Linda Cleveland
For most working adults, trying to incorporate triathlon training into your schedule can be stressful. You want to give your best at the office and spend meaningful time with your family and friends, but you also love to train and race. How do you find time for yourself while nurturing relationships and growing your career? If you are a parent, you know it is especially difficult to find time to stay fit, let alone train enough to make improvements or to prepare for a long-distance event. I’d like to share some of the recommendations I’ve used myself and have learned from research and speaking with others.
Training and Your Schedule
Everyone has different schedules. Whether you go to school, stay at home with your kids, work outside the house, work at home, or are retired, you will need to find a time to train that works best for your home and employment situation. If you like to get up early to train before your day starts, then maybe early-morning workouts are best for you. If you’re not a morning person but do best exercising during your lunch break, then maybe a midday workout is right for you. If you would rather work out at the end of the day to relieve stress and unwind, then maybe a workout before or after dinner fits your lifestyle the best. Whatever time works best for you, try to make it a part of your schedule, and it will eventually become a part of your lifestyle.
Early-Morning Workouts
Do you have the option of working a flexible schedule? If your boss is willing to let you go in an hour late to the office if you stay an hour later, then you have time to get up early for a high-quality training session before work. If you are a student who likes to squeeze in a workout before class, or your first class isn’t until late morning, then early-morning training is perfect for you. If you have kids, then you know that day care, doctor’s appointments, playdates, and illnesses can make your day-to-day schedule unpredictable. Many parents find it easier to get up very early before their children wake to ride on the trainer or run on the treadmill before the craziness of the day begins. You know how hectic life can be, and projects at work or sick kids can change your schedule at a moment’s notice. You have several choices for where you can do those early-morning training sessions, including going to the gym or pool, training outside, or training inside at home.
Many pools, gyms, and YMCAs offer early-morning masters swim practices. Committing to meeting your friends at the pool a few days a week for training might be the perfect way to motivate yourself to get out of bed and into the water. If you have friends waiting for you, you’re more likely to get up and go work out so you don’t let them down. Make sure you commit to meeting a friend or fellow training partner there so you aren’t tempted to sleep in and bail on the workout. You can probably find an early-morning spin class to take as well, which is especially great during the winter when riding outside isn’t realistic.
In the summer, it’s usually light out by 5:00 a.m., so you could get out for a 2-hour ride or 90-minute run before heading to the office. Again, maybe you have a dedicated training partner, coach, or athlete you can meet once a week for an early workout. Do you have dogs? My dogs love to get up early and go for a run with me. It’s great for them, and I feel safer in the Colorado mountains having them along with me. Who says your training partner has to be a person? A great way to get some mileage in is to ride your bike to work or run to work. If you’re going to bike to work, you can either carry a commuter bag with your clothes for the day or leave some clothes at your office for the week so you have something to change into once you get there. If you are going to run to work, you can plan ahead by bringing extra clothes for the days you are running in. If you are running home, it’s easy to bring your running gear and then just change after work to run home.
In the winter you can use that trainer you bought to get a good ride in before the sun even comes up. Trainers don’t take up a lot of space and can be set up just about anywhere—in the basement, in the garage, or in front of the TV. For those of you who want to catch up on some reading or the news, you can easily watch TV or read the newspaper or a book while riding on the trainer. Treadmills are great too, although they take up more space and cost a bit more. You can get your run in without worrying about icy roads, slippery sidewalks, and darkness.
Midday Workouts
If you’re not exactly a morning person but dread the thought of training after a long day with the kids, at the office, at school, or of whatever your day is filled with, then a lunchtime workout is probably perfect for you.
For example, the staff at my office are extremely lucky. We are located close to running and biking trails and have locker rooms and showers on site, which makes working out at lunchtime a great option. We work with a lot of people who are training for triathlons, running races, cycling races, and so on and enjoy the opportunity to work out with a buddy or group of people during our lunch break. Sometimes the best meetings are held while running with a coworker. It’s a chance to get out and clear your head and come back refreshed and more focused for the afternoon. You might be lucky enough to work for a company that has an on-site fitness center or at least a place for you to change clothes for a lunchtime workout. If you don’t have the luxury of an on-site gym or showers, you can always get creative by bringing supplies and cleaning up in the bathroom sink.
