ironguides

I regularly receive emails from new athletes asking the question "How do I structure my training so it has the least impact on my family and work without having my performance suffer?" This is one of the most difficult challenges for many IM triathletes who compete around the world today!

First you need to realize that the way you used to train before getting married and/or having children needs to be very different in order to achieve balance in your day to day life. You need to think about the present and how to get the most out of the time you do have to train. Look at the positive side that you still have the opportunity to be competing in triathlon yet create balance that is so very important. Life is always changing so the best thing to do is hang on for the ride, fit triathlon around the other more critical aspects of your life ie: personal, family or work, and create balance in your life.

Here are some suggestions that you can implement to get the most out of your training while building your schedule it around family and work commitments.

1. Schedule your week in advance. Sit down on Sunday and plan out the week in terms of commitments for the week (meetings/appointments/family commitments to name a few). Then block in your training around that. Also remember to make sure it doesn't impact the family too much. They are your support system and you need to be appreciative of that. I find that it is easier to try to get the majority of training completed in the morning and maybe during the noon hour. That way at the end of the day you are done and can just head home and relax with family. If you have a small block of time you may squeeze in a strength training session or a short swim.

2. Look at getting up slightly early to fit in your training. Start with a couple days each week and build from there. Also if getting up early is a challenge, then start by turning back the alarm 15 minutes each week. That way the transition is somewhat easier. Do realize that you can't get excessive with this since you will limit your ability to recover. Also you will have to become much more strict with your diet to make sure the quality of your sleep is higher which improves recovery.

3. Be creative with your training. On weekends schedule long rides and runs around family travel, and include your children into the ride. If you have young ones, look at getting a trailer for the bike and pull them for part of the ride. I did this with my children and they loved it, plus it makes for a great low rpm strength ride. Push one of your children in a baby jogger for long runs. This is great fun and allows you to carry plenty of fluid and fuel for the long run. Also check with family to see of they have plans before you set your long ride or run. Adjust your training around their plans- it will pay off later. You can always run long on a Saturday and come back on Sunday and ride long. Look at splitting a long ride with one ride in the am and the other in the PM. Being flexible will really draw more support from your family.

4. If you had planned to train a certain amount of time on a given day and you can't get that time in- then look at completing some of that time or just let it pass and pick up with the schedule the next day. You will find yourself fresher and mostly likely have a much better workout.

Set up with training based around your major goal races. Every training session should have a specific goal and reason to complete the session. Eliminate any wasted training that ends up just time that fills the training log.

If you are set to drive a longer period of time- have your partner drop you off and finish the rest of the way by riding or running to your destination. This is a great way to get your training in so you will be able to enjoy the rest of the day without guilt.

Sit down with your family and map out your season and major goal races. Explain that you will be training but will be very flexible and accommodating with their needs. Come race day they will be there in full support of you and what you will be accomplishing.

Develop a solid nutritional program that you follow year around. This will allow you to recover and regenerate faster and continue to train at a higher level. Make sure you have your weekly training plan printed out and placed somewhere so family can see it. That way they know as well what you are trying to accomplish that week. Mark the key days of each week: the long ride or run and the recovery day.

Now for a couple of rules that I always suggest to my clients to keep the peace among family:

a. Don't finish your long training and then say you have to go take a nap. Take care of your recovery nutrition as soon as possible, shower and then jump into the family plans. Just commit to getting to bed earlier that night.

c. Show appreciation to family members for supporting you in your training for your goal race.

d. Avoid situations that will cause stress for you or family. This just ends up affecting you in a negative way later in the season. The bottom line is set your race goals and do the best you can to accomplish those goals. Accept the fact that you may not be able to follow the schedule that is set for you, but try to complete as much as possible of that schedule. Come race day, enjoy the fact that you are there and mentally focus on the task at hand. Life is about adapting, creating balance and moving forward to accomplish the goals we have set.

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