Cardio Q and A: Tri-ing times
Heather Fuhr
I'm a 40-something housewife and mother of three looking to get into triathlon training. Do you have any tips/tricks for squeezing in workouts on a tight schedule?
-- Corrie E
The key to any training schedule is consistency over time. Too often people develop an unrealistic schedule for themselves. They then try to fit everything in and within a couple of weeks they are either injured or over trained. It is best to determine a realistic schedule based upon the time available and then complete that week after week. It is this consistency over time that will end up in positive results.
For you, you need to try and get the most out of every workout that you can. Don't worry about trying to get in too many workouts - no junk mileage for you. Look at your weekly schedule and map out the available time that you have.
Time permitting, there are 3 important in each sport that you will want to try and get in during the week.
1. Longer aerobic workout -- this might be something that you can do on the weekend when you might have more time.
- Swimming -- maybe you can go to a masters swim class once a week to get in a longer workout with a group. Otherwise just a longer swim on your own (45mins -- 1 Hour)
- Cycling -- Depending upon the time available and the length of triathlon you are training for, this might be anywhere from 1:00--3hours
- Running -- this might be anywhere from 50 minutes to 1:30 depending upon the length of triathlon you are training for and the time available
2. A short easy workout. 30 minutes short and easy
3. An up tempo workout.
- Swimming - try and get in the pool and do some faster swimming - nothing long, just working a bit on your speed.
- Cycling - a great, easy way to get in a quality workout is to do a spin class at the gym.
- Running - adding in some quality running - which means something slightly faster than your normal pace. The total length of the workout does not need to be long - just up the intensity a bit. Something you might want to try to start with is to add in some accelerations/ strides into your run. Find a flat section of trail/grass of about 50-100m in length. Increase your pace over the 50-100m and then walk back - you can complete this anywhere from 4-12 times. This will work on your leg turnover.
By completing these 3 workouts in each sport - you will be more than ready to do a triathlon.
One final note: If you are stronger or weaker in one of the 3 disciplines, feel free to add a workout to your weaker discipline and take away a workout from your stronger discipline.
Heather Fuhr has been racing in the sport of triathlon for the past 17 years. Throughout her career she has specialized in Ironman distance racing. With 15 Ironman victories to her credit she is second only to the great Paula Newby Fraser on the all time Ironman Win List. Included in those 15 Ironman victories is a World Championship title at the 1997 Ironman World Triathlon Championships in Kona, Hawaii.
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