I am a RN and work three 12 hour shifts per week. I am typically able to get about 1-1.5hours of training in before work on those days, depending on sleep quality.
So that is three days per week that I can only focus on one discipline, as I would not have enough time to bike AND swim before work, for example.
How would you suggest I structure training around my work schedule? Specifically for my first triathlon ever, Oceanside 70.3.
30 years old, cycling background, decent runner, and like most - swimming is my biggest weakness.
You say you have a background in cycling and a decent runner. Is it safe to assume your already doing this on the 3/4 schedule?
If your already doing 1-1.5 hour runs/rides before work then it’s no issue having a couple days a week with only one discipline. You would just double up/go long/have bricks in your days off. Not every day needs to be a double.
If your schedule isn’t static (i.e. you work every MTW and have every ThFSS off) you’ll have to constantly plan your weeks ahead of time. If it’s static it’ll be a lot easier to plan out doubles/brick/long runs and rides.
Good luck and thanks for being a nurse. A tough career that is often not appreciated enough.
You say you have a background in cycling and a decent runner. Is it safe to assume your already doing this on the 3/4 schedule?
If your already doing 1-1.5 hour runs/rides before work then it’s no issue having a couple days a week with only one discipline. You would just double up/go long/have bricks in your days off. Not every day needs to be a double.
If your schedule isn’t static (i.e. you work every MTW and have every ThFSS off) you’ll have to constantly plan your weeks ahead of time. If it’s static it’ll be a lot easier to plan out doubles/brick/long runs and rides.
Good luck and thanks for being a nurse. A tough career that is often not appreciated enough.
Okay, that makes perfect sense. For some reason in my head I was thinking I would not possibly be able to fit in all the volume. I think I got overwhelmed looking at example training program spreadsheets.
A typical “before work/between shifts” workout for me is typically something like a 1500m swim session, OR a 1hr15min bike trainer session, OR a 45-60 min run.
I do not have a set schedule. I usually have all my shifts back to back, allowing me 4 days in a row off. However, my working days are not always MTW or FSatSun. So yes, it will be a bit more difficult having to plan as I go. I appreciate the suggestions and kind words.
1 - 2 days off per week on work days
Swim the 3 days you have off as well as 1 work day
I previously worked as CNA doing 12’s. What worked for me was usually doing a swim or run before work. I could do a hard swim or run that first day of work and then the next workdays were easier workouts because I was becoming drained. Then the first day off after those 12’s I would need to catch up on sleep and rest, no super hard training. Then the next 3 days off are where you put the volume in and get two workouts in every day.
It’s doable for sure. You just need to realize that those 3 days of work are going to be short on sleep and poor workout performance so keep it more aerobic/easier focused. I never hit great swim splits on work days. Then on a day off I could pop a great workout.
ETA: You mention swimming is your biggest weakness. Like stated 1-1:15 bike workouts and 45-60 min runs are a good baseline to build aerobic fitness. However you won’t get too far with 1,500m swims. Bump up your swimming volume & frequency and commit to it. Good luck!
I think you can do very well with your work schedule. 1-1.5 hours/day for 3 days is fine. If swimming is what you need to work on I would think about swimming twice on those 3 days. To keep it easy say those 3 days are Monday-Wednesday, I would do a long ride + brick on Saturday’s & long run (option for short/easy bike after) on Sunday. I would make Thursday a double threshold day & Friday a recovery day. Monday is easy, Tuesday maybe threshold in the pool, Wednesday easy. Something like that. Back end of the week is tough but you’re off on the hard days & can sleep/eat/recover well.
I think this is key, when you’re training in big blocks and with lots of external stresses: it’s important to structure your workouts to be successful. This is probably true for everyone but especially true for your schedule. So maybe your first day off is more about easing back in and catching up than big workouts. That could set you up for day off two and three with hard workouts. Work day one maybe a real workout whereas day two and three are more about recovering or just surviving your shift.
In a lot of ways shift schedules are great for training, because you get so much more available time to train, but stress can really build up and cause everything to fall apart. Focus on managing life and training stress and the training will come easily.
As someone who works two weeks of 12 hour days straight and race IM I wouldn’t stress. If need be I’d be using one as a rest day and then a single discipline in your time window. I train after work and generally not more than 1.5 hour bike as the max to try and relax to wind down as sleep becomes my biggest concern. I’d also structure around convenience be it how hard it is to swim on those days due to timing. A trainer or a run session is always the easiest. I have to schedule my swim days around times and days when at work as I can’t swim over the weekend and what’s on at the pool.