I couldn't sleep the other night and found myself tossing and turning. What was on my mind? Well, not what you are thinking. That is for sure. I was thinking of training schedules. I know, I need to get out more often. However, with a six month old and a six year old in need of constant attention getting out often isn't much of an option. Neither is a lot of time for training. Hence, my reason for insomnia.
I was convinced there is a way to train quite effectively for the sport of triathlon on a limited time schedule. I started thinking, how can one hit those important workouts during the week while still having enough time for other things. I wanted to create a simple method or matrix which could be applied to anyone no matter how time strapped they may be while also focusing on their main goals,strengths, and weaknesses.
What I came up with was a 3-2-1 schedule for the bike and 1-2-3 schedule for the run. What I mean by 3-2-1 for the bike is that the first week of training their are 3 workouts scheduled for the bike and only 1 for the run. On the second week there are two workouts scheduled for both the bike and for the run. On the third week, there are three run workouts scheduled and only 1 bike workout. Depending on your rest cycle, one can adjust the 4th week to account for adequate rest/recovery. Also, the week you have the 1 bike or 1 run can be your long bike or run. On the week one has 3 workouts scheduled for say the bike, I like to schedule interval and threshold sessions. This allows for maximum effort on the long bike and run workouts without excessive fatigue and with maximum recovery for that specific discipline. All in all, you will be completing 8 workouts per week while still getting in your long bike and run workouts, swims, and strength sessions.
I feel that swimming can be on a 2-2-2 schedule, which is two workouts per week straight through and including your rest week. I have found that swimming isn't as stressful on the body and challenging swim workouts can be scheduled straight through. Strength training on the other hand is very stressful if done correctly and can be on a 2-2-1 or 2-2-0 schedule usually after the swim or before the bike.
How these workouts are arranged within this matrix depends on your goals and needs. The focus can be tailored to your strengths and weaknesses, and individual goals. Anyone interested in this workout schedule can email me or discuss options if you would like a change-up to try something new.