Frustratingly life can occasionally get in the way of triathlon and when it does it can be difficult to know what the best thing is to do. Should I try to catch up on those missed sessions? What do you do when you can’t fit in that three hour bike ride that’s in the plan?

Click on through for the rules to keep you training…

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.

Kona Secrets book available

Kona Secrets: Lessons learned from over 50 Kona Qualifications.

Knowledge doesn’t produce results, action does. Just knowing how to do something doesn’t guarantee success, especially something as difficult as qualifying for Kona; you have to put in the hours. In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii.

The eBook is now available to buy as an eBook on Amazon UK or Amazon US.

  1. Shorten sessions: A thirty minute run is better than a blank space in the training log. For that matter so is a twenty minute run or even fifteen. Even a very short session can help clear your head and it will often help release the stress of missing a workout.
  2. Split sessions: What if you’ve got a three hour run to do and just cannot make it fit into your schedule? Maybe try splitting it instead. Can you do two hours in the morning and an hour in the evening? Or two ninety minute runs instead or two sixty minutes?           Related: Double run days.
  3. Just do the quality: If you’re down for a two hour ride with 5 x 7 minute intervals but can’t fit it in you can drop all the fluff and just get the meat of the session done instead. That is where most of the training adaptions are going to come from anyway. Try a 10 minute warm up then the 5 x 7 mins intervals and a 5 min cool down. Same main set, half the time and 90% of the benefit.
  4. Just run: When our life goes nuts and training is pushed down the list of priorities we generally revert back to a run program. Running is usually easier to fit in than cycling or swimming (unless you’ve a swimming pool in your basement. I’m looking at you Lionel Sanders) and gives a better return on the time spent at it. A thirty or forty minute run can have some good training effects. A thirty minute bike less so.
  5. Don’t try to catch up on missed sessions. If you’ve missed it let it go and move on. Don’t try to cram it in on top of the following days training.
  6. Run or ride your commute: If you live close enough that you can either run or ride in and out of work then you can often fit in training without putting any extra pressure on your life.
  7. Make friends with the turbo trainer: Have a turbo set up with everything ready to go. The turbo trainer is one of the few short cuts in training that actually work. I reckon that a sixty minute, high quality indoor session is worth probably two hours on the road. There isn’t any downhill, drafting, stopping for lights, free wheeling or looking at the pastures rolling by. When you’re on the turbo for a quality session it’s all hard work.
  8. Lunch runs or swims: Do you get a lunch hour? Do you sit there playing with your phone or chatting in the canteen? Could you get a 30-45 minute run done instead and eat at your desk? If so you’ve just found the space for probably five sessions each week.
  9. Is your life really that crazy all the time? Really? And does it have to be training that suffers? What about dropping a couple of facebooking sessions?
  10. Travel with run kit: When we are traveling we always bring run kit. If we have a chance of getting to a pool I will bring speedos, goggles, a nose clip and a swim hat. I dont worry about swim toys. Keeping things simple means that the session is more likely to happen than not. Running around London during rush hour isn’t something I’d normally enjoy but it can be an exhilarating run if you’re not a Londoner and it’s a novelty run. Accelerating in and out of traffic, mounting and dropping of foot paths and dodging cyclists, pedestrians and all the other obstacles you encounter in a city centre can turn a jog into a high quality fartlek session.
  11. Done is better than perfect: Don’t forget that doing something, anything is better than a blank space in the training diary.  Regardless of whether it’s an easy jog to clear the head or a high quality, compressed interval workout, doing something is always better than doing nothing.

If you want to follow the numbers more closely I’m on Strava as Rob Cummins Wheelworx or if you’re more of a pictures instead of reading type I post on Instagram as wheelworxrob.


Chasing Kona eBook available

From smoker to back of the pack triathlete to the Ironman World Championships.

Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes

It is also available as a paperback at Wheelworx.