Training for triathlon is a rewarding but a very demanding journey and at times can feel like it’s taking over your whole life! Between work, family, social commitments, and everyday life, finding the right balance can sometimes feel overwhelming and it can be difficult to manage that balance. But with a bit of planning and some smart strategies, it’s possible to manage all your commitments without burning out or feeling like you’re trying to spin hundreds of plates at once.
Structure ‘’For every minute spent organising, an hour is earned’’
The key to balancing triathlon training with other aspects of life is to set realistic expectations. Having a flexible training plan that accounts for your work schedule, family responsibilities, and personal needs but also allows for growth, improvement and recovery is vital to getting the most out of your training. Whether this is as simple as writing in the calendar which days you plan to train each week or having a full coached training programme set out for you.
Communication ‘’The single biggest problem in communication is the illusion that it has taken place’’
One of the most important aspects of balancing triathlon training is open communication. As a coach the most important aspect in my coach-athlete relationships is openness and having an understanding of what is going on in each of my athletes lives. By having this open line of communication means plans can be flexible, hopefully taking the pressure away from my athletes if work is crazy, they’re feeling the fatigue or just simply run out of time in the day! By having this means the plan can be updated, sessions changed so they are getting the most out of each training session. Being open with friends and family is also just as important, let them know your goals and help them to understand what you have to do in order to achieve these. Getting them onboard will make the training journey and lead up to the competition easier as you balance the lifestyle.
Tip: Set up regular “family time or a date night” that doesn’t conflict with your training schedule. By balancing your commitments and involving your loved ones, you can ensure that your triathlon training doesn’t feel like an isolated or selfish endeavour which the majority of the time it can do!
Set Priorities and Focus on Efficiency ‘’Don’t count the days, make the days count’’ (My favourite quote!)
Triathlon training can often involve long hours, but you don’t always need to dedicate huge blocks of time to see progress. Focus on quality over quantity and prioritise the most important workouts. Something I like to do with my athletes is set ‘Key Workouts’ each week – these consist of 3-5 of the most important training sessions to prioritise and get done throughout the week to ensure quality training sessions are getting completed even if others have to be moved or shortened.
Incorporate Training into Daily Activities ‘’Every workout is progress, no matter how small’’
Try to blend your triathlon training into your everyday life. Whether it’s running errands on your bike (or feet!), using your lunch break for a quick run or home strength session, integrating exercise into your daily routine can help you get your training done without affecting your personal life too much.
It does help to wake up early to get a session in before the working day starts, this allows training to finish early, freeing up the rest of the day for work and family. However it is important you manage the early mornings around training load and ensure you are getting enough sleep to allow recovery.
Use the Power of Active Rest ‘’There is virtue in work and there is virtue in rest. Use both and overlook neither’’
Sometimes, a busy schedule can leave you feeling worn out and ready to throw in the towel. But rest and recovery are just as important as your workouts. Instead of feeling guilty about needing rest, think of active recovery as an opportunity to spend time with your family or do something enjoyable to reset the body and mind.
Plan Family Friendly Events ‘’Plans are nothing; planning is everything’’
Triathlons are about more than just personal achievement. They can be an excellent opportunity to involve your family and friends. Look for events that allow family members to participate, such as fun runs, kids’ races, or volunteering at race day events. This allows you to enjoy the triathlon experience together, while also maintaining the bond with your loved ones. Parkruns on a Saturday morning are also a great opportunity for you to get in some training whilst bringing others along to participate in a 5km run or walk.
Tip: After your race make sure you take some time to celebrate with your family. Even if they didn’t participate, they’ll enjoy sharing in the excitement of your accomplishment.
Listen to Your Body and Avoid Burnout ‘’If you get tired, learn to rest, not to quit’’
The most important tip for balancing triathlon training with life commitments is to listen to your body. Overtraining or burnout can lead to injury, illness, or fatigue, which will ultimately hinder your progress. Schedule rest days, take naps when needed, and don’t push yourself too hard. Don’t be afraid to take a step back and ask for help if you feel physically or mentally exhausted. A day off or a light workout might be just what you need to come back stronger.
Balancing triathlon training with work, family, and other life commitments is certainly a challenge, but it’s not impossible. By creating a flexible plan, prioritising your time, and involving your family and friends in your journey, you can pursue your triathlon goals without sacrificing the things that matter most in life. Remember, the key is to stay organised, stay motivated, and, most importantly, enjoy the process, remember this is a hobby!
Good luck, and happy training!