Does Workout Timing Matter for Endurance Athletes?

You know that consistency and routine are key to achieving your goals. But when it comes to the timing of your workouts, is there really an optimal window, or is flexibility the name of the game? When is the best time to work out? Let's take a closer look at how the time of day can impact your performance and recovery.

Preparing for Race Day

One of the primary considerations around workout timing is how it aligns with your competition schedule. Many endurance events, from triathlons to ultramarathons, kick off early in the morning — often before sunrise. If your training sessions are consistently happening at a different time of day, it can throw a wrench in your race preparation.

Ideally, you'll want to sync your key workouts, especially your longest and most challenging sessions, to match the timing of your target event. This helps your body adapt to the specific physical and mental demands of performing at that hour.

For example, if you're training for a 6am marathon start, you'll want to get in the habit of doing your long runs and tempo efforts first thing in the morning. Morning workouts will help ensure that your body is primed to deliver peak performance when it matters most. Plus, you’ll get the added bonus of an early morning rush of endorphins to give you a mood boost throughout the day.

The same principle applies if you're training for an event that spans through the night, like a 24-hour ultra or an Ironman. Incorporating some evening exercise and overnight training sessions, even if they're shorter, can help attune your circadian rhythms and metabolic processes to the demands of racing around the clock. For the night owls among us — you may even find you’re stronger in the late evening or at night! This is also great for training on a stomach that is processing a full day’s worth of eating.

The Pros and Cons of Consistency

While aligning your training with race day is important, there's also value in sticking to a consistent daily workout schedule, regardless of the time.

The primary benefit of a regular workout window is that it helps establish a predictable routine, making it easier to plan the rest of your day around your training. Your body and mind become accustomed to that specific time, priming you for optimal performance.

Additionally, consistent timing can support recovery and injury prevention. If you always train at the same time, you can better plan your nutrition, hydration, and rest around those sessions. This helps ensure you're adequately fueled and recovered before each effort.

On the other hand, training at the same time every day can also become monotonous and limit your adaptability. Your body may plateau if it's always working out under the same environmental conditions (temperature, daylight, etc).

Pros and Cons of Varied Timing

The counterargument to consistency is that mixing up your workout timing can provide diverse physiological and psychological benefits. Exposing your body to different times of day can enhance its ability to perform under a variety of conditions.

For instance, training in the morning may feel more challenging due to factors like lower core body temperature, lower heart rate, and glycogen stores. But adapting to those hurdles can make you a more well-rounded athlete. Similarly, evening workouts may provide a boost from higher testosterone levels and muscle flexibility, plus your body will be more “primed” due to a day of physical activity.

Varying your workout timing can also make your training feel less routine and stale. The element of novelty can keep you mentally engaged and motivated, preventing burnout.

The downside, of course, is that a more variable schedule can make it harder to nail your recovery, nutrition, and sleep. It requires more flexibility and diligence to ensure you're adequately fueled and rested for each session.

Twice-a-Day Training

Another consideration for endurance athletes is the potential benefits of training twice a day. This strategy, known as "double days," is commonly used by elite athletes to boost their training volume and adaptations.

The key advantages of double days include:

• Increased training load: By spreading your training out across two sessions, you can accumulate more total work without excessive fatigue.
• Improved metabolic efficiency: The body becomes more adept at utilizing fuel sources like fat and carbohydrates when workouts are spaced apart. You may also build muscle faster.
• Enhanced recovery: Shorter, more frequent training sessions may allow for better recovery between efforts compared to one long daily workout.

However, double days also come with their fair share of challenges. The increased training load can elevate injury risk if not managed properly. Proper fueling and hydration become even more critical to avoid bonking or overtraining.

Additionally, the logistical demands of fitting in two-a-days can be daunting, especially for those with busy work and family schedules. Early mornings and late afternoon workout sessions can easily start to eat into sleep or time spent cooking healthy meals, family time, etc. Careful planning is required to ensure adequate rest, recovery, and nutrition.

Ultimately, the benefits of double days hinge on the individual athlete's training status, recovery capacity, and lifestyle factors. They may be most beneficial for elite endurance athletes with the resources to devote to proper periodization and recovery.

Timing Considerations

Regardless of whether you opt for a consistent or varied workout schedule, there are a few key timing considerations to keep in mind:

• Recovery periods: Ensure you're allowing for adequate rest and recovery between intense sessions, especially if training multiple times per day.
• Workout proximity: There may be benefits to training in close succession (e.g., morning and evening) to capitalize on the body's primed state.
• Nutrition and hydration: Adjust your fueling and hydration plan to support your specific workout timing and recovery needs.
• Injury and fatigue monitoring: Be vigilant for signs of overtraining, like persistent soreness, decreased performance, or disturbed sleep.

Finding Your Sweet Spot 

When it comes to the optimal timing for endurance training, there's no one-size-fits-all solution. The key is to experiment and find the approach that aligns best with your race schedule, lifestyle, and individual physiology.

For many athletes, a blend of consistent and varied timing may be the sweet spot for their exercise routine — stick to a regular schedule for most sessions, while periodically mixing in workouts at different times of day. This can help you reap the benefits of both consistency and adaptability and improve exercise performance while enabling you to achieve your fitness goals.

Ultimately, the most important factor is ensuring you're providing your body with the recovery, nutrition, and rest it needs to continually improve. Pay close attention to how your performance, energy levels, and overall well-being respond to different workout timing strategies.

With a little trial and error, you'll discover the ideal formula to maximize your endurance training and achieve your athletic goals.