When I started competing in triathlons about eight years ago, I set out to finish an Ironman, the ultimate triathlon. 2.4-mile swim; 112 mile bike; 26.2 mile race. It sounded incredibly crazy. At the time, I was in law school and studying most of the day. Consequently, or so I thought, I couldn’t find the time to train properly for a full Ironman. In fact, the most training I could do was enough to complete a half Ironman, not bad, but not my goal either. At the time, I didn’t realize that the problem was how I set up my training schedule, not how much time I had. The following four tips helped me on my way to becoming an Ironman:
1) Be realistic
When I started my triathlon training, I had this great plan of training thirty hours a week, cycling 100 miles every weekend, and training in each discipline (swim, bike, run) at least four times a week. With that plan in mind, I’d have to do twice as much on most days and go big on weekends. However, I soon realized that this type of schedule was simply not realistic. It didn’t fit into my life schedule. I was never going to be a professional triathlete, so why would I have to train like one? This is a crucial achievement for your triathlon training. Instead of trying to achieve unrealistic goals of winning the Ironman World Championships in Kona, Hawaii, find out how many hours per week you can put into training. Consider your work, family and social life. Then model your triathlon training schedule around the number of hours you’ve identified. Anything more than fifteen or eighteen hours, in the most intense weeks, is too much for those of us who work full time. Train smarter, not harder, is the mantra.
2) Be specific
Because you have limited time, the key is to plan your workouts, each and every week. Be specific about what you want to accomplish. Start by identifying the training goal (ie recovery, speed, tempo, endurance, etc.). Next, determine the composition of the workout (ie, bike 45 slow miles or run 2 miles warmup, 4 x 800 at 10K pace, 1 mile cooldown). Finally, determine the logistics (ie where you are going to do this training). We are much more apt to progress when we follow a detailed plan.
3) Be consistent
Consistent triathlon training is the key to continuing down the path to the goals you’re trying to achieve. If you can’t do the workouts you’ve specifically scheduled on a consistent basis, then revise your plan. Consistently get your long runs and long bikes every week. Everyone misses a workout from time to time, of course. But if you make it a habit, then you will not reach your goals because you will always be stuck in your physical ability or worse, you will always be catching up where you want to be. Inconsistency leads to overtraining, which leads to injury.
4) Don’t forget what really matters
Your family, your work, your happiness. These are the things that really matter in the big scheme of things. You’re never going to look back one day in the future and say, “God, I wish I could have run three more miles that day ten years ago.” There’s no question that training for an Ironman triathlon takes a lot of time away from the people and things you love. it’s a sacrifice. So take some time for your family and loved ones. Remember, you are not competing against anyone except yourself. Instead of running those extra three miles you don’t really need, do the best you can with the time you have and be happy.
These days I’m an Ironman. I am also a practicing attorney and run a law firm. I have much less time now than I did in law school. But I make my triathlon training work by following the four principles outlined above when I put together my training program. The next question is what should be included in that training program. But that’s the subject of another Ironman training article.