For those of you that consistently do evening workouts during the week followed by a workout the following morning what protocol do you follow assuming you do most of long training in the mornings? Do you do a short run in evening and bike in morning, would weights at night and early morning bike or run be not enough time to recover; swim in evening might be the least straining option before longer morning workout but i cannot get to pool in evening. What do you consume post workout in evening and then again before morning session? Thanks
What I recommend my athletes is to, after the evening workout, make a recovery drink with water and 2 scoops of HTFU! 
lemon lime, orange or fruit punch ??
Hot salsa.
I just did that yesterday/today. I ate a good dinner rather early (4:30pm) so that I was well digested before I trained on the bike. Starting to like chinese stirfry meals - seem to provide the right amount of energy without feeling too heavy. This workout was hard for me - trained with several other guys on a 30 mile ride, practicing paceline skills and spending my alloted time pulling the load also. I’m the only female in this bunch, so my little girly legs had to keep up. It’s getting dark so much earlier, so there was no slacking.
This morning up at 5am to do an endurance swim of around 2500 meters. I did not eat at all but was ready for a good breakfast afterward. I’m trying not to use GU and Gatorade as meal replacements if I can help it. Tomorrow morning will be a long run and I’ll have a GU for that, just because my guts cannot handle food sitting around in them.
I usually do a relatively hard track workout on Tuesday nights followed by a swim Wednesday morning. The Tuesday workout is my priority and I just have to deal with the fact that the Wednesday swim times will be slower than if I didn’t go to the track on Tuesday. You can’t go hard in every workout so you just have to set up your schedule so that you make the most of the training time you have.
After every single workout i get in a recovery drink(whey+carbs), regardless of when its finished. I switch it up depending on what my training goals are for the day but 3-4 days a week im swimming at 5:30, the other days im not swimming a.m. im starting my biking at that time. My runs have been at night lately and i usually run every day. Before my morning workout i eat a bagel and have some coffee about an hour before and im good to go. Excluding wednesday(open water swim + run afterwards) and sunday(long bike/run brick) i do two separate workouts a day, early am and later pm.