For most triathletes, their journey to Ironman distance racing is an evolutionary process that begins with the sprint triathlon. There are exceptions, and most likely some who simply start their triathlon age group career with an Ironman distance race. However, these individuals are often a minority. The evolution of your typical triathlete goes something like this.

Stage 1: Sprint Triathlete:
I wanted to get in shape, so I decided to take part in a sprint triathlon to lose some weight and help motivate me to train and get healthier. These people generally need some exercise and benefit greatly from their workout, training, and time spent on the bike, in the pool, and on the trails/road running. They usually feel very vulnerable and like a fish out of water during several triathlons, but they soon become experts in transitions, pacing strategies and the whole culture of triathlon in a couple of years of racing.

Stage 2: Olympic Triathlete/70.3 or Half Ironman:
If a little is okay, then a little more is better. But so goes the belief. This may be true, especially for Olympic distance runners, depending on one’s goals. Now that is the operative word, “goals”. Triathlete goals tend to shift from wanting to be healthy and fit to wanting to see where one stands compared to their age peers. This may not always be the case as there are quite a few ultra-competitive sprint triathletes out there. However, the trend in the triathlon/endurance community is “the longer the better” when it comes to training and racing.

At this point you will start to see people spending more and more money on training, racing wheels, bikes, wetsuits, etc. Now the goal has definitely changed from just being healthy to being competitive in his age group. The initial goal of being healthy has suddenly taken a backseat to placement in one’s age group. As a result, weight training is more often neglected for more time on the bike/in the pool/on the road, etc. NSAIDs are beginning to be used more frequently to speed recovery from an overuse injury.

Training regiments become more demanding. The diet focuses more on weight loss than healthy nutrition. As a result, the triathlete begins to trade health for speed. Fitness increases in one’s specific sport, but overall health decreases due to overtraining, poor diet, loss of muscle mass, excessive fatigue, less time with family/loved ones, etc. Of course, this is a continuum and may or may not occur depending on physical attributes, age, life situation (children), etc. However, for your typical 30-40 something age group, this is often the case.

Stage 3: Ironman Triathlete:
The Ironman triathlete has completed the distance and may have done so several times. This is typically 3-5 years throughout the evolutionary process of becoming an Ironman. Once again, there are those who just go out and complete an Ironman in their first year. However, I emphasize the whole word. I doubt they are competing in the Ironman so much as trying to survive. Completing the Ironman is the optimal word here. They just want to get through it, even if it means walking most of the way. For those of you who are competitive age groups, you have now put a great deal of time and sacrifice into this event. Targeting has now shifted all the way to placement and health has clearly taken a backseat to speed.

If weight training is not scheduled regularly, osteoporosis becomes a real problem for those men and women in their 30s and 40s who are also losing a significant amount of muscle mass due to aging, but also due to weight loss. weight and lack of exercises with weights. Overuse injuries and NSAID use are commonplace along with a highly regimented and unspontaneous lifestyle as life now revolves around training rather than training around life. Exhaustion is high now. There are those who compulsively complete Ironman race after Ironman race year after year. However, I am speaking in general terms and conditions. For most, the sentiment is becoming strongly one of “I’ve been there doing that.”

This is very unfortunate, as the athlete has accomplished a great deal in terms of proving to himself and others that he can “go all the way.” However, his initial health target has been lost along the way. These athletes often find themselves dealing with chronic injuries, poor bone health, loss of muscle mass, strained relationships at home and work, and potential negative side effects from overuse of NSAIDs. Most don’t even know the condition of their body, but they do know that they feel exhausted and need a break.

Stage 4: Refugee Triathlon:
This is the point where you come to a fork in the road. There are two directions one will choose at this point and both can profoundly affect that person’s future health. One direction to travel is to take a break and get back into Ironman distance racing. Most of the time, these athletes are pure endurance machines. They are made for endurance sports and have the psychological makeup and support system that your lifestyle tolerates. Greetings to you if you are one of these individuals.

Then we have the Refugee Triathlon. This is the individual who has taken things as far as possible. They have tested their health, their personal lives, and their own abilities to the limit and have decided enough is enough and quit altogether. They disassociate themselves from the Ironman distance triathlon but also throw the baby out with the bathwater and disassociate themselves from their initial goal of being healthy. This has been lost in the process of becoming a competitive age grouper in the Ironman distance. They are a refugee so to speak. Feeling like they can’t go back to shorter sprint triathlons and no longer wanting to compete in Ironman distances.

I feel like it’s these athletes that need to be saved the most. I feel that they are at risk of being isolated and excluded from the sport in many ways and that is very unfortunate. There has to be a place they can go. There has to be a goal that is as honorable as Ironman but without the pain and sacrifice. The answer lies in those people realizing that they have lost their initial goal of what got them into triathlon in the first place. To be healthy, look good and feel good. If you can check your ego at the door, sit back and realize what motivated you to change your health in the first place, you will have taken an important step in finding that drive to stay healthy and fit once again.

It doesn’t mean you have to go back and do an Ironman distance race. You have the right to be proud of your achievement. However, you also have the right to train and be healthy without the pressures of competing. There is absolutely nothing wrong with training for a triathlon but never competing in one. Think about the distance that best suits your needs and with which you feel most comfortable in terms of training, time commitments and health. Make sure you do strength training 2-3 times a week, even if you do it slower. You will be healthier and happier in the long run for it.

If you want to take things a step further, simply choose the three sports you love the most and train in those areas. For me, that would be running 100 meters, cycling long distances and lifting weights. For others, it may mean downhill skiing, swimming, soccer, or mountain biking. Create your own set of sports that motivate you the most and train for them. Not everyone is cut out for swimming, biking, or long-distance running. However, everyone can be healthier and more motivated by challenging themselves within their own capabilities.