleeping baby pose to stretch out the lower back, or downward dogs to work those legs, hips, and shoulders.
The figure-four stretch is always good to loosen up the piriformis - a source of problems for many runners and cyclists.
Everybody has their favorite muscle group that always tightens up – work on that area and enjoy a relaxing stretch for 5- 10 minutes.