Missed Workout Days

We all miss workouts.  Work and family commitments, illness, injury (or avoiding injury) and weather all may cause us to miss a workout.  If you follow the Active Recovery plan, you do not schedule days off, but take them when you need.  As adult athletes, it is all part of our juggling act.

So, what should you do about that missed workout?  Here are some simple guidelines:

1. Avoid missing a “Key” workout whenever possible.  If you must miss a “Key” workout, rearrange your weekly training schedule – drop an Active Recovery day and keep the “Key” workout.
2. If you are in the Base Building phase, simply skip the workout.
3. NEVER try to make up the missed mileage.
4. NEVER do back to back hard (“Key”) workouts.  For triathletes, never do back to back “Key” workouts in the same sport.

Here is an example:

Monday –

1.       Morning: Swim – distance and technique drills

2.       Evening: Run – Active Recovery

Tuesday –

3.       Morning: Bike – medium distance

4.       Evening: Run – Hills (“Key” workout)

Wednesday –

5.       Morning: Swim – distance and technique drills

6.       Evening: Bike – Hills (“Key” workout)

Thursday –

7.       Morning: Run – medium distance

8.       Evening: Bike - Skills and Drills

Friday –

9.       Morning: Swim – continuous swim for time (“Key” workout)

10.   Evening: Run – Active Recovery

Saturday –

11.   Morning: Bike – long ride (“Key” workout)

Saturday –

12.   Morning: Run – long run (“Key” workout)

Assume this is the Base Building phase.  If you miss the following workouts, just skip them – 1, 2, 3, 5, 7, 8, and 10.  If you miss any of the other workouts (4, 6, 9, 11 and 12) reschedule it.

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