A) having a physical job without overtraining
Use methods to check how your body reacts to training and work load .
1. rest heart rate – check a your heart rate in the morning every day in a week or 15 day to have an idea of what is your rest heart rate.
After getting that number , start checking it in the morning or every day still or 3 or 4 day a week.
If your heart rate is higher 10 beats to 15 beats higher than normal , it can mean that you are in overreaching (getting really tired the work and training volume ) or in overtraining and you should really rest.
After a hard day , because the body is recovering , the rest heart rate on the next day can also be higher, and that’s normal, but being always can be what I described above .
2. Hrv ( heart rate variation) – devices like whoop , Oura ring and other , measures the heart rate variation , the value for HRV has a negative correlation to the rest heart rate . A good response from the Body is that , HRV monitor gives you a higher number as possible and rest heart rate a lower number .(ex. Hrv 60 , rHR 45 – GOOD …..hRV 18 , rHR 70 – tired )
For a good recovery , make sure to tick all the boxes, Sleep, Nutrition ( during effort and while recovering ) , Hydration , respect rest periods in training and out of training, ” resting is also training ”
B) without having access to a gym or strength training equipment, and finally,
It is possible to do all the trainings or at least 95% without a gym and strength training equipment just by using your body weight or using some elements that we have at home or we can find outdoors. just needs a bit more of planning on choosing the right exercises and using a material adapted to your purpose .
C) should I track my day to day in training peaks?
Tracking your day to day with your device and uploading data to trainingpeaks would be a way,a way to exactly tell how was your work volume and intensity during the day or week was .
Because using a heart rate band , having the watch running everyday would be and extra concern and sometimes we forget .
You can register a average week , to have an idea in which is going to be your work load. After having that value, just work on with intensity and volume of your training and how to combine more intense workouts or with more volume , with more easy days on your working week and keep checking the fatigue indicators mention above .
* make sure to have enough rest day and recovery weeks to recover