Organizing group workouts at lunch is a great way to promote fitness and health for all employees. Studies have shown that the healthier employees are by working out and eating well, the less work they miss and therefore the more productive they are. If your schedule is swamped with meetings and other obligations, you might want to block out an hour at lunch so that when people are scheduling meetings, they can see on your calendar that you are not available. Other people take an hour to go out to lunch, so why not use your break to work out?
Evening Workouts
Does the thought of getting up at 5:00 a.m. just not appeal to you? Some people would rather do their training at night, after work or school. You will likely need a trainer or treadmill at your house or access to a gym, especially during the winter. During the summer, it stays light out late, so you can ride or run for a few hours in the evening (or, if you rode your bike or ran to work, you’ll be able to do the same for your commute home). If you don’t have a family, then you can probably get your training in right after work. However, if you have kids, you know that evenings are when you actually get to spend time with them. We will discuss training and your family a little later.
Another option is to get into the office earlier a few days a week so you can do some longer workouts in the afternoon. Just a word of caution: It’s really easy to get wrapped up in a project or meeting and not leave the office on time, which then defeats the whole point of going in early to get a longer training session done later in the day. Another way to balance leaving a bit earlier in the day is to catch up on e-mails or other projects later in the evening after you’ve done your training, had dinner, and put the kids to bed.
Time Management
The key to any successful training program is having a manageable training plan and sticking to it. Most triathletes are type A and therefore good time managers, but we could all use a little help once in a while. Whether you are getting back in shape after having a baby, training for your first sprint race, or getting ready for your sixth Ironman, you need a plan to manage your time. Here are a few ways to better manage your time:
Hire a Coach
Consider hiring a triathlon coach or personal trainer to structure your training plans for you. A coach should be able to help you get the most out of the time you do have for training (information about what to look for in a coach can be found in chapter 23).
Create a Schedule
With the help of your family, you can create a family schedule on the kitchen calendar that includes the days you are taking spin classes or training after work and the kids’ soccer and swim practices. This way, everyone will know who is expected to take care of the kids and dinner that day. A favorite treat of my husband’s is to offer to pick up a pizza on the evening he will be arriving home late. It’s one less thing to worry about, and I can focus on spending time with our child.
Training When You Travel
Does your job require you to travel a lot? We all know that traveling messes up our sleeping, eating, and training patterns. However, there are several things you can do while on the road to stay fit. Before you book your hotel room, make sure there is an on-site fitness center. That way, if you have to get up early or work out after a long day of meetings, you can still do so in a safe environment. Most hotel fitness centers have a treadmill, bike, elliptical machine, and weights, so it’s easy to get in a bike, run, or strength training session. You can take stretch bands with you and do some simple exercises in your hotel room. If the hotel has an indoor pool, you might even be able to swim a few laps. If you like to run, then have your coach develop a training block that focuses on running while you are on the road. There is usually a break between a day of meetings and dinner, so give yourself an hour to unwind and squeeze a training session in. You can also look at booking your flights so you can go for a run or ride early in the morning before heading to the airport. It might mean you have to get up earlier, but then if you have flight delays or don’t reach your destination at the time you planned, you’ve at least had a chance to work out.
Following are a few travel-friendly exercises you can do in your hotel room using stretch bands. Remember that stretch bands come in various levels of resistance, so choose a band that is challenging yet movable.
Seated Row
Sit with the band wrapped around your feet and crossed. Hold the ends of the band, one in each hand (see figure 21.1a). Pull your shoulder blades straight back (see figure 21.1b), and slowly release back to starting position. Start by doing two sets of 15 repetitions, with 20 seconds’ rest between each set.
One-Arm Raise
Stand with the band under both feet, and hold the ends of the band, one in each hand. One arm at a time and with the top of your hand facing the ceiling, pull up on the band until you reach shoulder height (see figure 21.2), and slowly release back down. Start by doing two sets of 15 repetitions, with 20 seconds’ rest between each set.
Biceps Curl
Stand with the band under both feet, and hold the ends of the band, one in each hand (see figure 21.3a). One arm at a time and with your palm facing the ceiling, pull up on the band until your hand reaches your shoulder (see figure 21.3b), and slowly release back down. Start by doing two sets of 15 repetitions with each arm, with 20 seconds’ rest between each set.
