ENSO Training Approach: A Friendly Guide
Building Your Training Progression
The start of any training plan should be smooth and manageable. The early weeks are designed to be light, gradually increasing in intensity as the weeks progress. The primary aim is to help you establish consistency and integrate training into your busy life. Triathlon is an aerobic sport with a focus on endurance and strength, and my training plans are structured to:
Develop consistency through repeating key workouts in a four-week cycle.
Strengthen your muscles with specific exercises in swimming, cycling, and running. This includes using paddles in the pool, big-gear work on the bike, and incorporating hills and fartlek runs.
Encourage tuning into your body so you can understand effort levels without relying too much on gadgets.
Concentrate on what truly matters in your training sessions and avoid getting distracted by unnecessary details.
Training When You’re Tired
We all have days where we feel drained and unsure if we should train. On these days, I recommend starting the warm-up of your scheduled workout before deciding. Here’s a simple guide:
Feeling better after warm-up? Go ahead and do the full workout.
Still feeling tired but not worse? Complete a gentle workout at half the planned duration.
Feeling worse? Stop and take a guilt-free rest day.
The Importance of Rest Days
I don’t set fixed rest days in my plans (e.g. every Monday), as life often throws unexpected challenges at us—whether it’s work, family, or feeling under the weather. Rest days happen naturally due to these life events. If you’re unusually tired, take a rest day without guilt. The goal is to maintain consistency while avoiding overload.
Consistency is Key
In endurance sports, consistency beats intense but sporadic efforts. Some may prefer pushing themselves hard, but this often leads to burnout or illness. It’s much better to take a “slow and steady” approach, building up gradually. If you’re feeling particularly fatigued, refer back to the guidance above and don’t be afraid to have an easier day or take a break. Remember, rest is part of the process.
What to Do if You Miss a Workout (Unplanned rest days)
If you miss a session, resist the temptation to squeeze it in later. This often leads to overloading, which can negatively impact the rest of your week. Instead, simply move on and focus on the next day’s training. Each session should leave you feeling ready to tackle the following day, not exhausted.
Adding Extra Training Hours
The weekly plan is designed to give you excellent results. Adding more hours isn’t necessary for success, as consistency and a balanced mix of workouts are more important than simply racking up hours. However, if you feel like adding some additional time, I suggest extra recovery-focused swims or bike rides.
