- Now if like many, you've taken a little break
from your triathlon training over the Christmas period,
- [Fraser] Or you've taken a prolonged break
and New Year is the time you set to get back into things,
- Well, that time is now.
But it can be really hard getting back in,
diving back into that training
without a map of where you want to go.
- Training blind without a plan
is definitely one way to scupper your training,
so we're here today to give you tips
on how to get back into your training.
(energetic vocal and instrumental music)
(computer noise)
- Oh, I'm excited to get back into some training.
Do you fancy some K-reps? 5K race pace?
- Wait a minute Mark, this is day one of training.
- Now then, it's really important
that you allow your body time to readapt
and get used to the stresses of training,
impact of running, and so on.
So don't start back up all guns blazing from the off.
You want to allow yourself time to readapt.
So start back up, an easy aerobic pace.
Allow your body time to build fitness
and just get used to what's going on.
- [Fraser] Yes, slowly increase the volume and frequency
of our aerobic training, but leaving intensity out of it,
until you're able to build that volume back up carefully
to where you want it to be.
This should take about four weeks,
and we'd suggest as a rough guide
starting out in week one
at about 30 to 40 percent of your total volume.
- [Mark] Yeah, and obviously it is athlete-dependent,
but I'd normally suggest keeping your swims capped
at around 45 minutes, your bikes around 60 minutes,
and your runs at around 20 to 25 minutes
within that first week back.
- Also, doing things too soon
or anything harder than you're able to,
can just leave you feeling demoralised.
That leads to a lack of motivation,
'cause if we can't do what we want to do
or for as long as we want, then it's not a good thing.
- [Mark] What is going on here?
- Sorting out my race training goals, Mark.
- That looks a bit complicated, doesn't it?
- Oh, I'm on it this year.
Okay, so maybe we don't need to quite that far,
but it is good to have goals set,
or multiple goals at the start of your season.
And these can be race goals, times, results,
or simply something that means a lot to you,
and having that there will act as a guide
to get you though your training day-to-day.
Rather than simply heading out the door aimlessly
and just going through the motions.
It's also a good time to speak to your family
and friends and those close to you
to discuss that commitment
that you're going to be putting in
so they can support you from the start, really.
- [Mark] Yeah, and it's also really important
you set realistic and attainable goals.
Goals that you know you can reach
and will hopefully help build momentum as you progress.
So as you do get closer towards that race season,
you should feel more excited.
Whereas if you set goals that
are perhaps a little bit unrealistic and unattainable,
then you're probably gonna be left panicking and well,
not in a very good way as you get to that race season.
(energetic technical music) (announcer and cheering crowd)
- Morning Mark.
- Morning Matt. How you doing?
- I'm good. What's on the training agenda today?
- Oh, uh,
maybe a 90 minute run
and then I reckon going to the gym at lunch.
- That's quite a big day. What about tomorrow?
- Well, hmmm, I quite, well I should probably swim I guess.
But no, no. I fancy going for a ride, yeah.
Probably up a jump on swift.
- Now it's so important that you have
a training plan for yourself,
and it doesn't really Fraserer where that
training plan comes from, whether it's from a magazine,
the web, YouTube, a book, or even a coach.
Just make sure you have a plan and you stick to it.
- Now without it, it can be real easy to lose track
of what you're doing, what you've done,
and indeed what's coming up.
- Yeah, and most simple form of recording one of these
training plans is with a good old pen and paper,
and we all used to do this, and it's quite a nice,
easy method and you can quite simply
jot down the training you've done for the day
along with some comments.
Another method is to use a spreadsheet on a computer or,
as we're seeing a lot of nowadays,
we've got these online training software
such as Training Peaks which we're all now using,
and that allows you to then upload data from your training,
along with things like your usual comments, et cetera.
- And by making a plan like this,
you can make sure you're following a good
and balanced training plan, without getting carried away
and doing too much of any one discipline at a time,
or also simply digging a big old hole
that means you're training too hard without proper recovery.
- Yeah, and it all really allows you to plan ahead
and look at those goals
and the races that you have coming up,
to make sure that you really arrive at that event,
that race, in the best shape possible.
We normally suggest working in blocks and cycles
of around three to four weeks,
the idea being you gradually build your training up
throughout those three or four weeks,
and then after that take a recovery week,
and then you start that cycle again.
- What training have you gotten?
- I'm actually gonna go do a bit of
strength work in the gym.
- On the bike?
- No, with weights.
- Wait, with weights? What do you think they're used for?
How's using weights gonna make you a better
swimmer, biker, or runner?
- It's an area of training that is so often overlooked,
because so many view it as not important
for an endurance sport like triathlon.
- Whereas strength work is
key for durability within triathlon.
So by incorporating some strength work
into your training programme,
it can not only help to build strength,
also help to prevent injuries.
Almost like you're building the foundations
from which you can start to work upon.
- [Fraser] And if you have been at the gym for a while,
there's some really basic functional strength exercises
that you can do to get you started,
and some of these will include:
standing squats
one leg squats
lunges
side lunges
push ups
dips
crunches.
- Now of course, if you do already do some strength work
and you've taken a little bit of time out,
then just make sure that you ease back in early on.
Just want to make sure that you're doing
slightly lower intensities and lower volume at the start.
Wow. I mean I know you like having your
legs on show for Fraser, but it's minute two outside.
What're you thinking?
- I've just now gotten around
to gettin' all my kit organised, Mark.
Now's the time to get yourself organised.
Now not just with your training,
but also with your kit.
Now that means everything from your swim gear
to your running shoes.
In fact everything that you're gonna need
for the coming months ahead.
- Yeah, and don't forget your bike,
'cause it can be very easy to let this deteriorate
at this time of year, particularly if you're pulling out
and old winter hat
that you'll plan to use in the off season.
So use this time now to get on top of that admin
and make sure that everything is in good working order.
(smooth vibe music)
- It's also important to start up nice and slowly
when you get back into training.
For example, take a day or two off if you start to feel
a little bit of worrisome pains when you're running.
It's far more sensible to show
a little bit of restraint here rather than digging a hole
and creating something becomes a long-term injury
down the line.
- Yeah, and likewise, if you start to feel tired,
run down, or even catch an illness,
just back off and allow your body time to recover.
And finally, make sure you enjoy it.
This is a time that training's a bit more relaxed
as you're easing yourself back in,
so really try to find that enjoyment from the sport.
So head out, train with others, let your hair down,
explore, and just ease yourself back in gradually.
- Sounds good to me.
- Very good. Now if you do like this video,
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and if you'd like to see our
how to plan your training schedule
and how to structure it, just click down here.
- And for a video about what to wear when running,
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