Tips for

The Chronologically
Challenged
Triathlete

Presented by
Shawn Burke

USA Triathlon Coach Level I

USA Cycling Coach Level III
Do you have enough time?
• Yes – everyone does
• Local sprint race? Yes
• Olympic? Probably
• ½ IM? Maybe
• Win AG Hawaii?
• The problem is not time
• The problem is goals –
goals as they relate to
time available
So how much time do you have?
• Is it enough time to
achieve your goals?
• Do you need to modify
your goals?
• Do you really know
where you spend your
time? Have you looked
at it critically?
• Do you wish you had
more hours in the day?
If you want more time, what now?

Key points:
• Take control of your day

• Have a plan

• Develop efficiencies
Take Control of your day
• “We do more by 8am
than most people do
all day”
• Get up early…really
early…everyday.
• Take control of your
travel schedule, work
schedule and
vacation schedule
 Have a plan
• Have a plan and make it
specific. It should be
written and include start
time, duration and pace
• The plan makes you
accountable - this breeds
consistency and
consistency brings
improvement. 
 Have a plan
• Weekly email to
training partners and
family. 
• www.mapmyride.com
• maps.google.com
• http://athleticmindedtr
aveler.com/
Develop efficiencies
• Find ways to train better
in less time
• Best ways – trainers and
treadmills
• Why ? 1.25:1 ratio, no
stop lights, no cars, no
flat tires and no rest 
• Treadmills are
everywhere – homes,
hotels, gyms
Develop efficiencies
• Organize your training
equipment
• Have extra gear / food
available so you don’t
run out
• Lay it out the night
before and clean it when
you are done
• Keep a bag in your car in
case you have time to
swim or run
Develop efficiencies
• Create a plan where
training is an
independent variable
and you arrange your
day / week / year
• Point to point rides
• Point to point runs
• T-run with the family
• Family trips around
camps or races
Lifestyle Efficiencies
• Good food at work
• Lunch at your desk
• Naps
• Television is trainer time
• iTunes Podcasts for the
latest on racing and
coaching
• Meditation tapes for
relaxation and rest
• Wireless internet access
Recovery efficiencies
• Maximize all available
techniques
• At the pointy end of the
field - everyone does
the work – it is the small
details that matter
• Better recovery means
more consistent training
& that equals results
Questions?
Shawn Burke
www.vmscoaching.com
http://vmscoaching.blogspot.com
shawn@vmscoaching.com
904-537-5294

USA Triathlon Coach Level I

USA Cycling Coach Level III