[Running Turtles]

(03-27-2016 01:43 AM)NASA Test Pilot Wrote:  

Yes, at age 48 years, 7 months my peak distance was 20,000 meters (long course) per day (low intensity doing 8,000-10,000 meters in the morning with weights (45-60 minutes) afterward 3-4 days per week followed by 8,000-12,000 meters in the afternoon. The afternoon workout was preceded by (30-45 minutes) of dryland training 3-4 days per week. Morning practice is generally in the water at 0500 and finishing at 0700-0730 (weights followed). In the afternoon, dryland training began at 1430 and then in the water at 1500-1515 until 1700-1800. Sometimes we had mental training in the evenings depending on the meso-cycles and competitions. Saturday practices were/are normally a 3 hour ordeal often with weights or dryland and/or mental training afterward. I dropped down to 18,000 meters peak distance shortly afterward during the next training cycle. Now I am at 16,000 meters peak distance and my next dip will be to 14,000-14,500 meters. My body fat is normally 6-6.5% during peak distance (where my fat intake is moderate, cholesterol in range and my T-levels near 800) and will drop down to 4.5-5% during taper where my body super compensates and I compete. When I am surfing more my body fat is 6-8% and I am a little meatier as surfing is more power and less endurance than swimming in general. If you are interested in workouts, sets, intervals or other specifics, send me a PM.

I'm sure your routine was different than what's normal as a modern airline pilot, but do you have any tips on how to counter the stresses of constantly changing between night and day work?

I'm an FO at a semi-major in Europe (think Southwest) and typically do 4 flights, 5 days on with 3-4 days off. I've already decided that I'll avoid commuting at all costs and make sure to do both aerobic and anaerobic exercises, but there's no way in hell to get a consistent sleep rhythm. I'm in my early 20s and at the moment, I find it pretty easy, but some of the older guys are noticeably worn out.

Also, nowadays there's a huge focus on the dangers of radiation and constant pressure changes on the body. I'm assuming NASA did a lot of research on this, do you have any input?