Even though most of the time we love to train, feel stronger, strive for the next challenge, and bask in the glory of the routines we set for ourselves, at some point life can throw us a few curve balls and obstacles that make this more difficult than we would like. This is normal, and most of the times can’t be avoided. But having a game plan, some guidelines, and fresh ideas might be just the strategy to stay on track and moving forward.
Some of the most common obstacles that come up for athletes are feeling like you don’t have enough time, getting sick, and losing motivation! We have identified some helpful tips and strategies to help you overcome these challenges!
Don’t feel like you have enough time to train?
Finding time to fit in a workout and think about your training goals can be a stressful thing to add on top of a plate that is already full! However, there are many things you can do to create more time in your schedule to fit in training.
Eat Lunch Fast. Training during your lunch break is an awesome way to fit in a workout, while leaving the rest of your day untouched! Have your lunch and snacks ready to go in the fridge, prepared ahead of time. Although it is not always ideal, eating quickly will give you more time to go for a run or ride.
Quality over Quantity. Spending your precious time on quality training instead of increasing mileage can be a strategy if done right. Focus on an increase in intensity during shorter workouts to get more bang for your buck!
Plan Ahead. When you are training and squeezing in workouts, sometimes two in a day, planning ahead is a necessity. Not to mention keeping track of all the gear can be one of the hardest things about triathlon training! It helps to have separate bags that are always packed with your cycling, running and swimming gear. Know what workout you are planning on doing that day and make sure you have the correct gear. Always double check to make sure everything is stocked and ready to go before you head out the door. There is nothing worse than planning a ride and realizing all your workout clothes are in the hamper at home! Always have a stash of extra snacks at work and in your bag. Salty, sweet, hydration and a recovery drink--have it all. You never know what you will be craving after your workout and the rest of your day after lunch will feel even longer if your stomach is growling.
Use the Unusable Time. Use the time in your day that would normally be spent doing nothing. Maybe the time you drop off the kids and before work starts? The 30 minutes before the rest of the family wakes up? Forego going down the social media black hole of time, and get outside!! There always seems to be hidden time if we look for it, that we can utilize to do something for ourselves!
Oh no! I don’t feel so good!
Getting sick stinks, especially if your training is on a roll, but how you manage it can make a big difference to your overall health, and to the fitness gains you hope to make! Aside from all the good things we know to prevent this from happening in the first place, sometimes getting sick is just inevitable.
Use the “above and below the neck” rule. If your symptoms are above the neck, like a runny nose, slight headache, stuffy head, sneezing, it is typically ok to proceed with your training, but with some modifications. Shorten the workouts, and bring down any intensity. But if they are below the neck, like coughing, aches, and fever, it is probably best to shut things down!
Have a reasonable comeback plan. If coming off a “below the neck” scenario, waiting 24-48 hours after being symptom free is a good benchmark to wait before resuming training. And when you do, ease into things. Keep workouts shorter and intensity limited. After your first 2-3 workouts back, take an honest assessment after each to see how you are feeling. If there is a hint of sickness symptoms, time to shut it down again, and double down on recovery! If not, keep easing your way back into your routine, and hopefully by one week after the initial onset, you are back to your regular routine.
Losing Motivation?
Some days you just don’t want to go work out, but you know you should. Here are some suggestions as to how to overcome this lack of motivation.
Begin with the end in mind. What’s your Why? Why are you training? For you right now, it’s the RedMane indoor triathlon! You want to be able to show up on event day feeling like you’ve done all you could to get yourself ready to perform your best. Mentally, put yourself at the start line. You don’t want to be there thinking, “I should’ve, could’ve done more.” Some other “why’s” to motivate you? Perhaps to fit into an outfit? Or to be healthy/have more energy for your kids, etc. Find out your “why” and keep it front and center!
Recruit a buddy. Making a workout “date” with a friend will help keep you accountable and it’s more fun to work out with someone else.
Focus on gratitude. Realize how lucky you are to be able to do these things. Not everyone can.
Make a new play list. Some new tunes can really get your mojo going!
Get a new workout outfit that you’re excited to wear.
JUST START. Say you have a 30 minute run. Tell yourself, “I’ll at least do 10 minutes and then see how I feel.” More times than not, you’ll keep going and finish what you’ve started.
Remember how good you feel AFTERWARDS! It can be so hard to get going, but once you’re done, you feel so much better.
We hope some of these tips will help keep you progressing toward your goals when life gets a little complicated!
-Janine and Kate