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Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice
Structuring A Training Program On Just 6-7hrs A Week
Feb 1, 2024
Learn how to structure a training program with limited time. Importance of practicing the time trial position and training in the right position. Using smart trainers and power meters in training sessions. Tips for optimizing training with limited time. Training intensity and fitness improvement. Prioritizing disciplines and still being competitive with limited training hours.
51:14
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Quick takeaways
- If you have limited time for training, prioritize zone two sessions to maintain aerobic fitness without overtaxing your body, or incorporate one high-intensity session per week for improvement.
- Allocate your training time based on race distance, focusing on zone two efforts, adding high-intensity sessions for improvement, and making sure to prioritize endurance training for long-term potential.
Deep dives
Training with Limited Time: Maintenance and Improvement
If you have limited time available for training, it is important to set clear goals. One option is to focus on maintaining your current fitness level. In this case, you can prioritize zone two training sessions, spending around 80% of your training time at this intensity. This will help you maintain aerobic fitness without taxing your body too much. Another option is to aim for improvement while still working within your limited time frame. In addition to zone two sessions, incorporate one high-intensity session per week, focusing on threshold or above efforts. This will provide the stimulus needed for improvement. A third option is for those who want to be ultra-competitive despite limited time. While it is challenging, you can still be competitive by adding intensity and prioritizing key sessions. However, it is crucial to make time for an endurance ride or run, as this will significantly impact your performance. Remember, choosing the right event based on your available time is also crucial for achieving your goals.
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