I’m Pursuing an IM triathlon, but I start work at 5:30am in the morning, some of my weeks involve working weekends. I tend to finish around 14:30/15:00pm everyday. Alternatively, I receive two days off most weeks. Any training advise?

For someone like you, who has a busy work schedule but still wants to pursue an Ironman (IM) triathlon, it can be challenging to find the time to train. However, with some planning and dedication, it is possible to find a training routine that fits your schedule. Here are some training tips for you:

  1. Prioritize your training: Since your work schedule can be unpredictable, it’s crucial to prioritize your training sessions. Identify the days and times when you have the most energy and can dedicate uninterrupted time to your workouts. Consider early mornings, evenings, or your days off as potential training slots.
  2. Plan your training schedule: Create a training plan that balances the three disciplines of triathlon – swimming, cycling, and running. Allocate specific days for each discipline and determine how many sessions you can realistically fit into your week. Aim for a minimum of three sessions per discipline per week, but adjust as necessary based on your available time.
  3. Maximize your mornings: If you start work early in the morning, consider waking up earlier to fit in your workouts. Utilizing the mornings allows you to complete your training before work, leaving the rest of the day free. This could involve cycling or running outdoors, or even doing a workout at home if that’s more convenient.
  4. Use your weekends wisely: Since you sometimes work on weekends, make the most of the days that you have off. Reserve these days for longer training sessions or brick workouts, which involve combining two disciplines in one session (e.g., cycling followed immediately by running). This allows you to simulate race day conditions and build endurance.
  5. Incorporate cross-training: If you’re short on time, consider incorporating cross-training activities into your routine. Activities like HIIT (High-Intensity Interval Training), yoga, or strength training can be done in shorter durations but still provide significant fitness benefits.
  6. Be flexible and adaptable: Given your variable work schedule, it’s important to remain flexible with your training plan. If unexpected work commitments arise, adjust your schedule accordingly, but aim to make up the missed sessions when you have the opportunity. Remember that consistency is key, even if it means adapting your training routine from week to week.
  7. Seek professional guidance: Considering your specific circumstances, it may be beneficial to seek the assistance of a professional triathlon coach. They can help you create a customized training plan that takes into account your work schedule, abilities, and goals. A coach can also provide guidance on maximizing your training time and offer support throughout your journey.

Remember to listen to your body and prioritize rest and recovery. Balancing work and training can be demanding, but with proper planning and dedication, you can achieve your IM triathlon goals. Good luck!