So you're getting 5 to 6 hours of sleep a day and are trying to train for triathlon too?

That's not going to last long.

Take care of the kids then swim, bike and run when you are able.

When I worked midnights I didn't have time for anything other than some family time. There was no way I'd have time for triathlon as well.

I also work shift work with limited time to fit in training. The best I’ve found is to try to minimize wasted time. I bike and run indoors for the shorter sessions to eliminate the drive or prep time. I swim when I’m driving home from work and already driving past the pool any way. I meal prep on a day off so I don’t have to spend time cooking on my work days. I also do all of my kit maintenance and cleaning on a day off so it’s ready for the week when I’ll have less time.

 I work a 7 day rotating shift, 7-3, 3-11, 11-7. 7 days on 1 day off, 7 days on 2 days off, 7 days on 4 days off. Work days are a mix of 9 - 12 hrs. It was a killer training for an Ironman but I was fortunate thatmy kids were all grown and also my wife loves to run and train with me. I go by the adage, If it is important to you, you will find a way to make it happen.

I don't understand how your schedule works. Can you spell it out for me?

what the hell do you do for a living?? thats a crazy schedule.


i am blessed and cursed by my schedule. i work away from home for two weeks in a remote location, then im home for two weeks not working. factor in vacation time and work related school, i work less than half the year.

when im home i have plenty of time to train (within reason) and when im at work i work 12 hour shifts. i just have to always brick my workouts even if im not suppose to... there is no way im going to wake up early to get a workout in and then get a workout in right before i go to sleep.

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80/20 Endurance Ambassador

I work shifts since many years ago all year round. It is 5-3, always starting with a morning shift (M), the afternoon (A), and ending with the night shift (N). Then 3 days off (F). It could be MMAANFFF, MAANNFFF, MMANNFFF, or any similar type of combinations.
Days with M: Train before the shifts starts at 0730, so by 5am out of bed. Then try to squeeze another session during the afternoon while kids are at after-school activities or with homework. No extra driving allowed, so it has to be done in the same are/place where the kids are or at home.
Days with A: Train before the kids go to school, and more training while they are at school. Then go to work.
Days with N: Same as days with A, but a long nap is very real after lunch until kids are back from school. Then afternoon with family and kids.
Days after N: Go training right away (coffee is your friend), do not stop at home until you are done. Then eat/sleep until kids are back from school. Family time during the rest of the day.
Free days: Same as days with N.

Hint: No Netflix, no TV. Go to bed no later than 2100, as soon as you can, or when wife & kids go to bed.

It also helps that my wife wakes up really early to do her gym routine before work.

:)

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STRAVA INSTAGRAM

Some of the things I used to do:
Run circles in the poorly lit parking lot at 2:30 am (for thirty minutes)followed by a paper towel wipe down.
Combine workouts: run or bike to the pool, run from the pool. Train solo. Commute to work. (I was alot braver then). Most biking/swimming was hardish. Get the most bang for your buck from running IMHO.

I am on a day to day roster spread over 3 shifts 7 days a week . Roster comes out at 4pm for the next day telling me if I am on days Arvos or nights or day off so planned training in an unplanned life makes it hard sometimes . Add in my wife who works nights shift two nights on two nights off

Sometimes I’m able to get my sessions done properly other times I have to switch days to fit them in . Its a 60km round trip so I try to get my bike sessions if I am rostered on Arvos or nights . Day shift starts at 6am so I have to be up at 430 so no training before work ever . I’m not a morning person lol

My son is 2yrs old so my running pram is one of the best investments I have made , kickr also being important . I have done 22km runs with him and when he sees I am starting to slow down he starts yelling GO GO GO lol 😂.

Swimming is hardest to get done from adding an extra 30-40mins of travel time and changing as well as it holds the lowest motivation for me as well lol