10 Tips To Help You Complete Your Training

Whether it's first thing in the morning, or last thing at night it can sometimes be difficult to physically get out of the door, or into your kit to train. Don't despair, we've come up with ten tips to help you start that training session.......

1. Plan your Week

Each Sunday night (or the night before your training week starts), sit down and work out what session you're going to do when, taking into consideration your other commitments. It's all too easy to keep pushing sessions back towards the end of the week and before you know it you've got a swim, bike and run planned for Saturday and Sunday! If things need to be missed, then miss them - planning out your week realistically gives you a better chance of completing the session as it is intended.

Planning out your training gives you a greater chance at succeeding

2. Plan your Day

Plan your day with three training opportunities - before work, lunchtimes and after work. If you miss one of the opportunities then you have another one to use. However, don't fall into the trap of pushing everything back towards the end of the day. If you get into a habit of always doing x session on x day then this will definitely work in your favour!

3. Plan your Session

Turning up to the pool with the wrong kit is a sure fire way to have you back in the car and on your way home. If you have a program that you are following, look at it in advance of your session and know what pieces of kit you need to take with you. Being planned and prepared for your session means you are more likely to succeed rather than running around like a headless chicken looking for all the things you need (HR straps and GPS devices being large culprits here!)

4. Don't get Distracted

If you know you have a training session that evening after work, then don't go home....go and do it straight after work. It's difficult to maintain focus as soon as you have stepped through the door of your house. The lure of the sofa is there, or your family are vying for your attention and you would prefer to give it to them than the Wattbike in the gym. Plan your day and take your kit with you to work and do your training session on the way home. Or better still, make your training session the journey home - run or ride home!

5. Train with Friends

It's easy to wake up in the morning, hit the snooze button and go back to sleep. It's less easy to ignore the doorbell when your training partner has arrived to train with you that morning. By arranging to meet someone en route or at the start of your session you can guarantee that you have more of a chance of hitting the tarmac than the snooze button. If you don't quite have the same training plan or goals then think laterally...got a turbo and brick run? Tell your running partner to meet you at your house at the time you should be finishing your bike session and then head out on the run together.

With friends, or with a club....it all helps.

6. Train with a Club

Friends can be forgiving and I bet you also know which of your friends you can rely on to back out of a training session when called upon. Club mates don't quite fall into this category and there will be a certain amount of 'gentle teasing' that goes on if you regularly say you will show and then you don't. Peer pressure can be useful at times! (For more reasons as to why you should join your club, have a read of this)

7. Be Accountable to Someone

It's much easier to actually do the planned session than it is to come up with an excuse as to why you didn't do the session. Trust me on this one....after minutes of shall I/shan't I and thinking up various inventive reasons as to why the session hasn't been done, it's just easier to do it. Having someone check over your training (be it a Coach or friend) and asking why sessions weren't done is a great way to keep you on track. (and as a Coach, I've heard them all.....half a session is better than no session!)

8. Ten Minute Rule

Similar to the above, if you really can't face the session just go for 10 minutes. If you still have zero motivation then allow yourself permission to turn round and come home. It's the first 10 minutes that can be the most difficult, and more often than not, once you've started the session, you'll finish the session.

9. Be Organised

Sounds simple, but if your session is an hour long, don't turn up to the pool an hour before it shuts. Basic maths will tell you that you won't get your session done in time. Similarly, an hours lunch break isn't going to be suitable for a 90 minute bike session. Look at your training plan and be realistic.

Know what you need to do in advance - and make sure you have all the right kitPhoto credit: Paul Hayward — Know what you need to do in advance - and make sure you have all the right kit
Photo credit: Paul Hayward

10. Have a training plan

Having things laid out in front of you, with clear structure and goals is one of the best ways to focus your training to ensure it is completed. You don't need to spend the first few minutes of each session thinking about what you are going to do as it's all pre-planned. It doesn't need to be anything fancy, but it does need to be something. When you have completed your session, record it - be that on a piece of paper, a chart or software such as Training Peaks. This way you can remind yourself of what you HAVE done, and what is coming up next.

Guest UserFebruary 6, 2018Training, Triathlon, Sorrel Williams, 1sttriComment

Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Race

In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.

What Makes Tri Training Harder's Athlete Network Special?

In this article, we explore Tri Training Harder’s community-driven approach and how building a supportive and inclusive athlete network fosters success. Featuring stories from Tri Training Harder community members, the article highlights how collaboration and shared knowledge positively impact athletes, emphasising the value of a collective, inclusive environment for athletes of all levels.

Why should you Integrate Physiotherapy and Nutrition into Endurance Training

This article explores the science behind endurance training, focusing on the crucial roles of physiotherapy and nutrition. With insights from Tri Training Harder’s expert partners, including physiotherapists and nutritionists, we highlight how their expertise is integrated into training plans to enhance athlete performance and prevent injury, underscoring the importance of a well-rounded approach to endurance training.

What is The Power of Holistic Endurance Coaching?

This article delves into the power of holistic coaching, emphasising our comprehensive approach that goes beyond just a training plan. By incorporating mental, physical, and emotional support, this coaching strategy has helped athletes thrive. Testimonials from current athletes highlight the significant benefits of this well-rounded methodology, reinforcing the importance of a holistic approach to coaching.

How can you Balance Endurance Training with a Busy Life: Tips from Tri Training Harder

This article explores practical strategies for balancing endurance training with a busy lifestyle. Drawing on insights from TTH coaches, the article offers advice on effective time management, prioritising workouts, and finding the right balance between triathlon training, work commitments, and personal life.

How is fear transmitted amongst athletes before an endurance event?

At some recent events, we have overheard athletes talking about their concerns and have been intrigued by how their fears have rippled out. In this latest article, Coach Philip explores how fear is spread and how it can impact athletes. More importantly, he also identifies how athletes can mitigate this group-social effect and rise above this group phenomenon.

What happens to my swim speed in open water

For most triathletes the majority of their swim training is done in a swimming pool. While this allows for the athlete to spend time on drills, technique and speed work, most triathlons involve a swim in open water. In this article Coach Denise looks at what impacts your speed when moving from the pool into open water.

What should you wear for a cold triathlon?

Although racing in the UK has many perks, one downside is that we don’t usually get the excessive heat that some of our European and US friends are accustomed to racing in. In this article, Coach Philip explores some top tips for racing in the cold.

Warming up for the swim, on the land

The first leg of any triathlon event is the swim, but how can you make sure that you are ready to race from the starting hooter? In some events it is possible to get into the water for a quick few minutes recce, but this is often not an option. In this blog Coach Denise takes a look at how you can get ready to race from the moment you enter the water.

Getting into cold water – acclimatising and having fun

At the start of race season, as thoughts turn to open water swims, one of the key considerations is, just how do you swim comfortably in cold water. In this article Coach Denise uses her extensive experience of swimming in Scotland to look at how best to make the transition from the pool to outside, helping you to have the best swim leg you can.

Planning to fuel or fuelling to plan?

Every year, nutrition and its strategies take centre stage in our conversations with athletes. It's a subject that sparks genuine curiosity and interest. Yet, the challenge lies in translating this knowledge into effective race strategies. Coach Philip delves into some common pitfalls in nutrition strategy, emphasising the potential for significant performance improvements.

Why is a Warm-up Important?

We all know warm-ups are important, but when it comes to racing, we tend to do things differently than in training. Coach Philip explores why the warm-up is important.

How should you categorise your races through the season?

Athletes often categorise their races. In this article, Coach Philip outlines how athletes can use a category to help adjust their mindsets before the event.