Expert tips on how to get over a dip in training motivation

Even seasoned triathletes are prone to suffering from mental and physical slumps from time to time. Loss in motivation is especially common during the off-season, when the weather is often pretty miserable and daylight hours are limited.

No one feels motivated 24/7, 365 days of the year. So first of all, give yourself some credit for what you have accomplished. Including the past training and races you’ve done. Now, it’s time to switch gears, or even lanes, and try a new approach to get you back on track and training towards your goals.

In this article, six-time Ironman world champ and coach Dave Scott shares a few simple tweaks you can make to your regime to minimise the impact of dips in motivation and have you fighting fit again in no time. We’ve also got the top four tips from GB’s Tom Bishop on how to cope when your training doesn’t go to plan.

Mend your mind

A mental dip makes you feel tired and heavy; sleep becomes restless, you feel anxious and overall motivation is low. To get out of that spiral, coach Dave Scott has curated a training block:

Days 1-3: Exercise for 20min per day for the first few days as you get back into things – forget your usual schedule.

Think that’s too short? Even within a 20min session, endorphins will kick in, and your breathing rate and body temperature will rise.

Plan your daily exercise times, writing them down so that you’re not tempted to miss one. Stick to one discipline, and drop the gadgets! Right now is the time to remember why you loved sport and moving your body to begin with, the rest will come.

Days 4-5: Do two disciplines, and aim for 45min to 2h per session, depending on what you’re training for and your usual load. There’s no need to go crazy, don’t start training an extreme amount suddenly.

Days 6-7: Go back to your training plan and do what’s there, but without being obsessed with times, power, speed, or heart rate. If you’ve not yet started a plan, then take a look at our huge catalogue of triathlon training plans for all abilities and distances to get you started.

Day 8: You should be mentally ready to dive back into your routine! Just remember, be kind to yourself.

Mix things up

Try different routes for your bike and run, or reverse the direction of your normal routes. Also, don’t wear earphones or have music on – wake up to your senses and be present with your surroundings. Take some risks with your training and do something different for once.

Share your fears

Look at your fears and decide what you can and can’t control. Also take the opportunity to ask other athletes how they’re doing with their training. Don’t be so myopic with your internal doldrums. You’ll be surprised – even when you just share a bit of vulnerability, you’ll feel better.

Don’t binge

Don’t overeat, drink too much alcohol, or weigh yourself in this recovery period.

Manage your goals

January is the perfect time to set goals. Don’t just set yourself lofty objectives, though. Otherwise, when things get tough, it’ll feel like you’re facing an impossible task.

You should set long-term goals (‘A’ and ‘B’ races for the year), but also some short-term ones. The latter should be set every 10-14 days, and will be key to beating your demons and maintaining focus when the big goals become a mental mountain.

Stick them somewhere you can see them, too, so that you remain focused.

Learn to laugh

Finally… don’t be so bloody serious about it all! Laugh at yourself and add some levity to your low point in training.

Top 4 motivation tips from a pro

Sometimes even elite athletes have to deviate from the plan. Here’s GB’s Tom Bishop on training motivation and how to cope when weather or morale gets in the way of your training plan…

1. If you don’t want to train, you don’t have to.

Try to be productive in another way, even if it’s cracking on with a job, like cleaning your triathlon bike or running shoes. At least once a block, I sack off a session in my plan.

There could be several reasons why: health, tiredness, niggle, or even weather and safety. That’s ok, a lot of work goes into training and we’re allowed a bit of leeway as long as most of our training is compliant!

2. Establish a weekly routine

Why not arrange one to two days a week to collaborate and get a session done together? Meeting up with even one other person can help motivation.

3. Get some fresh new kit!

This always excites me to get out the door and train. Looking good in new kit makes you feel good, especially if it’s something that you know will add the edge to your performance, like the latest release of a carbon running shoe or a new cycling jersey to get you feeling speedy and suave.

4. Adapt training

If the weather is challenging and it has made conditions treacherous then adapt your training.

For instance, instead of that interval run session on the road when it’s icy, why not head to a trail or some grass pitches and do it there. Maybe ride on the indoor turbo trainer and do a Zwift race or session instead of getting out and doing a long ride in the snow.

The same goes for hot weather – if it’s baking outside then you may be more comfortable training indoors!