Caroline Burckle
Caroline Burckle is a U.S. Olympic medalist swimmer and the co-founder of RISE Elite, a program that connects Olympians with athletes for individualized mentoring. She currently lives in Hermosa Beach, California.
What is your morning routine?
I wake around 5:30am, grab a Lärabar, take my BeetElite, and hit the road for my workout. This is typically a swim, a weight-training workout, or a run-interval workout. Right now, I am in a six-week “get fundamentally strong” block. This is what my week looks like:
Monday: Swimming long, aerobic sets.
Tuesday: Slow strength training, focusing on isolating glute muscles, etc.
Wednesday: Running intervals (descending miles and/or tempo-minute repeats), followed by a power-strength workout that consists of power cleans, plyometrics, and/or banded power exercises.
Thursday: Swimming involving lots of arms, as my legs are dead at this point (in essence, a recovery day).
Friday: Slow strength training (isolation) again and a short, five-to-six-mile trail run (easy and steady).
Saturday: Trail and/or flat running (long and smooth).
Sunday: Stretching, rolling, etc. (off day).
How long have you stuck with this routine so far?
I’ve had this routine my entire life! Swimming bred me to wake up in the wee hours of the morning from a young age.
How has your morning routine changed over recent years?
I try to have two days a week to ‘sleep in’ to 6:30 or 7:00am ;)
What time do you go to sleep?
9:00pm at the latest during the week!
Do you do anything before going to bed to make your morning easier?
I read for about ten minutes. I really love warm blankets, so I stick my Barefoot Dreams blanket in the dryer and heat it up so I am all cozy.
Do you use an alarm to wake you up in the morning, and if so do you ever hit the snooze button?
Yes, five out of seven days a week, but typically my internal clock wakes me up about four minutes before my alarm anyway. Go figure!
How soon after waking up do you have breakfast, and what do you typically have?
I eat a bar or some almond butter before I work out. After I work out, I have a three-egg scramble, half a grapefruit, and one of my delicious protein muffins.
Do you have a morning meditation routine, and if so what kind of meditation do you practice?
Moving my body is my meditation. I typically find actual meditation to be more helpful for me during my midday break. I get going so quickly in the morning that I hit a wall right after lunch, and it is helpful to reset my mind and body with ten minutes of “me time.”
Do you answer email first thing in the morning or leave it until later in the day?
My workout comes first. Then breakfast with music, and then email!
Do you use any apps or products to enhance your sleep or morning routine?
Nope… au naturel baby.
How soon do you check your phone in the morning?
Eh, this varies. TOO SOON, let’s put it that way.
What are your most important tasks in the morning?
Exercising, moving, eating, and setting my initiatives for the day.
What and when is your first drink in the morning?
Water. Then BeetElite, more water, and iced coffee after I work out!
How does your partner fit into your morning routine?
My boyfriend is absolutely phenomenal with this. He is an athlete himself, so it is a no-brainer for us to do our own things in the morning regarding workouts.
And there is more accountability for us to push each other to sleep in and take recovery mornings.
Do you also follow this routine on weekends, or do you change some steps?
I ‘sleep in’ on the weekends… that’s the goal. Working out later has actually been helpful for my body. For instance, I have coffee and a shake when I get up; then I can let it sit and digest until I work out around 9:00am!
On days you’re not settled in your home, are you able to adapt your routine to fit in with a different environment?
This is the hardest thing for a creature of habit, but I have learned to do my thing on the road, regardless. I pack accordingly and prepare things beforehand. Mimicking your environment as much as possible is so helpful, but adaptation is also crucial. Learning to adapt makes a better (and humbler) person and athlete!
What do you do if you fail to follow your morning routine, and how does this influence the rest of your day?
This question is something I have been unpacking within myself for a while now! NO JOKE, not having my morning routine affects me like nothing else. That being said, the past few months I have been working on truly letting this go. I have learned that it only affects me when I let it. Whatever I try to endlessly control ends up controlling me.
Anything else you would like to add?
The beauty of a routine is to be able to change it. Change is the only constant, so get used to it. It always takes practice to do so, but it makes great people even greater!
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