What To Do When You Miss A Workout

This is from Triathlete Training Bible.

If you anything like me, you skip workouts. Sometimes it’s because of work, sometimes your too tired, and sometimes the thought of working out makes you want to curl into a ball and cry.  Today is a day I’m skipping my 10k run.  I have no reason, although some it has to do with me needing to get my lesson plans for tomorrow complete, but I feel like I’m using that more as an excuse than an actual reason. I do have a 2 hour trainer ride that I WILL do (I hope).  So here is what Friel has to say about missing workouts:

“It happens to everyone.  Your training is going well, you’ve been consistent, and you can tell that your fitness is progressing.  Then your job throws you a curve ball and you have to miss a day or more of training.  Or you catch a winter virus and don’t train for four days while your body fights it off.” – Joe Friel

So let’s look at some solutions:

Missing three or fewer days

In this situation, just continue with no adjustments.  The worst thing you can  do is try to squeeze in the missed days.  This will only result in more fatigue and less gains from the workouts.

Missing four to seven days

At this point you need to make some adjustments.  These adjustments could last up to two weeks.  You will need to be selective in what workouts you reschedule since you can’t reschedule all of them.  It’s best to focus on the workouts that deal with your limiters.  Make sure to honor your recovery days, thus don’t try to cram all the workouts in one week.

Missing one to two weeks

Step back one mesocycle and omit the entire training you had planned in the future.  Adjust training in the future by shortening the periods.  Example is making Build 2 last three weeks instead of four.

Missing more than two weeks

Your screwed.  Okay, Joe doesn’t say that, but missing this much does mean you have to return to your base period.  If you’re already in base, then you need to step back one mesocycle. Example would be if you’re in Base 3.  You would need to step back to Base 1.  You will also need to make major adjustments to your annual training plan.