Triathletes thrive on two common traits – having a goal to work towards and a regular routine to help get them there. Without those two things pulling and pushing them forward, it can be difficult to stay focused and motivated to get workouts in.
With races postponed or cancelled and the upcoming season schedule left in question, many triathletes will be struggling with what to do and why. This is why a coach makes more sense than ever. A coach can help you continue your build and refocus your goals so you have a reason to keep going. Remember, we train for health and fitness in the long term (along with endurance sport performance) rather than just for one specific date on the calendar. Use this time as an opportunity to look at your strengths and weaknesses and spend some extra time on what needs work. Work with your coach to develop a longer-term plan, rather than a short-term race specific plan, to get you fast and furious for the fall and into 2021 and beyond.
Dr. Cindy Lewis-Caballero is the head coach of CL Performance Training, and the coaching sponsor for Subaru Ironman 70.3 Muskoka. As a former professional iron distance triathlete, chiropractor, personal trainer, coach and mother of two young daughters and two dogs, her experience and expertise in navigating through the real life of training during difficult times is particularly relevant.
“What is the most important thing to keep in mind right now?”
First, remember why you do this. Take some time to reconnect with the joy you feel for simply being in motion, and appreciate the mental and physical benefits you gain.
Next, realize that training for triathlon has always been a long-term prospect when it comes to building on the gains made in each season. If you stop now, you stand to lose some of what you’ve made in previous years. Instead, modify focus – for example, if you’re weak on the bike, focus your training plan on the bike ride now. If you tend to be injured frequently, dedicate extra time to work on core strength and muscle balance.
“What do you say to athletes who are unsure of whether their race will go or not?”
Again, keep training and stay positive. If you find that your “A” race is cancelled or postponed, you will have made gains in your fitness that can be leveraged forward. If your race does go ahead, you don’t want to be approaching it feeling like you are unprepared because half of your training was lost. Also, consider taking part in different types of races this year. We don’t know what the near future holds but perhaps smaller local events are something to consider. Think about entering a trail event or adventure race where there are fewer people and people are further apart. There are lots of unique endurance challenges out there once you start searching!
“What can athletes focus on to stay motivated without the pull/push of race goals to keep them going?”
Set some goals that are not purely race related. Sometimes we get so caught up in a specific race that we forget why we choose to do this sport in the first place. We love to be fit and healthy. We love the feeling of accomplishing a workout better than we ever have before whether it was faster or longer or just achieved with less effort. Work with your coach to put in short-term goals that are more personal and not only based on a race goal. Perhaps try and run your best solo 5km or achieve your best watts on a bike FTP test. Right now is not the best time focus on swimming since most pools are closed, however the open water season is just around the corner for those of us in southern Ontario. This could be the year to get more time in your wetsuit and practice doing outdoor swim workouts and getting comfortable with being uncomfortable in the open water. Also realize that you’re not the only one without a pool – everyone will be in the same situation once the season starts, and the work you do now on the bike and the run could make all the difference for your eventual race results.
“I had hoped to qualify for XX….now what?”
This actually might turn out to be a great year to do it! If races this summer go forward, there may be the possibility that they are scaled down or attendance is limited to individuals on your side of the border. Some of your competition may have taken their foot off the gas long enough to lose their edge. The competitive field may look very different than in other years – see if you can use this to your advantage.
“Why bother when I can’t compete?”
Athletes who thrive on the competitive aspect of triathlon can find other ways to validate their training and feel competitive. Identify some personal challenges like those mentioned above. There have also been a number of virtual events coming out so let’s keep eyes on that and see if anything piques your interest. It may not be what you had planned but it is something to set your sights on, work towards, and keep you focused and motivated. Go after your competitors on Strava, or look up their results from previous races and train to beat those times. Just approach these personal goals with a plan like you would approach a race – train to reach the goal, trust in and follow the process and have a plan on how to execute on the day you are going for the goal. Sticking to your plan is important so you can achieve the goal when the time comes and not blow yourself up or push yourself into a state of injury in the process.
“Now that I have all this time on my hands, I’m not getting around to doing my workouts. What’s wrong with me?”
When left to manage our own time, we quickly discover that the lack of routine works against us.
Even if your work or family day is organized differently at the present time, it can be helpful to try and maintain a workout schedule similar to what your body and mind are used to. Even if you don’t have to be at work at 9:00 a.m, consider still getting up and doing your 6:00 a.m. workout. Create a daily schedule for yourself and dedicate yourself to sticking with it. Block off certain times in your day specifically for different tasks and work hard to put on blinders to everything else while you’re working on accomplishing each thing. When you’re doing your workouts, think “focus on the task at hand” and let everything else go – it’s your time and allowing distractions into your mind will not help you. When we let them in, distractions can be everywhere we turn.
“I can’t get myself to feel interested when I’m just doing it alone.”
Triathlon is a solo sport to begin with but some athletes find that a weekly group ride or run helps them stay connected and stay motivated. Those athletes may find this time of physical distancing particularly challenging. This is when technology can step in to replace some of the loneliness. Working out together through a video conference app like Zoom can help. There are many choices for live virtual workouts to join. As the weather warms up, the opportunity to get outside and ride or run will become more tempting. However, take care in deciding where and when to do outdoor workouts, as the physical distancing is one of the most important things we can do to protect everyone and research is showing that when you’re running or going fast on a bike the distance required to social distance is much bigger than if you are standing or walking.
“No Gym. No Pool. No space. No equipment. No privacy. No time to myself. No fun!”
If you want it badly enough, you’ll find a way! Since mental strength and resilience plays such an important role in our sport, consider this another way of building those traits by reinforcing your attitude of never giving up. Think of it this way: if you HAD to find a way to get it done, what extreme measures could you take? It may mean adjusting bedtime so you can fit in a pre-dawn workout. Or running laps within a 1km or 2km radius of your house, or even in your backyard, if you live in some cities in the world. It may mean doing circuits in your house between your bike trainer, treadmill, stairs and yoga mat. Whatever it is, adjust your goals and find a way – that’s what we do, we are resilient and determined endurance athletes.
“I’ve already been so inconsistent by trying to deal with these changes the last couple of weeks, I might as well just write this season off and start again next year.”
No matter where you are at, or why you are feeling this way – it’s always worth getting back in the saddle to keep on going. Don’t let go of what you’ve already earned. You may need to adjust your expectations or hopes, or explore alternative sports for a while. But don’t walk away. Whatever you can do now, do it with the intention that it establishes some building blocks for the future.
“I don’t feel like a triathlete when I’m not doing triathlons.”
Our identity as athletes is a complex and nuanced mindset. Stay connected to your tribe through social media. Keep reading articles, posts and books about your sport. Educate yourself about nutrition or bike maintenance or research the latest in shoes or wetsuits. Stay connected to your inner athlete in spite of your isolation.
In summary, look at your long-term plan (3-5 years or more) and create short term goals to help you get there that may look different this year then they have in the past. Consider different types of events whether solo or smaller local races and stay connected to your triathlete community. We are all going through this together and in the end we are likely to be an even tighter-knit community. Stick with your training plan and work with your coach to modify goals and timelines if necessary. And work with your coach to remain accountable through this period of relative uncertainty.
Keep watch on the CLPT website, www.clperformancetraining.com, for regular information on at home workouts, staying focussed and staying motivated during this time of necessary social distancing or join our Facebook page to find out more about virtual training events.
