How it all Began: A Look at my Triathlon and Fitness Journey
- Rachel Welsford
- 4 days ago
- 3 min read
In the Beginning
Triathlon has been woven into my life for as long as I can remember. At just four years old, I was tagging along with my grandparents to watch my dad race. I can’t recall my very first triathlon, but my sisters and I did countless kids’ races through the Multisport Canada Series and Tri Kids Series in Ontario.
From a young age, my dad signed me up for swim lessons and youth soccer. Soccer was fun enough, and I played through grades 7 and 8, but triathlon was always quietly calling me. As I got older, my dad invited me to join him in training more seriously. I started in the kids’ races, then progressed through give-it-a-try, sprint, Olympic, half-iron, and finally, the full Ironman distance.
There was a time in high school when my mental health took a dip, and I lost my passion for training. But watching my dad chase his own dream—earning a legacy slot to Kona in 2019—helped me find my way back. He’s always been my greatest motivator and training partner, through long hours in the “pain cave” and outdoor rides in all weather. Those moments built the mental toughness that Ironman demands.
Triathlon has done more than challenge my body—it’s helped me grow emotionally and mentally. Long training sessions gave me time to think, to chat with my dad about everything from dinner plans to life’s big questions, and to learn resilience. In August 2022, I crossed the finish line at Ironman Tremblant, proving to myself that, as Ironman says, “Anything is Possible.”
That experience shaped my career path. I have now compled a two-year Fitness and Health Promotion program from Centennial College. Sharing my passion and guiding others toward healthier choices is incredibly rewarding.
When did it Become a Goal
Ironman wasn’t always a defined goal—it evolved over the years. I remember sitting at a Mexican restaurant on Ali’i Drive before the 2019 World Championships when my dad’s best friend joked, “Rachel, if you want to come back here, you’d better qualify while you’re young so your dad will pay, or take the long route like he did.” Maybe that planted the seed. By 2020, my dad asked if I wanted to do Ironman Tremblant in 2021. COVID canceled that race, so instead we tackled Ironman 70.3 Muskoka and even tried Spartan Obstacle Course Racing—completing the beast distance of 21.1 km. Finally, in 2022, Tremblant happened.
The Pursuit of Ironman Tremblant
Balancing training with college and my role as a McDonald’s Area Manager wasn’t easy. My dad (and coach) and I worked out a schedule around my classes and shifts. Some days meant 6–8 hours of training followed by a 4–6 hour shift—or even an overnight. Those were tough days, but they built the grit I needed.
Ironman requires time, dedication, and consistency. There were moments I wondered if it was worth it, but I knew the answer was yes. Training taught me pacing, patience, and persistence.
Our training plan spanned a year:
Monday – Long Swim
Tuesday – Easy Run + Strength
Wednesday – Structured Run (Tempo, Intervals, Hills)
Thursday – Easy Swim + Structured Bike
Friday – Easy Run + Strength
Saturday – Rest / Stretch
Sunday – Brick Day: Long Bike + Long Run
We started small, gradually increasing distance and intensity. The first six months were brutal—by week 20, I was near overtraining, so we eased off before ramping back up. The second half of the year felt more manageable; my endurance improved, and my confidence grew.
As race day approached, nerves came in waves. Taper week was a relief—less volume, more rest—but the intensity sharpened to prepare for the big day.
Ironman Tremblant 2022 wasn’t just a race for me—it was the culmination of years of family memories, hard work, mental resilience, and a deep love for the sport.
I finished that race and qualified to go on to Kona.
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