Optimized Training for Pilots and Aircrew
I've coached pilots to agegroup championships and Kona starting lines.
The #1 thing we learned was to take advantage of schedule flexibility by minimizing the cost, in fatigue, of their work schedule.
The goal is a rapid return to training.
Resist the urge to frontload fatigue => have yourself heading "up" as you start a work block
No zeros - on the road => train easy, near dawn
Load when, and where, you are most able to recover => at home
Stay out of the restaurants - nutrition is where you can make progress
Why?
Because a little weight gain, each trip, adds up.
Nutrition also ties into getting yourself back to loading as fast as possible.
Sliced peppers
Lightly boiled, quartered mini carrots
Nuts
Sumo Orange (easy to peel)
Boiled eggs or sliced chicken breast
Mini Hummus
Pita Chips
Giant nalgene water bottle
All you need to do is open a bag, or pop the lid.
Remove as much friction as possible between yourself and better food choices.
Every replaced restaurant meal is a WIN.
Rack those wins up.
Stay in your sleep schedule - use seniority to select routes that let you move and sleep well.
When you're on the road: eye shades, earplugs, cold room and backup ear protection in case there's a rave happening outside your window.
Consistent progress is about the return, not what you manage while working.
So you can execute when you're tired, keep it simple and remove friction.
Go into work on the upswing
Focus on nutrition - win by staying out of the restaurants
Train easy, near dawn
Sleep cold, quiet and dark
Pilot's Paradox => if big goals nudge you to make better chocies at work, you can be healthier, and happier, with significant training load.