During training you will find that being “training flexible” can help to move you forward in your plan when static weekly training seems too rigid. Note that Tristar plans are adaptive and changing constantly, however we have found the following options to be super helpful for near year round performance.
At the end of the day retaining flexibility leads to one very important thing, consistency. Being able to adapt your weekly and monthly routine will help to keep your brain and body guessing what it will see next so that you can continue to develop the necessary training energy systems to improve. Our coaches have put together these key ways to inject flexibility into your training;
Swing Days; Swing days are suggested lighter days in our training weeks and blocks that have the added flexibility for you to move a training session such as a bike or swim to that day. There are some rules of engagement how to do this (Learn more)
Ask your coach to swap out a session; If you are on the ELITE team you can have your coach suggest an alternate workout that can be subbed in for more variety. Go ahead and move things on the calendar and then reach out to your coach for a yay or nay if you simply feel more motivated for a harder or easier session on the day! 👍👎
DYOT “Do your own thing”. Yes, from time to time you can go off the reservation and try doing your own thing. Be warned that this does have consequences and rules of engagement, (learn more here. )
Playing your workouts as a 🃏“deck of cards”. At certain points in your season and especially the farther out from your “A” priority races you are, the more you can move things around on your calendar from what the plan has set. We recommend looking at the sessions in your training as a deck of cards you can play on any day. When in doubt whether two sessions should be close to one another leave it out or ask your ELITE coach.
Training partners; Work with friends, groups and training partners to switch it up and try something different each week. You may be able to convince the group to do your training session?! If not see the rules above about DYOT.
Switching up your training environment; Instead of the same run in the same way, switch it up and drive or travel somewhere new. Training camps for short periods of time throughout the year also help to accomplish this.
Use your training as commuting; One of the best ways to multi task is to ride to work and use the travel downtime to get your training in. While it might not always be easy to accomplish this (showing up sweaty at work without a shower may not be an option) it may be fun to do from time to time if the opportunity presents itself.
Breaking up a routine; Do 50% of a training session in the morning and 50% at night if you are cramped for time in the day. While the intended session may not go as according to the RX’d energy system there is added variety and total training benefits to consistency.
Add an additional rest day; Feel like you are going through the motions? You may just need to give yourself the TLC you need and be big enough to say I need a rest day. This is VERY hard for most athletes to do but is the right course of action for those who are highly trained and consistent to begin with.
