Free Outdoor Adventures for Healthcare Workers

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Training Plans

Now that you've joined the Out Living It Project, it's time to start training!

Welcome to Your First Descents Training Plan

First Descents has partnered up with a TrainingPeaks coach to help you get Out Living It on your next adventure or race day. These training regimens are for FD athletes of all abilities and experience levels. From chemo recovery to rock climbing, we’re excited to offer five free training plans for every OLIP participant.

Now that you’ve registered for the Out Living It Project, you have access to all of our training resources. Scroll down to check out the different plans, and then choose the free training plan that’s right for your body and then apply it to your training calendar. 

 

Training Tips

  • Incorporate your plan into your life as it works for you. Make plans to complete your workouts and schedule them into your daily routine.
  • Do your best to keep track of your workouts! You can enter the details in your training calendar so that you can keep track of your progress. Or, if you have a fitness tracker, you may be able to upload your workout to your TrainingPeaks account. See if your device is compatible here.
  • Leave detailed comments about each workout so that you keep track of how you are feeling and can identify your progress.
  • Always consult with your doctor before beginning a new training plan, if something does not feel right, or if you develop any pain.
  • Questions about navigating the TrainingPeaks App, use this resource guide here.

Select Your Training Plan

At FD, we're all about challenge by choice. Check out
the training plans below to find the right fit for you!

Questions? Reach out to our TrainingPeaks coach, Alec!

Active Lifestyle

Since my diagnosis I have been looking to develop an active lifestyle and healthy habits with activity. This whole ‘training plan thing’ is intimidating and I am just looking for guidance on how to become active again.

I am comfortable with the following activities: walking, light yoga, meditation, easy biking, and simple strength.

This plan uses the following intensity levels: low intensity.

Average hours per week: 3-4.5

GET STARTED

General Fitness

I feel generally confident in my mobility and coordination, but I want to strive for the goals of building muscle, managing my weight, and getting into shape. 

I am comfortable with the following activities: walking, yoga, meditation, biking, hiking, and strength.

This plan uses the following intensity levels: some low and some moderate intensity.

Average hours per week: 4-6.5

GET STARTED

Training Foundations

Since my diagnosis I have been focused on gaining strength, and I am yearning to be more active. Although not every day is perfect, I am starting to think about entering my first race or event post-diagnosis. I find that my stamina is low, but I am eager to improve it.

I am comfortable with the following activities: easy running, yoga, sustained biking, hiking, and strength with weights.

This plan uses the following intensity levels: moderate intensity.

Average hours per week: 5-8

GET STARTED

Kayak Level 1

I want to prepare for a kayaking adventure. I want to feel strong and confident in a small plastic boat that is charging down the river.

I am comfortable with the following activities: easy running, yoga, sustained biking, hiking, and strength with weights.

This plan uses the following intensity levels: some low and some moderate intensity. 

Average hours per week: 4-8

GET STARTED

Rock Climbing Level 1

I want to prepare for a rock climbing adventure. I want to feel strong and confident as a beginner/intermediate level rock climber.

I am comfortable with the following activities: easy running, yoga, sustained biking, hiking, and strength with weights.

This plan uses the following intensity levels: some low and some moderate intensity. 

Average hours per week: 4-8

GET STARTED

FAQ's

Can I do more than one training plan?

Yes, if you finish your training plan and are wanting to take on the next challenge, pick another plan and apply it to your calendar.

Can I change my training plan?

Yes, if you feel that your training plan is not right for you, you can swap it at any time. Simply choose a different plan and apply it to your calendar.

Can I do my training plan more than once?

Yes, you can apply your training plan to your calendar as many times as you’d like.

Should I record my workouts if I have a fitness tracker?

Yes. Although fitness trackers are not required to complete your training plan, they can definitely help. Some fitness trackers will even upload your results to TrainingPeaks for you!

What should I do if I miss a workout?

The short answer is, forget about it and live to fight another day. One workout does not make or break your commitment to fitness and a healthy lifestyle. If you miss a workout, put it in the past and continue with your plan as it is written. Don’t try to make up past workouts!

When should I stop my training plan?

You should always listen to your body. There is a big difference between pushing yourself to persevere and hurting your body. Stop your training plan if you feel any pain, exhaustion, or discomfort beyond what you might expect from light to normal exercise. No matter what, always defer to the consultation of your doctor.

How do I get free access to the Headspace Meditations?

To get started with Headspace, simply visit headspace.com/code and enter the redemption code GSFIRSTD1Y

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