Coach Brad,
Yesterday I completed my first Ironman 70.3 (actually 69.1 because the swim got cancelled) but I got a horrible time. I don’t think I prepared enough. I workout 5 to 6 times (swim, bike, run) but my workouts have to be 45-60 minutes long because I work full time, go to school full time and I have 2 small children. Not making excuses, just need to know what kind of workouts I can do that will get ready for the next one. Thanks, man. – Camille
Camille; that is a great question.
Reducing training time while maximizing results in triathlon requires a strategic approach that balances efficiency, intensity, and recovery. Here are some tips to help you optimize your training:
Prioritize Your Workouts: Focus on key workouts that target your weaknesses and contribute the most to your overall performance. Identify the disciplines or areas that need the most improvement and allocate more time to those specific workouts.
Incorporate High-Intensity Interval Training (HIIT): HIIT workouts involve short, intense bursts of exercise followed by brief recovery periods. These workouts can improve your cardiovascular fitness, increase speed, and save time. Examples include interval running, cycling sprints, and swim speed sets.
Train with Purpose: Make every training session count by having a specific goal or purpose for each workout. This ensures that you are focused and engaged, optimizing your efforts and preventing wasted time.
Implement Brick Workouts: Brick workouts involve training in two disciplines back-to-back, simulating the transition between disciplines in a triathlon. By combining disciplines such as cycling and running or swimming and cycling, you can improve your transition times and overall race performance.
Utilize Time-Saving Training Techniques: Incorporate training techniques that provide a high training stimulus in less time. Examples include interval training, tempo workouts, and circuit training. These methods maximize the effectiveness of your workouts while minimizing the time commitment.
Consider Cross-Training: Incorporate cross-training activities that complement your triathlon training. Activities such as strength training, yoga, and Pilates can improve overall strength, flexibility, and injury prevention, which can ultimately enhance triathlon performance.
Optimize Recovery: Adequate recovery is crucial for maximizing training adaptations. Ensure you have sufficient rest days and prioritize quality sleep, nutrition, and hydration. This allows your body to repair and adapt, reducing the risk of overtraining and improving overall performance.
I would start working out at home and add in some bodyweight and simple exercises.
First warmup for 15 minutes – Check out these warmup workouts
Workout #1
20 Minute As Many Rounds as Possible
10 burpees
Sprint 200 meters
10 box jumps (or step ups) with 24 inch box
Sprint 200 meters
Remember, while reducing training time can be beneficial, it’s essential to find the right balance between training volume, intensity, and recovery to prevent overtraining and minimize the risk of injury. Listen to your body, track your progress, and make adjustments as needed to continually optimize your training approach.
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