Free Workouts

Since the majority of you who are training for triathlons are not professionals and are training and racing for the fun of it, you can appreciate a free workout, a term for gaining valuable triathlon training without dipping into your regular life schedule. It’s essentially better time management. Free workout gets you thinking about each specific workout, recognizing them, and using them to your advantage.

Questions to ask yourself when you are going somewhere are: "Can I swim there?” “Can I bike there?” or can I run there?" The rest is just how you answer those questions.

COMMUTING

1. BIKE COMMUTING

One of the best examples of a free workout is biking to work. If you live less than 10 km from work, chances are that by the time you warm up your vehicle, wrestle with traffic, find a parking spot and arrive at work, you are better off riding your bike. It takes approximately the same amount of time to hop on your bike, and in some cases; you will pass by a lot of the commuter traffic along the way. Sometimes you may find a route on pathways through parks and golf courses that will get you to work even faster.

A nice attribute of a free workout is that it’s repetitive base training. For instance, if you live 16 km from work and it takes you 30-40 minutes each way, that is a minimum of one hour per day for a minimum of 5 hours and 160 km per week. That coupled with your regular training will increase your performance.

Ideally, you’ll have a shower facility at work; or another option is to leave the clothes you work in at a gym or fitness club close to your place of employment. However, you can always ride a couple of kilometers in your work clothes if your place of employment is near by.

Bike Safety: Rule Number One--Simple Physics
At most, you and your bike weigh around 200-300 lbs. If you collide with a car and passengers at a minimum of 3000-4000 lbs., it puts you and your bike at a critical disadvantage. So remember, if there’s a collision between a bike and a car, the car always wins.

Bike Safety: Rule Number Two--You are Invisible! Not Invincible!
No matter how bright your clothing is or how many lights and reflectors you are wearing, traffic cannot and will not see you; this also includes other cyclists and pedestrians. This awareness will help keep you from getting in an accident.

Saving Money
You can keep track of how much money you’ll save when you’re not using your vehicle, by either dropping five dollars in a jar every day that you bike to and from work or just write it down. You’ll be surprised at how much it adds up. Another factor is when you bike to work frequently; you may qualify for a lower car insurance rate.

Route Familiarity
When you are planning your route to work, it’s a good idea to try it out on the weekend, as there should be less traffic. Take your time and become familiar with the local traffic patterns. Also while driving on the same route, observe how vehicles respond to bicycles on the roadway. Be conscious when you are biking.

Eye Protection
Eye protection is always recommended especially on your commuter road. Chances are, it has more rocks and debris than on your recreational bike rides.

Tire Bullets
A tire bullet is when a small rock gets pinched at a perfect angle between the road and your tire flinging it at a high speed in any direction. This is why eye protection is highly recommended. In most cases, tire bullets will hit other cyclists or passing cars, then on occasion will ricochet off a vehicle and head straight back for you.

Road Rage
(Refer to Bike Safety: Rule Number One)

Every time you bike, you are an ambassador for cycling. A majority of people who drive tend to stereotype cyclists; and if they’ve had one bad experience, they may show animosity and carelessness toward other cyclists for a long time. So remember if you’re bike commuting, you will invariably see the same drivers over and over again.

Motorists’ Unpopular View
The following example may help understand why some motorists feel that bikes should not be on the roads.

Roads were built to move vehicles from Point A to Point B in the most cost effective manner. For instance, most people don't just jump in their car and go for a 2-hour drive around the city; they are likely going somewhere specific. The very fact that they are going to Point B and not just driving for pleasure gives them an edge over a cyclist who is just out for recreation. Cyclists may argue that there's one less car, but if cyclists are out on a recreational ride they are still taking up space. Unfortunately cars do own the road. Drivers pay high road taxes through gasoline tax, insurance, and a variety of other costs associated with driving. Remember, we still need cars to help pay for the roads we bike on.

You will perceive the above example differently if you are bike commuting, but most training is done during one’s spare time.

Try and keep the above in mind the next time you are holding up traffic on a quiet roadway. And remember cars may be perceived as the enemy, but as a cyclist, understanding cars and their uses are important.

2. RUN COMMUTING

Running to and from work is undoubtedly one of the best ways to get a free workout, but at the same time you may be more prone to injury. Run commuting is much like racing in that you’re pushing yourself -- so use caution.

However, if you’re running recreationally, you generally have no time constraints; and you have the option of walking if you’re feeling tired or sore.

Quote: "How can you trust anyone that runs to work." --Anon.

3. SWIM COMMUTING

If you have the opportunity to swim to work, let us know we want your job!