First an athlete must have some good understanding about nutrition and a bit about physiology, best place to get this background understanding is likely a book, Optimum Sports Nutrition, by Dr Michael Calgon, former US Olympic Teams Nutrition Consultant, researcher, who worked with many world class athletes. Me: I was a cross country runner, swimmer, and H2O polo, in HS. Then I owned 2 scuba shops and taught more class then anyone in the country, so for years, I was handling and moving heavy gear all day, plus conducting ocean class dives many times a week, often hundreds of surf entries and exits per week, and workout running on the beach and pavement, as well. I didn't have time for the gym then, but after I got out of the scuba business, I did more running and started gym workouts, this is when I found the Book, Optimum Sports Nutrition. After reading the Book several times, I started making good real progress, even though I was work 12Hr rotating shifts every 3 days or so, plus 1000 Hrs of OT per year. Now I no loner have to work, which allows me to have stable sleep cycles, staying fit is easier. (For several years I would spend 4 hrs a day/evening in rock-climbing gym, climbing almost continuously... don't have a climbing gym here.) For many years now I have been doing Telemark Skiing all winter; i Do every run top to bottom making linked turns all the way, doing 20,000 - 50,000 vertical feet per day; this is intense exercise. In the gym or at home: Almost daily, for about 40 yrs now, I do "Ab Wheel"sets; Start on toes do 25 full body, drop to knees, continuously, do 175, for total ab set of 200 in about 8 min continuous. I do push-ups usually 5 sets of 30 - 50, three min. intervals. Full-hang pull-ups, usual 5 set of 20 overhand grip; then, 5 sets of 20 on the pegs; then, 5 sets of 15-20 wide grip, all with 3 min set intervals. (on strength-days, I do similar with a 30 - 40 lb backpack loaded as it would be when I'm out climbing; don't do this too often). I do full leg weights routine on machines, extensions up to 260 lbs, curls up to 165 lbs, inclined leg presses with up to 1100 lbs ( I use range of motion similar to when alpine skiing. When working out at home I workout fully nude; for" in gym" I wear spandex shorts and compression tank-top and in the pool I wear only the smallest micro-brief or micro-thong, Speedos are OK,but are too much coverage for me. I do 10K outdoors run workouts most days when no snow or ice and at least 48 Deg F; except on some full-gym-workout days. I run on pavement on town roads, or, on forest trails,; sometime I do pavement, wearing only marathon shorts or micro-brief, or Speedo, then strip nude and continue on Forest trail. (These days I usually do total of 10 - 13 miles.) The hardest part is fitting in enough recovery time between workout and or skiing , climbing, etc. Also, counting calories, and portioning carbs, fats, proteins correctly is vital, which I do almost instinctively after so many years. Also, it is vital to begin consuming carbs and then proteins within 45 min - 1 hour following workouts...read the Book. That is a short start...

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