Training for a triathlon while working a full time job

Training for any race is a challenging and time consuming process within itself. Now, mix in work and other life responsibilities as well, and the whole process becomes more complicated.

My name is Kaitlin and I work full time as a physical therapist, while training to compete in full distance triathlons. My goal is to qualify for Ironman Age Group World Championships in Kona in 2025.

Chasing my goals while working full time is challenging but a rewarding process. There are some days that I have found the perfect balance, but other days, not so much.

Training for a triathlon while working has taught me a lot about myself.

I'm sharing the top tips I have learned that have helped my sanity, improve work/life balance, and excel as an triathlete.

1. One day at a time.
   
   At the beginning of training, I used to look ahead to the next week. I attempted to plan every day for the full week.
   
   I felt overwhelmed and the urge to complete everything as soon as possible. I felt stressed at social gatherings, other appointments, and even work. I wasn't enjoying training.
   
   Everything felt like a chore. One night when I was feeling overwhelmed and my husband said “slow down, take it one day at a time.” I decided to try it and this tactic seemed to work. I felt less overwhelmed and anxious. I began to enjoy training more, even to the point that I looked forwards to my workouts.
   
   
2. Focus on the goal ahead.
   
   There are many early mornings that I would much rather stay be in bed. It’s easy to snooze the alarm and say “”I’ll do it later”, but when later comes I’m never motivated to do it then.
   
   Along with early mornings, there are plenty of days that I’m busy at work and I would rather sit on the couch after. What motivates me to get out of bed are my goals. I remember why I am training, my desire to achieve is greater than the voice in my head telling me not to.
   
   
3. Discipline, discipline, discipline.
   
   Motivation gets you started but discipline carries you throughout the training cycle. 
   
   Training for an Ironman and working requires a significant amount of internal motivation and self-discipline. There will be plenty of lonely, and long, training sessions as well as many exhausting days. Having the discipline to continue training when fatigued or unmotivated contributes to a successful training cycle and race.
   
   
4. Set boundaries.
   
   If working with a coach, be steadfast on the amount of time you can allot in the day for training and stick to that. I learned being strict about my training time when working leads me to being successful in training without burning myself out.
   
   You know your limits and what works best, trust that. Limiting time on the days I am working leaves me more time for recovery and relaxation which is just as important.
   
   
5. Something has to give. There are only 24 hours in a day, sometimes I wish there were more.
   
   Some days, I would try to cram training, work, and a social outing in. These days I was exhausted and felt I never had enough time to recover.
   
   It is hard to turn down time with others but I have learned to keep my sanity, it’s necessary. I have learned it’s okay to say no and prioritize my recovery or training.
   
   This doesn’t mean you won't be able to attend anything but it might be less than normal.
   
   
6. Support is key.
   
   Without my family, friends or husbands support I wouldn’t be able to do this. Whether I need more water during a long ride or encouragement to do a workout, they have my back. Their endless support helps carry me throughout the training cycle and on race day!
   
   

   My tip is to surround yourself with people who want you to achieve your dreams. Joining a triathlon club or team can provide the support you need, and the majority of other people will also feel the same about balancing work and training.
   
   
   

7. It’s easy to let negative talk take over.
   
   We all have draining days at work that attempt to convince you to take a workout easy or not to do it at all.
   
   As soon as I notice negative thoughts, I attempt to refocus my thoughts and energy. I found if I can get out the door, everything becomes easier.
   
   
   

8. Take the time for self care.
   
   Not only is training physically demanding, so work.
   
   I personally spend a lot of time on my feet and moving throughout the day. My legs are tired at the end of the it. When I don’t allow time for myself, I feel burnt out quickly. Prioritizing recovery and relaxation is important for me. I feel better prepared for the next day of training. Not only is it important on busy days but it’s important on my days off.
   
   Before you feel burnt out, it's important take a little time away from both triathlon and work. Not only does this provide physical recovery but mental recovery as well!
   
   
   

9. Give yourself grace.
   
   This one can’t be said enough. Not every day will be perfect, there will be days where your body, or you, need a break.
   
   There will be days where you run out of time. It’s okay! What matters is you show up everyday and put your best foot forward.
   
   
   

10. Enjoy the ride.
    
    Training for an Ironman takes a lot of time, dedication, and perseverance.
    
    Working full time on top of training adds an extra challenge and tests, but I wouldn’t have it any other way.
    
    This journey has been chaotic and tested my limits but has been beautiful all at the same time. I can’t wait to tow the line to see what I am capable of!