5 Tips for Getting the Most out of your Training Time

Finding time to train has always been a struggle for a good number of tri-athletes. Practically speaking, training for 20-30 hours per week – to reach the top – is time that most athletes do not have.



Training for three events combined with work and family will leave them no time for rest at all. If this is the case, why are some top tri-athletes able to do it even with hectic schedules? Here are five of their best-kept secrets that will help you get the most out of your limited training time…

1. Stop wasting your miles

When you are training, be specific in your training as much as possible. Wasting your miles is equivalent to wasting hours of training when you could have done something race specific. For example, instead of biking randomly for 4 to 5 hours, spend those hours biking paired with IM specific intensity. An IM athlete may find it more effective to do tempo runs with rest intervals rather than running the full 400 meters.

Spending too much time in low intensity training or zone 1 is wasting precious training time. If you are planning to ride in low intensity then it might be better if you use that time swimming instead, which is more beneficial.

2. Prepare a weekly plan for every key workout

Keep your key workouts specific and create a plan around it. Do not forget to set specific objectives and goals in your weekly plan. Everything that you do for that particular workout should help you achieve something. Therefore, as you jot down your objectives think about the things that you want to attain at the end of each session.

3. Your weekly plan must include training sessions for all three events

A long ride, long run, and long swim must be included along with intensity trainings on all three as well. If you are able to do all these workouts in every training session, you will notice not only improvements but better outcomes as well. These workouts do not consume alot of time – roughly eight to twelve hours a week.

However, these are capable of giving you up to 90% total body fitness. Other types of workouts are not that important and if you do not have enough time to do them then do not hesitate to skip them.

4. Document all the types of workouts that you have performed

This should be updated daily. A daily record of your training can be a helpful reference in the future. This will also help you eliminate the types of workouts that do not really give you the results that you need and waste your time. If you have doubts about that particular workout, do not hesitate the take it out of your list.

On the other hand, if you had one of the best races in your life, you can always look into your training log and review the workouts that you did. Asking your coach for help is also a good thing. A fresh set of eyes can be helpful in determining which workout to ditch.

Higher fitness level is best achieved when you do more intense trainings rather than increasing the number of trainings that you do. However, do not turn your back on volume just yet, unless you are doing more bicycle rides at 15-18 mph when you are planning to race at 22-24 mph.

5. Proper time management is a key component

If there are opportunities where you can ride your bike, run or swim then don’t hesitate to grab it. This will help you free up a lot of time for training. In fact, I have known a number of tri-athletes who choose to ride their bikes to work rather than drive their cars. If you want to have more time for training, learn to be creative with your time management.

If you have any tips of your own, feel free to share them below…

Good Luck!


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