Welcome to Coach Maria’s Monday Minute!
Have you ever had a case of the ‘I don’t wannas’?
I see it in athletes, coworkers, and family. Continuing to move forward is often both a mental and physical challenge. Here’s a way to keep moving without completely giving up on training. Remember this: something is better than nothing. Even if you’ve had a terrible day and don’t have much time, just do something.
So what does that look like? I do try to make my ‘something’ at least 20 minutes long.
Here are three examples for triathletes of 'something' that is better than nothing.
Swim:
-5-10 minutes easy swimming (choice of stroke)
-5x100 on the fastest interval you can hold with 20 seconds between efforts.
Any time left over is cool down.
Bike:
-5 minutes easy (80+ RPM), 5x30 seconds each leg of 1-leg drill
-Mini Russian Pyramid as follows:
- 30 sec easy
- 5 sec all out, 25 sec easy
- 10 sec all out, 20 sec easy
- 15 sec all out, 15 sec easy
- 20 sec all out, 10 sec easy
- 25 sec all out, 5 sec easy
- 30 sec all out
30 seconds easy, then repeat the mini Russian Pyramid again.
Cool down to the 20 minute time limit
Run:
10 minutes easy running
10 minutes as strides:
- 20 sec strides
- 40 sec easy