If you’re struggling to get into your ocean swim training, stand-up paddle training or run training routine, start by looking at your week Monday – Sunday and setting up a simple table, as shown below. Then create a realistic approach of your own week by taking into consideration:

  1. Family commitments
  2. Work commitments
  3. Social activities
  4. Other club or sports activities
  5. General fatigue levels (physical and mental)

Add in commitments that can’t really be changed and how you feel at different stages throughout the week into the last column. This then gives you an understanding of what POTENTIAL time frames you have to work with..

Now put in the time slots that you could generally achieve but also provide a small challenge.

Remember if this was really really easy then more people would be active regularly, so there is a level of sacrifice and physical challenge that a training routine requires.

Example of possible training times for a person working Monday – Friday

Day 6:00am-1:00pm 1:00pm-8:00pm Other commitments/Factors
Monday 45-60min Start week ready to win…
Tuesday Harcourts Beach Series Beach Series in the early evening
Wednesday 30-45min Recovery session – Lunch Time Work late Wednesday – usually physically a bit tired from Beach Series
Thursday 45-60min OFF Energy back up again today
Friday 45-60min PM after work social – generally won’t do anything after work
Saturday 75min exercise Kids Sport could do up to 75min before or after
Sunday 90min Flexible around family commitments have up to 90min

You have now created a general indication of times that you could do some training to support your preparation before and during the season for the Beach Series. You don’t have to use all the spare time, for example if you were currently doing two or three training sessions per week, then rather than aiming for four, why don’t you aim to successfully achieve three sessions per week for 2-3 weeks then add in a BONUS session each week where you might complete it on a good week. This is much better psychologically than aiming for four sessions and only ever achieving three.

Set yourself up to win, don’t over commit, be realistic.

If you need some motivation then you’ll love this video, it will definitely make you wake up and get out of bed on Monday morning! http://youtu.be/Tzm6TEManmQ



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