The pictures above represent my 19-year evolution in the sport of triathlon.
On the left, I am doing something that I've never done before. My first Ironman in Panama City Beach, Florida at the age of 23. On the right, I am preparing to race my 24th full-distance triathlon on one of the most challenging Ironman courses in the world - Ironman Lanzarote (a Canary Island located off the coast of Northwest Africa).
At the age of 43, it's wild to think that on Sunday, I will be participating in my 25th full distance triathlon. I will be racing Ironman Chattanooga - which is one of my favorite race venues in the US.
Next year will mark 20-years since my first Ironman.
Every year, for the last 19 years, I have participated in some type of triathlon event. Whereas there was once a time where my self-identity was triathlon, I can say that for the past ten years, triathlon is simply part of my lifestyle.
To keep my fire alive and to prevent burnout, here are a few tips on how I've been able to enjoy the sport of triathlon for almost two decades, while also experiencing continued success as I continue to age. 1. Training Balance I write my own training but follow a periodized approach to training (cycles of high, moderate, and low intensity) to prevent overtraining. I change up my workouts to avoid monotony and boredom. - I do several workouts on my own but I also love training with other people. I have a great group of cycling friends which means I rarely have to bike outside by myself.
- I don't chase miles or hours each week. Every workout has a purpose.
- I incorporate "fun" workouts into my training to change up the normal routine.
2. Prioritize Recovery I love to sleep and I try to get as much as I can (often 9 hours). I prioritize active recovery days (ex. Monday), mobility work and occasional body work (ex. dry needling, massage). I focus (but don't obsess) on my daily nutrition to support my training, especially during higher volume training cycles.
3. Mental Well-being I don't chase metrics or view workouts as good or bad. I enjoy where I get to train. I do most of my training (bike/run) outside. I don't associate my self-worth with my workouts.
4. Support System 5. Life Balance 6. Listen to Warning Signs I always listen to my body. I prioritize health over performance. I don't mind scaling back intensity/volume, taking rest, or adjusting my training if I am feeling off.
Burnout doesn’t just happen in sports—it can happen in work, school, relationships or daily life. Here are some strategies to minimize the risk of burnout in your daily life: Manage Your Energy (Not Just Time)- Focus on what truly matters, let go of non-critical tasks.
- Take micro-breaks. Get outside, stand up or stretch for 5–10 minutes every 90 minutes to 2 hours to give your mind and body a reset.
Protect Your Mental Health- Surround yourself with people who give you energy, not take it away from you.
- Limit constant stimulation and information overload (emails, news, social media).
- Set realistic expectations for yourself—avoid perfectionism.
Recovery & Physical Care- Prioritize restful sleep (at least 7–9 hours).
- Move your body every day. Exercising is not selfish.
- Eat well-balanced meals and stay hydrated.
- Avoid using alcohol and caffeine as a coping mechanism.
Connection & Support- Share feelings with trusted friends and family. Don’t bottle up your emotions.
- Ask for help from others.
- Get involved in your community.
Joy & Balance- Take part in weekly activities that are fun, creative, energizing or restorative (reading, art, nature, exercise, dancing, music).
- Protect your personal boundaries. Learn to say “no” without any guilt.
- Take breaks, go on vacations and give yourself mini “resets” throughout the month.
Watch for Warning SignsBurnout often shows up as: - Constant fatigue
- Lack of motivation
- Loss of enthusiasm from activities that once brought your joy
- Feeling overwhelmed
- Increased irritability and frustration
- Detachment
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