Consistency in the early phase of a training program

I really think consistency is the NUMBER ONE priority in the first six weeks of a training program. Joe Friel in his "Training Bible" book talks about how the muscles and tendons have to adapt in the beginning phases, and he is absolutely right based on my recent experiences.

Here are some of my thoughts on how to maintain consistency in the first phase of a new training program:


1. Consistency trumps everything, especially intensity. It is more important to just get on the bike or run for twenty minutes then to worry or think that that 20 minutes won't do anything. It will do wonders simply because of the consistency.

2. As I increase my number of consistent workouts, I can see my capacity improve. For instance, my first workout on the bike trainer in six months, I kept a steady state of about 15mph for 20 minutes before getting tired. Two weeks later, I'm already up to 17.5 mph steady state for 20 minutes before getting tired.  The percentage of improvement is good for morale and motivation.

3. Scheduling is the most important thing. I'm in a period right now when I go for several months with minimal interruptions on a macro-scheduling level, and three weeks when I can look at every meeting and schedule around them to maintain consistency.

4. It's those pop-up events that stop a workout that kill consistency, and those are the things you have to be prepared to adapt to. Find a way!  That's when you have to say 20 minutes of anything is better than a skipped workout...this helps you find the time in your day.

5. Keep the goals very simple, with very little beyond the consistency aspect. I have very simple goals in this first six weeks phase: 1) maintain consistency. 2) get 150 "points" per week in that 100 yards swim = 1 point, 1/4 mile of running = 1 point, and 1 mile biking = 1 point. This keeps me keyed on consistency over volume or intensity (although the only metric is volume, it works that way for me personally).


When I first started triathlon training a few years ago, I noticed that there were significantly different muscles involved and paid attention to the adaption time and processes. I considered it quite normal and just something I had to deal with. Having been a runner and swimmer all my life and hiking alot in the previous ten years, I was in pretty good physical condition, but nothing compared to where I was headed for triathlon. My body needed to adapt to the bike stresses and then the overall changes in form and function of my body.

So now....after gaining 18-20 pounds and getting a bit out of shape, I'm back into the training. And I have to remember that after six months of no consistent training, my body needs to adapt again. That is difficult to deal with physically and mentally. Physically because there is some pain involved in getting back into running more and biking (consistent swimming comes in January!). Mentally, I am having trouble adapting to only being able to run four miles every day instead of six miles.

I figure after six weeks, I'll be back to my normal (new normal, anyway) self or pretty close to it, and then the physical and mental problems will go away, and I can focus on intensity and then move into race-specific workouts.