Yesterday, today and tomorrow are indoor trainer riding days. Why? Well the dreaded head cold has hit my house and I have my daughter home sick. She has been coughing and spluttering for 2 days and needs to have the remainder of the week off school. I'm lucky in that she is not a little child anymore and doesn't need the constant attention of a toddler so I can still get some exercise in. It just has to be indoors.
Yesterday while I fitted in 30 minutes of spinning and all my regular stretches and strengthening exercises I started to think about how inconsistent my training is. Every magazine I read says I need to have 3-4 sessions of running, the same of cycling and swimming. How do I do that with a family? I am happy to just focus on doing one session a week swimming for now but that still means I have all those other sessions to squeeze in and make them consistent.
The plan I came up with goes like this:
What do you guys think?
Yesterday while I fitted in 30 minutes of spinning and all my regular stretches and strengthening exercises I started to think about how inconsistent my training is. Every magazine I read says I need to have 3-4 sessions of running, the same of cycling and swimming. How do I do that with a family? I am happy to just focus on doing one session a week swimming for now but that still means I have all those other sessions to squeeze in and make them consistent.
The plan I came up with goes like this:
- Monday - Bike ride
- Tuesday - Run
- Wednesday - Gym, run intervals
- Thursday - Swim
- Friday - Run (short) as my morning is spent training my friend.
- Saturday - Run (long)
- Sunday - Bike (long)
What do you guys think?
Looks like a well balanced training week session!...but you nee one rest day!
ReplyDeleteCheers from Hong Kong!
¨XTB¨Xavi.
I don't schedule a rest day. Partially because I know that they are occasionally going to come up anyway due to schedule, and partially because I've found that if I just do a swim day w/o another session, it serves as active recovery and usually is enough to keep me in good shape rest wise. Also every 3rd week I'll cut back a bit. Just listen to your body. If you are feeling good and remain injury free (outside of what I know you have going on at the mo') then you should be fine. Are you sleeping OK? That's a big sign of over-training.
ReplyDeleteThanks Xavi.
ReplyDeletePatrick: I haven't slept well for the last 14yrs, however since training I go through periods of normal sleeping habits and one night where I sleep the whole night thru about once a fortnight. But I do feel rested most days when I wake up. Some days I notice my back hurts more and there is no rhyme or reason to it, it just does. Thanks for your feedback, I appreciate it.
In my triathlon training plan, I need at least one rest day a week. It's important to let your body recover so it can heal and remain strong. Without a rest day, you could burn out.
ReplyDeleteTo get more of those sessions in, I do a combo workout once or twice a week - usually a swim plus run or bike plus run. The runs are shorter than when I just do a run workout, but that combination really trains your body to adapt and work when it's tired.
I personally prefer to do these combo workouts all at the same time. I think you get the most benefit from them that way, and spend your time more efficiently. Some people split them up into two workouts a day. I don't like doing it that way.
Hope that helps!
Keep on keeping on. I make any excuse I can not to get in the pool. Of course, you are not making excuses... but I would. Hope your daughter feels better soon.
ReplyDeleteI do schedule a rest day, it is a must so you dont over train. 3-4 sessions in one discpline is more for the athlete that is only doing one discipline. I do 2 of my strentghs and 3 of my weakness
ReplyDeleteex
2 swims
2 bikes
3 runs (injuried now, but it was what I was doing before hand)
then double up on your strong days with strentgh training, as for family, the only thing I find that works is 5 am workouts. It can be done, there thousands upon thousands of triathletes with families
Cyclin'Missy: thankyou, I may just have to start doing the double combo deal. It does seem more time efficient.
ReplyDeleteMark:thankyou. I think for now swimming is the one thing I am most confident at so I can let that slip for a while, the other two i really have to focus on.
BDD:thankyou for your feedback. Those 5am workouts are starting to seem like they will have to happen.