I’m getting ready to go on a rather lengthy deployment (Navy) and am realizing that I can’t handle 2-hour training runs on the treadmill without my brain actually eating its way out of my skull. I’m trying to figure out a rough training plan to keep me in shape and ready to race when I get back and was hoping I could get some help.
I’m usually MOP on the bike and BOP on the run. Typical training routine incorporates sprint intervals and long, steady distance to the tune of 2-3 mile interval runs and 8-10 mile longer runs on weekends with a similar scale on the bike (~8 miles/30 miles).
My biggest problem is being stuck on a boat doesn’t let me train OUTSIDE which is 60% of the reason I SBR to begin with so I tend to get bored fairly easily. I’m planning on spending a few extra days lifting but was hoping for some suggestions on keeping my run and bike in decent shape.
Besides weights, I have access to: treadmills, stationary bikes (surprisingly nice ones with watt-meters and full adjustments), rowing machines, and the “hamster wheel” (stationary running machine that works similar to an actual hamster wheel e.g. your pace can vary without having to adjust a machine, which I like). Unfortunately the computers on the hamster wheels are unilaterally broken so although I enjoy running on them I have no idea how far I’ve gone other than guessing my pace and comparing it to my time.
I was recently at sea for a few weeks and found myself doing a lot of brick workouts. I’d ‘ride’ 5-8 miles and then do 30-40 minutes on some kind of running device which was a nice change in my training regimen but won’t last me for long.
Fitness is all about progressive overload. If you can’t overload with volume, then you have to overload with intensity. I would be doing hard ass intervals if your tolerance for trainer/treadmill time is low. Keep them short but hard. It is not ideal but it is better than losing fitness. For the bike, try lots of combinations (5 X 5, 2 X 20, 15 X 1…minutes). On the treadmill you can do some of the same or work 1/4 mile or 1/2 mile repeats. Perhaps try to challenge yourself to see how fast you can get your treadmill mile time and your stationary bike 30 minute average power.
Sounds like an opportunity to get you out of the BOP on the running…why don’t you focus on running frequency - literally run every day. Keep the pace easy so its repeatable. The goal is to run more miles that you have every run per week, slowly adding a bit each week. Add a couple of intense bike rides a week, you can brick these - make these your longer days.
What type of ship are you on? I did deployments on an LPH, a Sub Tender, and a carrier. Each time I brought my bike with trainer and on the LPH and carrier I was able to run on the flight deck when flight ops weren’t going on.
I also did a lot of “brick” workouts but would do sets. Ride 45 minutes, run 15 minutes x 3 (or 4).
After completing my seventh deployment last year, I feel your pain. You just have to get creative. Bricks and speed work is a great idea, and there should be nothing getting in your way in regards to doing longer sessions 2+ hours on the bike etc. I was fortunate to always be working from the beach, so I had access to Navy and Air Force facilities. Good luck, and as others have said, it’s about quality over quantity!
I did about 2/3 of my training for Ironman 70.3 Worlds while I was deployed. I did a lot of short, high-intensity bricks on the stationary bike/treadmill. I was on a tiny base so I did run outdoors but the route I had available was about the size of your flight deck Luckily we had a 20yd pool on my base so I did work on my swimming a lot, but if you do a lot of functional strength with swim cords and a suspension trainer like a TRX or WOSS you should be able to continue to at least work on the right muscle groups. I have a friend who did that and lost almost no swim fitness despite being deployed without a pool for 6+ months.
I also continued to work with my US-based coach while I was deployed, so having her available definitely helped me get the most out of what I had available. I had already been working with her for a year at that point so we had a good working relationship and we trusted one another.
When all was said and done, I finished my six-month deployment in late May 2013 and averaged 8-10 hours a week of training during that period. In mid-July got 4th overall at the MusselMan HIM and finished in the top 21% of my AG (M30-34) at Vegas in September. So you can definitely keep yourself in very good shape while deployed if you learn how to make the most of what you have available.
I’m currently deployed on a Naval ship right now actually. Most of the time we’re unable to train on the flight deck but once in awhile it’s open to us and we can get some miles in up there. The non-skid up there really tears apart the sole of your shoes though.
