One of the ideas I hear from people when I tell them I do Ironman races and triathlons is “I don’t have time for that.” Well, there are certainly challenges in finding the time to train, but here are 4 tips for making time for triathlon training.
#1 – Have a plan
One of the problems in triathlon training that can hinder the time you have to train is not having a plan. If all you do is do workouts that consist of doing “x” amount of time on a bike or running “x” amount of miles with no other goal in mind, then you won’t maximize your time to train. Also, if you are not organized with your training, you will lose valuable training time.
training plans
There are many training plans available to prepare you to compete in a triathlon or Ironman. You can waste a lot of time trying to choose one, but the best advice is to go ahead and select your training plan and then stick to it. You’ll find more than a few workout tips that may have you wondering if you have the right workout plan. The best advice is to stick to the plan you have for a particular season and block all other suggestions. You will also find opinion pieces on the internet that will question the particular method of training you have adopted. While it may seem plausible that a change is necessary, don’t do it during the season. Stick with the plan you already have made and don’t give up on it. If you start trying to change your mid-season plan, you will cause yourself a lot of frustration and waste a lot of time. Also, find an exercise plan that works with the rhythm of your week. I work from Sunday to Thursday with Friday and Saturday off. It doesn’t make sense for me to have a training plan that gives me a Friday as a rest day. I have modified the training plan that I use so that I am training on the days that I have free days. Also, I know that with my work schedule I can’t do very long workouts on the days I work, so I made sure to find a plan that had a weekly rhythm of short workouts Monday through Thursday and then long workouts on Saturday and Sunday. .
Organize
Nothing enhances a perfectly planned workout like being disorganized. For me, this means that the night before a workout I have to take off my clothes for the next day along with underwear, socks and shoes. Before I go to sleep, I need to know what I’m having for breakfast and where I’m showering, whether it’s at the gym, at home, or at work. I need to have my bag packed along with a towel. It’s like taking a mini-trip every day. If I don’t do this, then I either have to cut workouts short to get these elements ready or I get frustrated because I don’t have things set. A little 20-minute prep the night before allows me to have a concentrated hour-long workout the next day.
#2 – Schedule your workouts like an appointment
For many business professionals, the idea of training for a triathlon seems almost impossible when looking at their already busy schedule. The only way I can complete any of my scheduled workouts is to book the time like I do for an appointment. This practice allows me to prioritize training, but also to move it if something else takes priority.
make a schedule
I try to look at the training week ahead starting on Sunday. I want to know what kind of workouts my training plan has scheduled for the week. I then compare that to my weekly demands in my professional and family life to make sure I can complete all the workouts. Sometimes I may need to do a workout a day earlier or a day later than scheduled and do another workout instead, depending on the demands on my time. Practicing doing this each week ensures that I am completing 90-100% of the workouts my plan calls for. The training plan is only as good as the times it is used. For example, if my exercise plan calls for an hour and twenty minute bike ride followed by a 30 minute run on Tuesdays and I know I have an 8am appointment, I may need to trade that in for a 45 minute swim on Tuesday. Monday.
block the time
I find that if I block out the time for workouts each week, I will do them. If I’m sitting around on a random Tuesday and realize I have a 2 hour bike ride on Wednesday morning that I have to get up at 4am for but stay up late because it’s my wife’s birthday, then training is going to be a disaster and I’m going to be tired all day. When I put training on my calendar, I need to have that time locked down and prepared. In the above scenario, I’m more likely to skip training because I’m tired. I have to make sure I prepare myself mentally and physically for training.
#3 – Prepare to sacrifice yourself
There’s no doubt that finding the time to train for a triathlon takes sacrifice, but it doesn’t have to ruin your life.
discuss with the family
One of the areas that can suffer, if you indulge in this type of training, is your family. You have to have an agreement with your family that this training is important and that some sacrifice is necessary. However, I need to interject here that you can make it work without missing your kids tee ball game or your anniversary! Get your family involved in what you’re doing and they’ll be much more supportive of your efforts when a workout lasts a little longer than you thought.
Get rid of time wasters
I love to watch television and I love movies. I also love Facebook and the news. But, if I get too involved in these things, I will have wasted so much time that I won’t be able to train for my next triathlon. I have to get rid of these time wasters in my life so I can make those training appointments. One of the great things about training indoors in the winter is that you can catch up on all those TV shows and movies you missed while on a 2-hour indoor training bike ride. Getting rid of these time wasters will give you some extra time for your triathlon training.
schedule your sleep
This is a big one. I love sleeping. I love a good long nap too. However, I have found that I often have to train early in the morning, so the night before I have to make sure I go to bed and sleep at a decent hour. I can’t stay up late if I plan to get up early sometimes around 4am to work out. When there’s a night football game, I usually have to turn it off before it’s over because practice is the next day. Unless my Dallas Cowboys are playing and then just watch the whole time and check for sleep deprivation the next day. Make sure you get enough rest or you will see your training suffer.
#4 – If you miss a workout, just do the next one
One of the most discouraging things in triathlon training is when you’ve planned your training well, but inevitably there comes a day when you just can’t train. You have an early date or the family wants to go out. You’re going to miss a workout, but don’t give up or give up. Just pick it up the next day and continue with your training. We would all like to be professionals where we could train all day, but we are not. We have jobs, families and responsibilities. It is important to remember to live your life well outside of triathlon. If you miss that workout, come back to the next one. Also, if there’s a season in life when you can’t train for a full Ironman, you can still find time to train for a Sprint Triathlon. We all have busy seasons.
There really is no excuse not to make time to train for your next triathlon.