Triceps Extension
Stand (or sit) and hold the band behind your head. One hand should be holding the band near the base of the neck, and the other should be holding the band near the small of the back (see figure 21.4a). Extend your top hand straight up (see figure 21.4b), and slowly lower back down. Start by doing two sets of 15 repetitions with each arm, with 20 seconds’ rest between each set.
Chest Press
Lie down with the band under your back, holding one end of the band in each hand (see figure 21.5a). You may need to wrap the ends of the band around your wrists in order to gain adequate tension. Push your arms up and together until your hands meet over the center of your chest (see figure 21.5b), and then slowly lower back down. Start by doing two sets of 15 repetitions, with 20 seconds’ rest between each set.
You can also easily do many other common exercises such as squats, lunges, leg lifts, push-ups, and curl-ups or sit-ups in your hotel while you are traveling. It is advisable to check your hotel fitness center to maximize benefits while you are away from home.
Share the Load
In many families, both parents are training and racing for triathlons or other races, so you have to be careful to give each person equal time to train. For example, I am much more of a morning exerciser than my husband is. I am willing to get up at 5:00 a.m. to work out while my husband takes care of the dogs and gets ready for the day. He is much more of an afternoon or evening exerciser, so while I get our child after day care, he will go ride his bike or go for a run. If we both need to get our training sessions in before work, one of us will stay in the house and ride the trainer while our child sleeps, and the other one will get to go outside. We then trade off a day or two each week, depending on our schedules.
Take Advantage of Weekends and Downtime
Weekends are also great for trading off days. Is there a Saturday ride that you really like to do each week? If so, maybe you can suggest that you will train on Saturday mornings but take Sunday off completely so your significant other can train in the morning, and then you can have some family time together later in the day. Another great use of weekends or evenings, if your children are still young enough to take naps or go to bed early, is to do your workouts while they are napping. This might require you to train indoors, but it’s better than not being able to do anything. As for me, I have never ridden the trainer as much as I do now that I have a child. It’s super convenient, and I can get a great session in while my child sleeps.
Involve Your Kids
As your children get older, you might consider getting a bike trailer and pulling them along. It’s a great workout for you, and kids love to get outside in the fresh air. You can also use a baby jogger and take your child with you for a run. You have to wait until the baby is strong enough to hold up his head (ask your pediatrician), but then you are set until he outgrows the jogger (or he gets too heavy and you have a hard time pushing him). It’s an incredible workout and, especially for new moms, a great way to get back into pre-baby shape. Once your child is too big for the jogger and the trailer, hopefully she will be riding her own bike. This is a great time to go for family bike rides together, or have your child bike beside you while you run. If your kids are old enough, they may want to swim, bike, and run with you, which is a great way to help them live an active lifestyle.
Get a Babysitter
There are times when you are training for a longer-distance race when you might need to get in more than an hour workout. You might consider hiring a babysitter for a few hours a weekend to give you the extra time to train. You can also get creative and share a babysitter with another tri-mom, tri-dad, or tri-family and do your workouts together. The kids get a playdate and have fun, and you have to find only one sitter. You could also offer to switch off weekends of watching each other’s kids so you aren’t paying anyone. This can also be done with your own spouse, as mentioned earlier. Grandparents, trusted neighbors, and family friends also make great babysitters. Grandma and Grandpa are often happy to spend a day with their grandchildren while you and your spouse go on a bike-riding date. They get to enjoy time with the kids, and you and your significant other get to train as you did before you had kids. The key is to schedule sessions that work for your family and still allow you time to see them. That means many of you Ironman athletes will have to be out the door by 5:00 a.m. to get that long bike ride in so you can spend time with your family the rest of the day.
Time management is key to sticking to your training schedule. The easier it is for you to set aside time for training by using the previously mentioned strategies, the better chances you have of meeting your training and racing goals. It’s important to be flexible and realize that even the best planning and scheduling will not always work. It’s not always easy, and life has a way of getting in the way sometimes, but if you can manage your time effectively and stick to your plan, you’ll have a much better chance of success.
Support Network
With all this talk of training, have I forgotten that you might have a family, friends, and job or school commitments? No, I realize you are a parent, spouse, partner, friend, employee, or student first, and then an athlete. Your kids, family, school, and job should come before your training. And no triathlete achieves success without a really good support network.
