Sometimes we can't do the workouts as written- whether it's lack of time, access to equipment/pools, inclement weather, or physical soreness/injury- we've come up with some alternatives to keep your training on track while adapting to the curveballs life throws at us!
Swim Workouts
No lap pool available
Try a swim tether! We use these when we travel and can't find a lap pool. You can tether yourself via a bungee to the side of any small pool (like at a hotel or in someone's backyard pool) and just estimate the workout intervals in times rather than distances. We've found this works best with flotation shorts ("lava pants") to keep your back end from sinking.
Use a light resistance band on dry land to mimic the swim stroke. Again, convert the intervals to times rather than distances and build up some swim strength!
No fins/paddles/swim buoy
While some workouts call for these tools to enhance the effectiveness of the workout, they can always be done without them!
No open water swim options
While open water practice, on occasion, is ideal, any open water swim workout can be done in the pool. Do long continuous sets and practice your sighting- just like you were in open water!
Bike Workouts
Bad weather
Jump on the trainer or go to the gym and use a stationary bike! We know it's not as fun, but Zwift can help a bit in making the ride more interesting and interactive, or put on a movie and pedal away. For our long rides the most important thing is time in the saddle- so make it happen!
If it's the Saturday long ride, maybe swap with the long run. We try not to do this too often, we bike before we run for a reason (to replicate race fatigue), but on occasion if the weather isn't safe for riding but you don't mind running in the rain (or on a treadmill) - SWAPSKIES!
Mechanical bike issues
Drop the bike at the mechanic and head to the gym! Find a spin bike if you can, they have more adjustability than a stationary, try to get it as close to the way your bike feels as possible!
Run Workouts
Too tired/Sore/Injured
Walking is always an option! And not a bad one! Half the battle is just the time on your feet and weight on your joints- for these purposes walking is just as good as running.
Try an elliptical at the gym. It's a much more smooth and supported motion that's takes a lot of strain off the joints.
Water walking/running. It's not just for the ladies in the water aerobics class- it's a serious workout!
Bad weather
Head to the gym and jump on a treadmill!
Swap for a workout you can do (bike on a trainer or go swim!)
On a time crunch
If you can't go long, go hard. Add weight (in a vest, pack, or the little weights you strap on you ankles) or pull weight (sounds crazy, but pulling a sled or a tire is a fantastic way to develop running strength and it won't take long at all to get a great workout!)
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