The highs and lows of training for a triathlon

We often share the great parts of training for a triathlon (or other events), but sometimes, things don’t go as we want them to.Unfortunately, this year’s preparation for my triathlons has not gone completely according to plan. I have focused on two half-distance triathlons (1.9km swim, 90km bike, and 21.1km run). The first was in June and the second is coming up soon at the beginning of September. These I call my “A” races.

Training over the second part of the winter was going pretty well. I was building up after a couple of months of not feeling 100% after catching in covid in October. Lots of long slow sessions with some faster, shorter sessions included. Generally I train 8 times a week: 2 swims, 2 bikes, 2 runs and 2 or 3 strength sessions. I take Friday off as a rest day. The training for the first race had an olympic distance triathlon (1.5km, 40km, 10km)  planned for 4 weeks before. I like to do a shorter race leading up to an A race for a bit of training and to practise racing again. This I would call a “B” race.

It might sound strange to practise for a race, however, I like to remember the feeling of being with other people in a race situation. Also, transition can be quite a challenge to do at speed, so good to practise in a race situation. For example the transition from swim to bike requires taking off goggles, cap and wetsuit and then getting shoes and helmet on before grabbing the bike. You can’t get onto your bike until you leave the transition zone. It is also hard to run at a race pace for the full distance until you are racing, so again, great training and practice.

Now for the low point. I had been aware that there was something going on with my Achilles for quite a while. It wasn’t painful, but I was beginning to think that I should do something about it. On the Wednesday leading up to this race, it started to hurt. This was frustrating for me, not just because I had an obstacle in the way, but I haven’t been injured for years. I work on helping people avoid injury, so I was a bit disappointed in myself and felt it was a bad reflection of me as a trainer. I did have to accept that I can also make mistakes and am not perfect, haha. I think the reason could have been a few things that have added up. I think one of them is that the area where we live has mostly just asphalt to run on, whereas where I was before I ran much more on paths that are much softer.

So back to the race. I took part in it anyway, as the pain I had wasn’t at a high level. It really spoiled the experience of the race though. I wanted to run and get the practice in for my other race. I also committed to it and that was important to me. But I also was nervous about whether I could finish, and if my Achilles would be worse afterwards. Giving myself permission to have my first “did not finish” for a race was hard. So my whole feeling was off. I didn’t really feel like my head was in the game, so to speak.

During the race, my swim went well, the bike was OK until the last 10km. I had dropped some of my food off the bike without realising it, and it ended up being 44km instead of 40km. I really felt like I had low energy during this stretch…..and then the run was just a bit disappointing as I was scared to push hard. But in the end, I didn’t feel any pain, and I finished. I was 3rd in my age group, but I really felt I would have preferred a race to be proud of rather than being on the podium.

Then it was off to the physiotherapist. He is a runner and triathlete himself, so he understands the goals of an endurance athlete. I hadn’t done much damage to my Achilles, so he recommended that I just do 30-minute easy runs up until the next race (in four weeks), do the run, and then take some time off running and no cycling for a week. I wouldn’t make it worse.

This race was in Germany. It was quite a damp and windy day. Again the swim went well. The bike was challenging for me as the wind was quite gusty, but I managed well. I got passed by ladies with better bikes than me, so now I want a new bike haha! But the run was just painful on the muscles as I hadn’t been able to run much. I was way slower, and it was just survival to the end. Again I made 3rd on the podium (although there were not many women in my age group).

At the time of running this I am just less than 6 weeks away from the second A race. I have decided not to do a B race. I have taken four weeks off running completely. Last weekend I did a 20-minute run/walk, which was 1 1-minute run, 1-minute walk. And since then I have done 2 20- minute easy runs. It makes me feel nervous that I have done so little running so close to a race. I’m currently doing heel raises exercises every day to strengthen the tendon. (Standing on a step on one leg with my heel off it and slowly lifting my heel up and down). I am gradually increasing the weight I hold while I do this. The physio is confident I can finish the race.

On the positive side, I have done more cycling and am getting stronger. The race I have includes a 15-kilometre climb up a hill in Austria. Cycling is my weakest part of triathlon, so doing more training is not a bad thing, especially as we don’t have access to mountains here in Amsterdam.

I have, therefore, changed my expectations of the race. I am no longer thinking about the best performance I have ever done but I want to do well given the training I have done. The race is at Zell am See so I know the bike course will be totally different from what I am used to, and the run will be slower than normal due to the training I will have done (or not done). So, I want to take in the beautiful scenery and enjoy the experience!