The first thing you need to do is share your goals with your significant other. For example, if you want to do your first half Ironman next year, you need to get the support of your family because of the time commitment involved. So, what if your significant other doesn’t participate in triathlons or doesn’t want to train as you do, but you really need her support to achieve your personal goal? Well, you could incorporate your races into family vacations. You can choose races that are in family-friendly locations and take the whole family on a trip. Disney is popular with kids, and who isn’t ready for a week on the Big Island of Hawaii? Closer to home, Xterra races are known for being in camping-friendly areas, so pack up the tent and take the whole family. Yes, there is some pressure on you to qualify for certain events, but how great would it be to show your kids that all the training you do results in a cool family vacation for them?
When enlisting support from your significant other, it would be good to include the sacrifices you are willing to make for the family as well. For example, you’ll take the kids every Sunday afternoon so your partner can have some free time, or you’ll make dinner an extra night per week to relieve the burden on your spouse. You’ll also want to be prepared with a plan and schedule to present to the family to show how it can all work. This is where you’ve done your homework ahead of time and lined up a few babysitters and the grandparents to help out. Get creative in how you manage all the training and family responsibilities. I’ve had an Ironman athlete tell me he sets up his bike trainer at his kid’s soccer practice so he can watch while getting in a training session, eliciting some weird looks from other parents.
Also, believe it or not, you may be able to get support from your kids. Fitness centers that offer on-site babysitting and fun activities for children while you train are a great way to expose younger kids to fitness and a healthy lifestyle. This might spark their interest in other sports as well, and the more sports your children want to try, the more balanced they will be as athletes. Also, many of the races you enter will have a kids’ event the day before the adult race, so you can get your kids not only excited about their own race but also involved in your training as well. You can sign your kids up for swimming lessons so they can learn to swim, or let them join a local swimming team. Some YMCAs and community centers offer youth-based triathlon programs. It’s a fantastic way for your kids to learn more about triathlon skills, get exercise, and be a part of a team. Even if your kids aren’t old enough to join a triathlon or swim team, they can help you track your workouts and come out to watch you race. Older kids will have a great time creating signs that say “Go Mom” or “My dad is a triathlete.” It will also be extremely rewarding to complete a race after having a baby. The sense of accomplishment of having a goal and sticking to it and knowing you have been able to balance all of life’s demands will be well worth it.
Balancing the Role of Mother and Athlete
Maintaining fitness while balancing a career and a family can cause a lot of parents additional stress, especially women. Family and social pressure to be the primary caregiver, cook, and housekeeper can sometimes prevent women from believing they are able to take time for themselves to exercise. If you are a new mother—or if you don’t have kids yet but are planning to some day—and you are an athlete, you’ll want to read on for some advice on how to keep your athlete identity while adding “mother” to your resume.
Studies show that exercise helps relieve stress, and there is nothing more stressful than having children. Yes, kids are wonderful, and once you get the hang of caring for them, they add great joy to your life. However, babies with sporadic sleep and eating patterns can really throw even the most calm, relaxed mother out of her comfort zone. In addition, many mothers have to work full time outside of the home (and often struggle with guilt about leaving their children in the care of someone else all day). It’s not surprising that many female athletes wonder whether they will ever regain their fitness and get back to racing at some point. It is possible; it just takes a lot of what we’ve already discussed, including time management and a support network.
Are you wondering how you will continue to train with your new addition? While the kids are still young, you can utilize the baby jogger, bike trailer, indoor trainer, and treadmill as discussed earlier. You will also be surprised how many people are willing to watch your baby while you go for a short swim or other workout at the gym. You can also sign up for mommy-and-me exercise classes that incorporate your child into a workout. As the kids get older, you will be setting a great example by incorporating activity into your day and encouraging them to do the same. This is where the family bike rides and having your child bike alongside you while you run come in. You are bringing them with you, so there is no guilt about leaving them behind to train. And about that guilt: It is OK to leave your child with a trusted adult, husband, or grandparent so you can get a little “me” time. You are not being selfish—you need some sanity as well. Exercising improves your mood, and the happier you are, the more enjoyable it will be for your kids to be around you.
The purpose of this chapter is to give you some ideas of how to balance your family and work life with your triathlon training. The keys are to become a great time manager, have a good support network, be flexible with your training, include your children, and lead by example. It’s important to realize that even a busy working professional can still find time for family, training and racing, and living a healthy lifestyle. Triathlon offers a great way to be a fitter and happier person, so embrace the opportunities to train and race when you can.