Many daily activities, training and life are currently restricted due to the coronavirus outbreak. We hope, as I am sure you do, that these restrictions will help reduce the spread of this disease.
During this period of uncertainty, the best way to make the most out of your situation is to focus on the training that will ultimately bring you the most gains - within the 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 to am and pm. Enabling you to feel fresher at each.
Key at the moment is to stay consistent, don't stress and 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
Triathlon plans have two or three scheduled swim workouts each week. You can replace these with strength, run or bike workouts (if possible). Aim to select the discipline and purpose (speed or endurance) that you feel you can make the most gains. This will depend on your current fitness and ability. You can duplicate a speed or endurance workout from the previous weeks training.
- Take your swim sabbatical as an opportunity to build overall strength as well as focus on swim specific exercises and core strength: Swim Strength.
- For more dryland exercises, you can also the videos below from Global Triathlon Network.
- Strengthen your bike by adding power specific speed workouts.
- Improve your running pace by adding interval/speed run workouts or easy Zone 2 runs for endurance.
We have also designed two new 6-week plans, designed specifically with indoor-training options and tips, so you can maintain your training.
- Olympic Triathlon. 6 Week Plan + Indoor Training Options (including Dry-Land Swim Training)
- IRONMAN 70.3. 6 Week Plan + Indoor Training Options (including Dry-Land Swim Training)
Free Dryland Swim Plans
Another option is to choose our newly developed, 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.
- Free Plans
- Beginner, Intermediate and Advanced levels.
- 3 and 4-week versions for Masters 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, then 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 your self 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 then aim to target another event (even if you don't enter) and stay focused on doing what you can.
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We hope this helps and that we can all return to normal soon. In the meantime stay safe, and stay strong. For the latest news, free resources and more information please visit our COVID-19 Support Page.
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