Like a lot of people above me said, you can definitely train awhile afloat. It does get boring sometimes though. We’ve been out here several months already and having an ipad for long runs/bike rides has really helped with the monatony. I’m usually someone who runs and bikes without headphones or music but that’s when there’s nature and cars to worry about. Out here it’s great to put on a few episodes of a tv show and zone out for an hour or so putting some miles on the bike or for a long treadmill run. It still will get boring though and you can’t get upset if a real world mission or training comes up though and takes you out of your routine. I’ve had to change or miss plenty of workouts due to things coming up but that’s part of being out here.
I’ve found that doing some higher intensity training has helped also. Set the treadmill to 10 or 11 and sprint for a certain time or distance with various inclines and then back off for equal time then repeat. Just keep changing it up as much as you can. For swimming, I’ve got some elastic bands that I use and also the rowing machine and twice a week I’ll train with weights for overall strength.
As someone else asked, what kind of ship are you on? If there’s a ramp or two going up the the flight deck, you can get some great repeats in on those as well. Good luck and don’t get discuraged.
can you bring your own bike and trainer on the ship? you could then use something like trainerroad (and maybe sufferfest or other videos). i ask b/c i deployed to iraq and did just that. got some really good training on a real bike.
agree with the higher intensity stuff. bust your tail and you won’t be bop anymore.
can you bring your own bike and trainer on the ship? you could then use something like trainerroad (and maybe sufferfest or other videos). i ask b/c i deployed to iraq and did just that. got some really good training on a real bike.
agree with the higher intensity stuff. bust your tail and you won’t be bop anymore.
That depends on your job / unit unfortunatly. I had planned on bringing a bike & trainer aboard in my container but the embark inspectors for our unit did not allow any personnel gear inside. Meanwhile, the medical officer for the ship sets up his Cervelo and trainer on the flight deck when it’s open. At least they have a few semi-decent bikes in the gym to train on. Beats not training at all.
What type of ship are you on? I did deployments on an LPH, a Sub Tender, and a carrier. Each time I brought my bike with trainer and on the LPH and carrier I was able to run on the flight deck when flight ops weren’t going on.
I also did a lot of “brick” workouts but would do sets. Ride 45 minutes, run 15 minutes x 3 (or 4).
trav
Travis – good lord!! What was your rate (or designator, if you were an officer)? Where on earth did you put the bike and trainer? I barely have room for my Keurig…
Thanks for the great suggestions everyone. It sounds like I’m not going to lose an unrecoverable amount of base if I shorten my workouts as long as I keep the intensity up. I think I will plan on bringing up the intensity in the hopes I can get faster for next season!
What type of ship are you on? I did deployments on an LPH, a Sub Tender, and a carrier. Each time I brought my bike with trainer and on the LPH and carrier I was able to run on the flight deck when flight ops weren’t going on.
I also did a lot of “brick” workouts but would do sets. Ride 45 minutes, run 15 minutes x 3 (or 4).
trav
Travis – good lord!! What was your rate (or designator, if you were an officer)? Where on earth did you put the bike and trainer? I barely have room for my Keurig…
Thanks for the great suggestions everyone. It sounds like I’m not going to lose an unrecoverable amount of base if I shorten my workouts as long as I keep the intensity up. I think I will plan on bringing up the intensity in the hopes I can get faster for next season!
I was a DC(Damage Controlman); not sure if that is even still a rating, I think they combined it with HT after I got out. I always had a little shack somewhere deep in the bowels for my setup. I was also very lucky at every command I was stationed to have CO’s and DO’s that were very fitness minded that gave me some slack when it came to staying in shape.
Good luck on your deployment shipmate. If you ever need an ear during some downtime shoot me a PM or email me at kritra@lusfiber.net.
Luckily we had a 20yd pool on my base so I did work on my swimming a lot, but if you do a lot of functional strength with swim cords and a suspension trainer like a TRX or WOSS you should be able to continue to at least work on the right muscle groups. I have a friend who did that and lost almost no swim fitness despite being deployed without a pool for 6+ months.