Daily activities, training and life can be restricted due to the coronavirus. We hope that restrictions (when needed) will help reduce the spread of this virus.
The best way to make the most out of your situation is to focus on the training that will bring you the most gains - within any restrictions you have and bearing in mind the impact each session has on the next.
When you want to change things around:
- Try to avoid doing the hardest workouts on consecutive days. Typically, long, or high-intensity workouts.
- Don't do consecutive days of the same discipline if possible (but it's not the end of the world).
- If you need to do two sessions in one day, ideally split them into am and pm. Enabling you to feel fresher at each.
Consistency is key, but don't stress, simply make the most of the opportunities you have. When normality returns, you can return to properly structured training.
Strength and Conditioning
The strength and conditioning workouts within your plan are designed so that they can be done at home, check the relevant PDF below for full instructions (including videos):
Strength and Conditioning for Triathletes
Strength and Conditioning for Duathletes
Strength and Conditioning for Runners
Strength and Conditioning for Cyclists
Use this enforced sabbatical from regular training as an opportunity to focus on other areas, that we, as athletes sometimes put to the bottom of the list. Such as flexibility, Pilates and Yoga. A quick Google search will lead you to many videos to follow, here are some of our favourites:
Yoga for Triathletes
Stretches for Triathletes
Yoga for Triathletes: Hip Openers
Our triathlon plans have two or three scheduled swim workouts each week. You can replace these with dryland swim strength, run or bike workouts. Aim to select the discipline to bring you the most gains according to your own abilities. Swapped workouts should not impact how well you carry out your planned workouts. If unsure, please contact our coaching team.
- Take your swim sabbatical as an opportunity to build overall strength as well as focus on swim-specific exercises and core strength: check out our full Swim Strength exercise guide with videos.
- You can also check these videos from Global Triathlon Network, Strength Workouts and Dryland Band and Swim Cord Workouts.
- Improve your running and bike fitness by adding one or two sessions each week
Free Dryland Swim Plans
Another option is to choose our free, Dryland Swim plans designed to 'overlay' your current plan. They include dryland swim workouts (with options) that can be done in place of your scheduled swims.
- Beginner, Intermediate and Advanced levels.
- 3 and 4-week versions for Master and Standard plans respectively.
- Reuse as many times as you need to during restrictions.
If you are unable to ride outdoors, then you can do all your bike sessions on an indoor bike if this is available to you. If not, replace your bike workouts with home strength workouts, choose exercises from your Strength and Conditioning PDF (link above) that focus on the muscle groups that are key for riding.
You can also check the video below from Global Triathlon Network for more on this:
If you are unable to run outdoors and don't have a treadmill available to use, then replace your run workouts with home strength workouts. Choose exercises from your Strength and Conditioning PDF (link above) that focus on the muscle groups key for running.
You can also check the videos below from Global Triathlon Network for more on this:
Returning to Training
When restrictions are lifted it may be that you have had an enforced break from one or more of your disciplines. To recommence training, you will need to scale back the volumes and intensities. Aim to gradually progress these by about 8 to 12% each week until you can realign with your plan. Don't rush back and put yourself at risk of injury, it's just not worth it.
Your event may be cancelled, however, for now, train the best you can until you know for sure. If you are unlucky and cannot race, aim to target another event (even if you don't enter) and stay focused on doing what you can.
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