Taking a bit long to get back into the swing of things? That break going longer than it was supposed to, with no injuries to blame? Hitting the snooze button too much or just lost your training mojo after a major achievement or bad race?
Well here are a few tips to get things going. I didn´t have a great race in Hawaii and here I am in February with a way too long extended training hiatus and overweight.
Tip #1: Sign up for a race.
Any race. Doesn´t matter if it is not the sport of choice. Running races, ocean swims, cycle road races, club triathlons. Get out and feel the burn and competitive spirit. Being out and enjoying the sport and feel of pushing oneself is a great motivator to do more. Who knows, you may surprise yourself from your layoff form. I just scored silver at the National Sprint Triathlon Champs on zippo training and a very unhealthy Xmas dinner the night before.
Tip #2: Join a local cycle club.
Being a triathlete can mean lots of training and no races or all out "flog-fests". Cycle races are every week for the majority of clubs (we have a choice of 3 each weekend where I live). They are a fantastic way to learn skills to help in triathlons plus get extra strength/time logged on the bike. You may even pick up a training partner or group to help with those long rides in your program.
Tip #3: Jump on the scales / Take a photo of yourself in shorts only.
Looking at this compared to your last race photo/race weight can be some damning evidence of too much fun. Sometimes a reality check is needed. Move that weight and get the diet/training going.
Tip #4: Buy a new kit/gear/gadget/pair of shoes.
Triathletes love gizmo´s and cool gear. New stuff makes you want to try it out. I wouldn´t mind a nice Garmin 500 to get me out on the bike more and check out instant inclines temperatures on my local rides (borrowed one in Hawaii to help race prep and loved it). Sometimes instant feedback options are great as it keeps things interesting and will push you further. Or a nice new race kit that has been personalised (thanks endurance Junkie!).
Tip #5: Remember why you do this sport.
Is it health? Fun? Social? Family orientated? Challenge orientated? Personal development? Sightseeing? Because you can? Mental break from work/stresses? Have a bucket list of triathlon objectives. Read it every day for a week. Not motivated by then? You need a new goal/dream list.
Tip #6: Got Kids?
I want to be around for them. With full time work, training, races, house duties, family-life balance and kid time to organise, I want to be healthy to get the most out of each and be there to play with the kids. I do not want to be physically unable to enjoy my children. Triathlon and its healthy lifestyle aids in my goal to provide for, enjoy time with and love my children. Involve your family in some training-races. Team shirts done with iron-on logo lettering or text are great. My 2yr old daughter cheers on every cyclist that passes us as she thinks they are racing. She tells people "daddy is running/riding" and bolts around the house copying me. Nice to know she is getting the idea of a healthy-fun lifestyle. Alternatively, organise a short race weekend away for the family where the triathlon-race is minimal and family fun is at a maximum. They´ll want you to train more to go on more trips!
Tip#7: Make a bet with family/friends.
Don´t break the bank but make it worthwhile. It could be something like vacuuming the house for the wife/partner for six months if you do not train each day (that would motivate me!). Or make it a dollar amount that goes to a charity or your/other wagers child(s) account. I lost a bet with a mate and he made me do a triathlon. Been hooked since.
Tip #8: Watch a Youtube clip.
Rick and Dick Hoyt, Hawaiian Ironman wars, Olympics, Alcatraz, Roth, ITU races, or athlete highlights. They are out there and easily accessible through the internet. Click on it and get the feel-good Goosebumps chill to get out and train.
So there are a few of the things that get me moving back into the training groove again. Not all will work for everyone but try one that sounds good to you. Have fun and get out on the road.
Train safe, play hard.
Bevan Leach
Physiotherapist/Level 1 Tri Coach/Triathlete.
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