Fall 2009 Writings

Never Too Busy to Tri

How to become a successful college triathlete

The childhood memory of my dad coming out last in the swim haunted me as I shivered anxiously in the chilly water waiting for the starting gun to go off.  I was swimming for a relay team a couple of high school buddies and I had formed.  It was our first triathlon and we had trained hard.  As soon as the gun went off, I swam my racing heart out for the entire half-mile.  Afterwards, not being able to lift up our 3^rd place male relay trophy because my muscles were so tight was a small price to pay for the enormous feeling of pride and enjoyment I had gained from the experience.  I was addicted.

 Now in college, I have raced in several triathlons, won a few trophies in my age category and encouraged other friends to become involved in the sport as well.  I have found, though, that when I suggest doing a triathlon, many people object to the idea, not for lack of interest, but because they feel they’re “too busy” with college.  After discussing this issue with some fellow collegiate triathletes, I’m convinced that with careful planning, wise use of time, and smart decisions, any college student who has a desire to attempt a triathlon can accomplish it with success.

I have compiled some of our collective wisdom and experience below for your benefit.  So now, whether you’ve done triathlons before but are new to college life or you’ve wanted to race one for a long time but don’t know how, you have no excuse.  If you’re willing to “tri,” here are several practical ways to become a successful student triathlete without dropping college. 

Create a training schedule

            One of the first steps to successful training is being intentional and organized. David Macias, a nursing major who has completed two half Ironmans and numerous Olympic and sprint distance triathlons, says that people think he has a lot of spare time.  The reality?  “I just run my ship tightly,” he says.

            Create a detailed training schedule several weeks before your race to give you clear goals for each day.  This helps you know what to expect as you try to juggle classes, work, studying and training.  Take advantage of time between your classes or during a lunch break to incorporate a swim or speedwork session into a busy day.  Macias also schedules his long bike rides or brick runs for Sundays and reserves Wednesdays as a day for rest or an easy swim. 

Get out of bed—early

            The predawn hours are a great time to think and get a workout out of the way so you can focus on the day’s responsibilities.  Lisa Owens, who has participated in triathlons since her freshmen year of high school and is a half Ironman finisher, finds that getting up at 6 a.m. to run leaves her less stressed and with more energy for the day. 

            Unfortunately, crawling out of a cozy bed can be tough.  If that’s your case, try one of Owens’ tricks: leave the alarm clock across the room so you are forced to get up to shut it off, or mentally challenge yourself to be strong enough to will yourself out of bed (your roommate might prefer the latter).  Laying everything out the night before for quick access the next morning is another helpful tip.

             

Focus on quality

            “For me it’s about quality, not quantity,” says Macias about his workouts.  He’s right on. It’s important to always focus on the quality of your workout, especially if your allotted time is shortened for whatever reason (it will happen).  A purposeful 20- or 30-minute workout can be just as beneficial as a longer one that doesn’t have a clear focus.  Get to the track and get your heart rate up with some intense mile repeats or 400s instead of whining about missing your scheduled long run. 

            Always try to think about the focus of the day’s workout as you warm up.  If the day’s workout is an endurance swim, for example, focus on maintaining correct form throughout the swim rather than just getting it over with.  If your schedule calls for a hill run, then keep that idea in mind and focus on your stride as you ascend and descend your favorite elevations.

Remember that outside isn’t the only option

            Flying down back roads in the open air past scenic landscapes and grazing cows on your bike is ideal (and preferred!), but don’t completely discount the indoor option.  A cold or rainy day is not a lost day: utilize your school’s gym and hop on the stationary or treadmill.  Owens says that she also exercises indoors when she doesn’t have time to workout until it’s already too dark to run outside. 

            Stationary bikes allow you to multitask by reading or reviewing your notes while you spin, something that you probably shouldn’t try while out on those back roads!  Sometimes the machines also have displays that show heart rate, time, distance and other interesting features of your bike or run which can be helpful to know.

            Weight training is another reason to go indoors.  See if your schedule allows for a couple sessions a week at the weight room, or use it as backup for rainy days.  If your school has a pool near its gym, you can also try some swim-bike combinations or swim as a cool down after some weight training.  I’ve even done my own mini-triathlons completely indoors at my school’s wellness center just for fun or during some wet weather.

Eat with efficiency

            In other words, don’t freak out if you can’t prepare a perfect balance of protein, carbs and fiber for every meal—you’re busy!  It’s helpful to avoid a lot of sugary or processed foods, but just eat as best you can, when you can.  If you only have time for a 15-minute meal from the cafeteria, choose the best food available (salads and sandwiches are quick and healthy).

            Ben Foote, a recent grad and age category winner at a local sprint triathlon, says besides limiting the junk food and making sure to eat a lot before a long bike ride, he doesn’t worry too much about what he eats. 

            One thing to be aware of though, is when to eat.  I can’t exercise within two, sometimes three, hours of a meal so I have to think ahead to balance when I’ll eat and when I’ll train.  Quality of sleep can also be affected by late eating, so it’s important to avoid eating late if you can help it.  Try setting a time, like 7 p.m. for example, after which you will only drink water or eat light foods like fruit.   

