If you want to see what exquisite pain looks like, hang out at the Ironman finish line. All athletes who cross it wear expressions that are the same parts of total fatigue, physical and mental distress, exhilarating adrenaline fuel. The sense of accomplishment that comes with taking that final step in a multi-part race is unparalleled, whether it’s a complete Iron Man, an Iron Man 70.3, an Olympic Triathlon, or a sprint. And if you’ve ever taken it, you know how addicted it is and how difficult it can be.
So, how can you stay mentally and physically fresh in a sport where it’s all about testing your limits and challenging grit? I spent nearly a decade as a professional triathlete trying to figure it out. This is what I learned.
I’ll take a break during the season
If you feel that racing season is underway and you’re ready to compete, it can be difficult to pause. However, taking a short structured break during the season can be a game-changer. Some people (especially “Type A” athletes) can find it extremely difficult to retreat, but this is the best thing you can do for your body and mind, especially if you are planning to run deeper into the year.
I began resting season a few years ago when the race calendar began to grow from March to October or November. There are no athletes on the planet who can continue to incite the flames of training and racing for a long time without spending some kind of downtime to heal their bodies. I tried to do it in 2012 (I raced from March to December), and toasted by Christmas. Since then I insisted on taking the time to reset, restore and recharge in the second half of the season.
To be clear, I’m not suggesting you party hard on your bike, pool, roads and throw away lying on the couch (well, maybe a bit!). What I’m arguing is that you can work with your coach to map a week during the race season and fully recover from your sport’s punishment demands.
It’s the ideal time to spend time on vacation with your partner or family, catching up with friends, and indulging in the passion and entertainment that is usually pushed by your side by training. You can continue swimming, bike and running if you want, but leave it unstructured and clean up all your training gadgets (heart rate monitors, power meters, etc.). The focus should be on being enjoyable and sociable. Join your training buddies for casual spins, jogging or splashing, but keep them competitive.
Make recovery a priority
Let’s assume you take a mid-season break and feel refreshed and rejuvenated. Your goal now is to stay that way. To do that, you need to restore as much importance as you would do in training (what you should do anyway).
For example, you often schedule a lighter recovery day after 3-4 gradually difficult training days. That doesn’t mean kicking your heels 24 hours a day. “Recovery” should not be confused with “inert,” but you may take a break from cycling or running to do some light pool or gym workouts. If I run or ride a bike, I keep it easy – I talk about 9-10 minutes of miles on the run and stay under 150 watts on the ride. I’m still active – building mobility, improving strength, polishing my swimming techniques – but I don’t emphasize my muscularity, cardiovascular or energy systems. On the contrary, I work just enough to increase blood flow and promote repair and recovery.
If you think this sounds like polarized training (i.e., making it easier to work hard and make simple tasks easier), you’re right. This is the most effective way to not only optimize your adaptation to training (e.g. strength, power, endurance), but also keep you performing at that peak. When it’s time to actually hit the gas during a race or hard workout, polarization training can help you make sure you have enough VA-VA-voom in your tank.
On bright days, I try to slow down my pace outside of training. Everything is very relaxing – I take a nap, read and get a massage. My goal is to calm the nervous system and release tension from the heart. When it comes to athletic performance, the mind is just as important as the body, so don’t ignore it.
Maintain balance
There is a tendency among triathletes to adopt the “more good” training mindset. But in my experience, more is not good unless offset by something else. Take a good look at your lifestyle and make sure everything is balanced (and from a perspective). If what you do outside of work is a train for a triathlon, it is possible that life is not very equilibrium. And if you are spending all the reserve awakening moments you’re thinking and talking about triathlons, it’s probably time to balance things with other hobbies and interests.
I first acknowledge that it can be easier to keep track of your target time, but if you want to achieve that, you need to look at every aspect of life, including work, health, relationships, recreation, and more. If not, take steps to change it. Join local charities, learn new languages, read more, and make time to meet friends. I promise it will make you a happier and healthier person – and more intense, more successful triathletes.
