How To Get Through Mid-Season Fatigue and Building Towards Championship Season. By Tom Davies MBPC Coach

As the triathlon season progresses, as athletes, we often face mid-season fatigue. This challenge can be equally tricky if you've already achieved your early-season goals or if the first part of the season has been a struggle. Whether you're gearing up for the Ironman Kona or the 70.3 World Championships in Taupo, here's a few tips to overcoming mid-season fatigue and making the most of the next 3 months towards the business end of the season.

Understanding Mid-Season Fatigue

Mid-season fatigue is a common phenomenon among triathletes, often resulting from the physical and mental stress of triathlon training, competing, and life in general. Usually you can start to feel decreased motivation, taking longer to recover, and poor performances in sessions

Ways to Overcome Mid-Season Fatigue

1. Rest and Recovery

-Listen to Your Body: Take note of signs of fatigue and incorporate rest days into your

schedule.

- Quality Sleep Aim for good quality sleep to help with recovery and performance.

2. Nutrition and Hydration

- Hydration: Maintain adequate hydration levels, especially during long training sessions

in hot conditions especially as the weather tends to be hot this time of year

3. Set New Goals: If you've achieved your early-season goals, set new, realistic objectives to help keep motivation.

-Enjoyment: find enjoyment in training by incorporating fun activities or social workouts with friends.

Building the Next Three Months Towards the championships,

If You've Achieved Your Early-Season Goal

1. Reassess and Plan

- Evaluate Progress: Analyse your performance to identify strengths and areas for

improvement.

-Set New Targets: Set clear, specific goals for the next three months leading to your next

race

2. Plan the training

- Recovery phase (Weeks 1-4)

- reduce the volume: Slightly reduce training volume to allow for recovery.

- Technique Focus: Concentrate on refining swimming, cycling, and running techniques. - Build Phase (Weeks 5-8)

- Gradual Increase**: Gradually increase training intensity and volume and build on previous training - don't change too much. Have belief in what you've done previous

- Specific Training: Incorporate race-specific workouts to simulate championship conditions.

- Race Phase (Weeks 9-12)

- High-Intensity Workouts: Focus on high-intensity intervals and race-pace efforts.

- Tapering: Implement a tapering strategy to reduce volume while maintaining intensity, to

set you up for peak performance on race day.

Scenario 2: If the First Part of the Season Has Been a Struggle,

1. Analyse and Adjust:

- Identify Issues: Determine the factors contributing to your struggles, such as training

intensity, recovery, or nutrition.

- Adjust Plan: Modify your training plan to address these issues, ensuring a more balanced

approach.

2. Rebuild Confidence:

-Set small targets: Set achievable short-term goals to rebuild confidence and momentum. - Positive Mindset: Focus on progress rather than setbacks, celebrating improvements.

3. Training Focus:

- Building Phase (Weeks 1-4):

- Back to Basics: Emphasise base fitness with low base miles

- Consistency: Prioritise consistent training over high intensity to build a solid base. - Build Phase (Weeks 5-8*:

- Slowly increase training load to avoid overtraining and injury.

- Technique and Form: Spend time on improving form and efficiency in all three disciplines.

- Race Phase (Weeks 9-12):

- Race Simulations: Conduct race simulations to prepare mentally and physically for the

championship - make sure you practise your nutrition strategy

- Tapering: Do a tapering strategy, focusing on sharpening while ensuring adequate rest.

4. Support and Motivation:

- Coach and Community: coaches and support from fellow athletes can really help staying

motivated and finding the changes you need to make it a success.

Conclusion

Whether you've already achieved your early-season goals or faced challenges, overcoming mid-season fatigue and building towards a successful championship season requires a considered approach. Focus on rest, recovery, and balanced training, and tailor your plan to your specific needs and progress. By following these strategies, you'll be well-prepared to excel at the Ironman Kona or the 70.3 World Championships in Taupo, ensuring a strong finish to your triathlon season.

Want to get in touch for our Triathlon or Cycling coaching get in touch, www.mattbottrillperformancecoaching.com