Sleep well

            Notice that I didn’t write sleep long, but sleep well.  Sleep schedules for college students are often sporadic at best and short nights are all but inevitable.  If a short night is required, but you still want to wake up early to run or study, plan your studies for the morning and take advantage of the hours before midnight for the best sleep. 

            At times, I’ve also found it helpful to grab a 15-minute power nap after lunch or in between classes.  This revives me enough to make it through a busy afternoon (but I don’t recommend taking a nap too late or it can be difficult to fall asleep at night).  Designating a couple days week to sleep in can also help both your body and mind to recover.

Compensate when necessary

            Training for all three disciplines of the triathlon is important, but depending on your circumstances you may have to make priorities as to which you’ll commit to more.  Geography, schedules or resources often affect workout possibilities.  For example, if your college is in the city, ideal biking routes might be tough to come by.  Or if your pool is only open at certain times of the day, it may be hard for you to fit swims into your schedule. 

            Instead of attempting impossible feats of schedule juggling, just take advantage of whichever sport(s) you have easier access to.  I’ve found that when I don’t have as much time for biking, I can compensate rather well with a slow, long swim or run if those are more feasible. This may not be ideal, but as long as an active training lifestyle is maintained, fitness and progress seem to ensue.

Find a training partner

            Including some social interaction during your training can make a 90-minute bike ride much more interesting.  Finding friends to run, bike or swim with is a great way to share ideas, find encouragement and stay motivated.  Personally, I also think participating in a triathlon with the same friends you trained with is a lot of fun.

            Another reason to find a dependable training partner is accountability.  For example, unless he has someone who is waiting for him at the pool and would “chew me out later,” Foote admits that it is hard for him to wake up for an early swim.  Dragging yourself out of bed at six o’clock in the morning or committing to that 10-mile afternoon run under a hot sun is much less difficult when you know someone is waiting for you. 

Keep record

            Some people enjoy the freedom of training based on feelings and not recording any of the process.  For others, a training log—where time, distance, quality, and type of workout are recorded—is key.  You can log notes, too, like your rating of the route you ran, or particular characteristics of the day (your calf was tight or you did 8 x 400 repeats), or any other impressions you had.  

            The physical representation of your training process helps you to see the progress you’ve made, and thus, serve as motivation and encouragement. It’s also fun to compare earlier times and distances with later ones to see how much you’ve improved and determine what your goal should be for an upcoming race.

             

Make the most of your school’s resources

            One of the greatest benefits for students training for a triathlon is the access to their school’s facilities such as the pool, weight rooms, track, and nearby parks and pathways.  These types of facilities often require a fee at other establishments, but taking advantage of the college’s resources is free. 

            I’ve also received a lot of good advice from my university’s physical education professors regarding how to train, as well as information about upcoming races.  The library is another easily accessible resource where you can study up on training techniques or peruse your favorite triathlon and running magazines.

Be frugal

            Make those precious, hard-earned dollars count by limiting unnecessary expenditures such as restaurant or movie theater visits. Owens says that while race fees can be expensive, she cuts back on eating out and saves her money carefully.  Try putting the ten dollars you would’ve spent on a movie or meal toward your triathlon fund, and watch it add up. 

            You can also save a little gas money by riding your bike to class or work.  You’ll save those extra dollars, promote the environment and get in a few extra minutes on your bike as well!

Don’t be too rigid

            Muscular flexibility is great, but being flexible when it comes to your training schedule is also beneficial.  Expecting the random, spontaneous setbacks that are sure to occur during college will allow you to breath easier when they do.  Whether it’s a roommate requiring some unexpected assistance (a break up or a dead car battery, for example), a forgotten test you have to cram for or a sudden onslaught of the seasonal flu, be open to necessary training schedule improvisations. 

            Another important thing to remember is that missing a workout won’t kill you.  Indeed, it may even allow you to rest up and be even more productive with the next day’s workout.  Finish what you need to accomplish for school and other priorities, and make up for lost training time with quality workouts when you can get back on schedule.  Never be too hard on yourself or you may risk losing out on the satisfaction of training hard and being healthy.

Keep your ultimate goal in mind

            Sometimes all the factors involved in training can become overwhelming and discouraging.  Missed workouts, short nights and sore muscles piled on top of stress from school, work and family can leave you wondering about your sanity.  Do I really want to do a triathlon?  Is it worth it!?

            It’s important, therefore, to keep a firm grasp on the big picture and ultimate goal:  to finish a triathlon and enjoy the whole process.  In the end, you will feel the most fulfilled if you can look back and say that you did your very best and had fun in spite of the difficulties along the way. 

            For Owens, it took planning six months ahead for her to feel like nothing would go wrong in her first triathlon.  She was still nervous on race day, but says as soon as she started to swim it became fun.  She’s been a busy college student addicted to the sport ever since.

            Ultimately, if you’re careful with how you spend your time and can put into practice some of the useful tips above, you’ll probably find yourself addicted to the sport of triathlon as well.  College will always keep you busy, but training for a triathlon is very possible.  I guarantee there is nothing quite like crossing the finish line after a grueling swim, bike and run to give you a sense of accomplishment and pride—even if you’re too exhausted to smile.