I’ll let you in on a little coaching secret. This secret has helped me personally qualify for 70.3 and Ironman World Championships, and it’s allowed me to help my athletes qualify for short course, 70.3, and Ironman World Championships, set PRs from sprint distance races up to Ironmans, tackle gravel races, crits, and marathons. This secret is so incredibly important and simple, but it is also incredibly hard for amateur athletes to keep. It’s hard for amateurs to keep, because we fall into the trap of comparing ourselves to other amateurs. We see what other athletes share on social media, and we think, “If I just do that, then I’ll be able to do (fill in the blank).” And when we start comparing ourselves to other amateur athletes, we tend to forget the first rule of triathlon training that most every Playtri coach will share with you: “Don’t get injured. Don’t get sick.”
You ready for the secret? Here it is: The BEST training plan for YOU is the one you can do day in and day out, week in and week out, month after month. Yes, there will be times when you can’t train as consistently because of work commitments, or a sick family member, or an emergency. However, triathlon—like any other endurance sport or art like painting, music, or writing—is built on consistent routine. I heard a story once that the author Stephen King wakes up every morning and writes for three hours straight. Is every sentence a good sentence? No, but he’s putting in the practice and effort of consistent writing to become better at his craft.
So when I start working with an athlete (and when my athletes have changes in their work, family, or life schedules), we look at creating routines. I ask, “What days work best for you to swim? Bike? Run? Do strength work? How many hours a day are realistic for you during this time?” I also ask my athletes to be honest with me. Because as an athlete/coach team, we are working together to help them reach their athletic/fitness goals, and they are more likely to reach those goals if they are consistent and not weekend warriors.
If you struggle with consistency in your training, here are a few things I talk to my athletes about to help them create training routines.
Don’t count of motivation! Motivation waxes and wanes because it is tied to dopamine signals in our brain. That dopamine surge can be short-lived, which is why motivation often tends to come and go.
Willpower is a finite resource; use it sparingly. When you use willpower (resisting temptation) often, it becomes depleted. Habits serve us much better than willpower.
Systems are greater than willpower. When you build a system that guides your actions, you reduce the need to put a lot of thought, energy, or motivation into starting an activity. Systems make your action less dependent upon mood, easier, and more automatic.
Use environmental design and ritualized habit. If your goal is to swim every Tuesday and Thursday after work, then set out your swim gear and pre-workout snacks on Monday and Wednesday night and pack them in your car the morning of. If your goal is to run Monday and Wednesday mornings, then set out your run gear and pre-workout snacks in the bathroom Sunday and Tuesday nights, so you can get dressed right away in the morning. Reduce friction and alter your environment to make the action easy and repeatable.
Use accountability and feedback. This is where a coach comes in. If you aren’t doing your workouts, then hopefully your coach is nudging you to get back on track. And this is also where getting family and friends on board with your goals is helpful too. Ask them to ask you about your goals and training routines!
Build in a “At Least 20 minutes” rule. There will be days where your lack of motivation will overpower your habits. This is natural. When this is the case, have a “I will do at least 20 minutes of my workout” rule that you follow. There will be days when you get to 20 minutes and you shut down the workout because that’s all you can do, and there will be days when you surprise yourself and complete the whole workout! (If you are sick or injured, please don’t exercise!)
Use your weekly schedule adjustment. Each athlete in the Playtri individual coaching program has at least one schedule adjustment per week. If something comes up and you can’t do your prescribed training, let your coach know and tell them what you can do. Here’s an example message you can send to your coach: “My pool is closed for unscheduled maintenance today. I won’t be able to swim. I have 60 minutes to bike, run, or do strength. What should I do?”
Remember, consistency is key! The best training schedule for YOU is the on YOU can do day in and day out, week after week, month after month! If you have any questions about anything in this article or want to learn more about our different coaching options, please feel free to contact me at jim.rowe@playtri.com. Happy training and racing!
Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes looking to qualify for a World Championship, get on the podium, or set a PR. Learn more about Jim at www.playtri.com/jim-rowe