I Didn’t Follow My Training Plan. What Should I Do?

Miss out on a lot of training and now your race is inching closer? Don’t panic, and follow this advice from coach Alison Kreideweis.

The final weeks leading up to your race is not the time to cram it all in. First and foremost, don’t be too hard on yourself—life happens, and you can’t change the past, so don’t stress over the things you could have, should have, and would have done differently.

If you still have a few weeks until race day, try to get into a consistent workout routine, but don’t bump up the intensity or mileage of your workouts by more than 10 percent per week, or you’ll increase your risk of injury.

Focus on your weaknesses. Spend a little extra time working on the areas that need the most help. If you’re a weak swimmer, get to the pool at least three to four times per week, and try to schedule an open water swim session if possible. Even if you haven’t before, consider scheduling a few one-on-one sessions with a coach to maximize the little time you have left, and learn some tips to become more efficient. Good form and proper use of your equipment can give you a lot of bang for your buck.

Don’t neglect your taper, even if you don’t have much mileage behind you. The day before your event is not the time to do one last brick. On race week, take a few days to rest up so you’ll have fresh legs and execute the best race possible with what you’ve got. Get lots of sleep, and stay hydrated.

Manage your expectations for race day and adjust your race plan accordingly. Don’t expect to PR if you haven’t properly prepared. Just have fun, and when the race is over, use the experience to help come up with a strategy and training plan for your next event.

Alison Kreideweis is the co-founder of the Empire Tri Club in New York City. She is USAT, USATF, NASM, Mad Dogg, and Schwinn Cycling-certified, with specialty certifications in pre- and post-natal training. Empiretriclub.com