work out plan
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Capt_Apollo
Posts: 9,026 Member
Hi there folks, Danny here. I'm a budding triathlete... well, not really any more, i guess. I did my first triathlon last week. it was a sprint triathlete, and not only finished with a smile on my face, i did it in 1:21:05. very happy with those results.
but my training wasn't as focused as it could have been. i swam, bike, and ran about once a week, and strength trained once or twice a week, and a brick work out one every other week.
but here is my thing: i have a very strange schedule. i'm a power plant operator, and i'll work 3-4 night shifts, 2-3 days off, 3-4 day shifts, a few days off. but i've decided to make it work for me. coming of of night shifts i like to work out to help reset my internal clock and flip back on days. on days off, i'm going to try and do two-a-days.
So here is my current work/exercise schedule. if there is a time listed with the work out, it is either because those are the pool hours, the class hours, or the work out session with my tri-club. a "P" marker means that i go in that night at 6pm, and get out the next morning at 6am.
Any advice or pointers would be more than welcomed.
but my training wasn't as focused as it could have been. i swam, bike, and ran about once a week, and strength trained once or twice a week, and a brick work out one every other week.
but here is my thing: i have a very strange schedule. i'm a power plant operator, and i'll work 3-4 night shifts, 2-3 days off, 3-4 day shifts, a few days off. but i've decided to make it work for me. coming of of night shifts i like to work out to help reset my internal clock and flip back on days. on days off, i'm going to try and do two-a-days.
So here is my current work/exercise schedule. if there is a time listed with the work out, it is either because those are the pool hours, the class hours, or the work out session with my tri-club. a "P" marker means that i go in that night at 6pm, and get out the next morning at 6am.
Any advice or pointers would be more than welcomed.
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but here is my thing: i have a very strange schedule. i'm a power plant operator, and i'll work 3-4 night shifts, 2-3 days off, 3-4 day shifts, a few days off. but i've decided to make it work for me. coming of of night shifts i like to work out to help reset my internal clock and flip back on days. on days off, i'm going to try and do two-a-days.
My philosophy is that training has to fit into your life rather than the other way around. If you've got a plan that you think will work and keeps you motivated, go for it. Reassess your training in a month or so and decide if it needs changes. It sounds like your first tri was a great experience, so if you haven't already, sign up for another one for this season and have fun with it.0 -
It's nice to see a fellow Power Plant employee. I am not an operator though, just an engineer so my schedule doesn't go through the same swings.
Like what tri4life said, no plan will work if it does not fit to your life.
Do you plan on staying at Sprint distance races?0 -
It's nice to see a fellow Power Plant employee. I am not an operator though, just an engineer so my schedule doesn't go through the same swings.
Like what tri4life said, no plan will work if it does not fit to your life.
Do you plan on staying at Sprint distance races?
i'm an engineer by degree, and working on becoming management. and no, i plan on moving into the longer distances (i hope). little by little though. lets see if next year i can do a 140.6 race.
and yes, i think i'll work this plan into my life, and its incorporating my 12-hr work days into rest periods. the only thing i'll be doing on those days is some body weight strength training or something, just to keep a little active.
thanks for the input guys.0 -
You'll want to make sure that certain rest days are just that, rest days. That means no lifting, running, swimming, etc. It's hard to take a day off but it is an absolute must for proper recovery. Your body will thank you.0
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www.beginnertriathlete.com has some good plans for all levels. They have a plan building tool that you can use too. Maybe check that out and adjust to fit your schedule as needed?0
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www.beginnertriathlete.com has some good plans for all levels. They have a plan building tool that you can use too. Maybe check that out and adjust to fit your schedule as needed?
oh, i've used beginner tri as a templete, but there really is no way i can make one of their plans work for my crazy schedule. i did the best i could.
most plans are four weeks long, with one high volume week, one recovery week, and two maintenance weeks. i've made mine one high volume, one recovery week, and three maintenance weeks.0 -
Yes, rest days are important, not that I always follow my own advice :-) I had been doing some heavy yard work (spreading wheelbarrows full of mulch) as well as brisk 6 mile walks on my "rest" days. It caught up to me when I bonked on a 5 mile trail race this Saturday and then dragged through my swim on Sunday. Yesterday was truly a rest day and hopefully today's bike workout will go better.You'll want to make sure that certain rest days are just that, rest days. That means no lifting, running, swimming, etc. It's hard to take a day off but it is an absolute must for proper recovery. Your body will thank you.0
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