Before we get started on how to train with a menstrual cycle, watch the video below: https://youtu.be/h36poEtEbi4?si=h2vHPXup8-4gKpd3 Menstrual Cycle Walkthrough Video How does the menstrual cycle affect training? To make it easier we will just focus on using the two phases of the ovarian phase. Starting off with the follicular phase, this is where your hormones are at their lowest. As the hormones are low, your body has a better ability to access carbohydrate and hydration is easier. Since carbohydrates are one of your biggest stores of energy, you can out put maximal training efforts, building and maintaining muscles. However, since there was blood lose, the body will need more iron (Tria, 2025). However, in the luteal phase, hormones are higher which will decrease anabolic and muscle building capacity. With the increase of hormones, you will need more carbohydrates, calories, and hydration (Tria, 2025). How do I combat my menstrual cycle? When my period starts, I typically have cramps. Depending if I have a training day or not will change how I proceed with my pain management. On a training day, I avoid using any pain medication before the workout. This is because I would like to be aware of any pain I feel. This will assist in managing my injury prevention. If I'm experiencing severe discomfort, the workout will change to an easy ride or run. I also feel a little more demotivated and tired. To aid this, I will try to eat a bit more food and will have a bit of extra coffee. Once my period ends, I feel my strongest. This is where I will see my best performances so I will put my fitness tests after my period. During this time, I feel motivated and well rested. My focus on nutrition will be more vegetables and less caffeine. The energy will slowly fall after ovulation passes. During my luteal phase, things get a little tricky. I start to feel my energy deplete. My performances are slowly falling as well. Near the end and right before the period starts, I'm usually pretty irritated. Training sessions are a little more tiring and the soreness increases. Usually, I push through by doing some other forms of recovery. Warms baths are my favorite. Although I do make slight changes, I try not to change the training plan too much. Training for an Ironman is usually 6-8 months. Most period tracking apps don't go that far ahead and it's only a prediction. I try my best to aid the symptoms I feel so I know how to adjust for race day depending on where I am on my cycle. References Amoeba Sisters. (2025, February 27). Menstrual Cycle Walkthrough: Phases & Hormonal Regulation. https://www.youtube.com/watch?v=h36poEtEbi4 Tria. (2025, June 18). Menstrual cycle and exercise: Tria blog . HealthPartners Blog. https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/

Triathlons are exciting, challenging, and rewarding. If you are new to the sport, you might feel overwhelmed. The combination of swimming, cycling, and running can seem daunting. However, with the right coaching tips, you can navigate your way to success. This post will provide you with essential coaching tips to help you get started on your triathlon journey. Understand the Basics of Triathlon Before diving into training, it is crucial to understand what a triathlon entails. A triathlon consists of three segments: swimming, cycling, and running. