5 steps to optimize your time to succeed in your preparation

2023-09-16 07:44:37

Every triathlete knows how precious their time is.

If you have difficulty managing your sports schedule or if you are afraid to start this new activity for fear of being overwhelmed, here are 5 tips that should help you.

Defining objectives, planning training, taking advantage of free time or even purchasing a home trainer, discover all the tips to succeed in your preparation without neglecting your professional life and lost

#1 Define your goals

Before even thinking regarding optimizing your training time, define:

Your performance goals: complete a first triathlon, complete a course within a defined time, participate in an IronMan, etc. The resources available for your training: nearby infrastructure, financial means, available equipment, etc. ; Your priorities: family life, professional life and sporting career in particular. This prioritization is likely to evolve over the course of the season. Training will be more intense a few weeks before a deadline, then lighten up in the following weeks. Regarding this point, we recommend that you talk with your family and your professional hierarchy in order to find the right balance.

Then cross-reference your desires, your resources and your priorities in order to set a realistic and achievable goal.

Leaving by being lucid regarding these questions will allow you toestablish your training scheduleavoiding falling into the trap of “always more”.

In triathlon, the question is not so much how long you can train, but how much time you should spend preparing.

#2 Plan your workouts

Once you have targeted your objectives, it is time to establish and organize your training schedule.

Here is a three-step method to best optimize your time:

Identify your free slots during the week (early in the morning, in the evening when you get home from work, on your lunch break, etc.). The more regular your schedule is from one week to the next, the easier it will be to train regularly. Distribute your fixed workouts into these slots. This mainly concerns sessions requiring infrastructure: sessions in a club, gym, swimming pool, training on an athletics track, etc. Finally, define your mobile sessions. These short sessions carried out outside the infrastructures subject to opening hours will fit more easily into your schedule. In case of unforeseen circumstances, they will give a little flexibility to your triathlete schedule.

Then bring together your professional, personal and sporting obligations in the same diary (digital or paper). This tool will be essential for you to manage your preparation as best as possible, without neglecting those around you.

Planning help #1: what average training volume should you plan?

Training volume varies depending on level and objective of every triathlete.

If you want to progress in your discipline, however, you will need to plan to devote a minimum number of hours per week to it.

In general, it is recommended to train at least twice a week in each disciplineall spread over six days.

Increasing your sessions to nine per week (or three per activity) will give you plenty of room for improvement.

If your schedule doesn’t allow you to dedicate an equal number of hours to each preparation, focus on your weak areas first.

Do you benefit from an equivalent level in running, swimming and cycling? In this case, focus on the bike, because it will allow you to gain time on the clock (the cycling event represents around half the total time of a triathlon competition).

When organizing your schedule, don’t forget to take into account the nature of each session.

Intense and interval sessions involve a recovery period (variable depending on your physical condition).

A program comprising 9 hours of weekly training generally includes 3 to 4 intense sessions. So plan to space them out to allow your body to recover between each.

Planning help no. 3: is it possible to schedule two or even three workouts on the same day?

As an intermediate or advanced triathlete, the significant training volume may lead you to have to squeeze in two or even three training sessions per day.

That’s what we call twice-daily or three-daily training.

In this case, space out your two sessions as much as possible and respect your intensity zonesat the risk of tiring your body.

Above all, stay tuned to your feelings and don’t hesitate to swap an interval session for a recovery session if you feel the need. This will limit the risk of injury.

#3 Know how to optimize your free time

Focus on morning workouts

Morning is a good time for training. If you’re not an early riser, this will take a little getting used to, but you’ll get the hang of it very quickly.

In fact, training in the morning is:

Free your mind from the daily obligations linked to your physical preparation; Being able to get up half an hour earlier to go swimming or running if your schedule is busy; Take advantage of a peak of dopamine to attack your day in great shape; Prepare for early morning departures for long distance events; Optimize lipolysis (fat burning) at a time of day when blood sugar levels are low and cortisol levels are naturally high; Go to bed early to get the best hours of sleep.

Are you afraid of lacking motivation?

Prepare your belongings and your itinerary the day before your trip. Then set your alarm for a single ringtone and place it far from your bed. Once you get up to turn it off, all you have to do is jump into your sneakers before hitting the road.

Good to know: reserve morning workouts for moderate intensity sessions.

Make the most of your meal break

As a triathlete, you must know how to take every opportunity to train.

So remember to take advantage of your meal break. A break of 1 hour 30 minutes is generally enough to run or swim for an hour, before returning to shower, eat and start your second part of the day re-energized.

Schedule your long outings preferably during the weekend

During weekdays, focus on running and swimming which require less training time. A slot of half an hour to an hour is sufficient to conduct an effective session.

Cycling involves longer rides.

So prefer a day of rest during the week or the weekend to schedule your sessions for 3 to 4 hours. If you don’t have enough time, shorten your cycling time and focus on intensity.

#4 Invest in a home trainer

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Good triathlon training and regular training.

As for cycling, purchasing a home trainer is strongly recommended to free you from weather and time constraints.

You will be able to plan your sessions in advance and cycle as you wish.

Too hot, too cold, too early or too late: in the event of unfavorable conditions or unsettled schedules, the home trainer will save your training.

#5 Join a triathlon club

Enrolling in a structure is also a good way to optimize your time to successfully complete your preparation.

You will benefit from both group emulation and professional supervision in order to optimize your preparation.

Another advantage: you will save mental energy, because you won’t have to think regarding organizing your session. Saving time before and during your training.
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Updated by Manon on: 09/16/2023

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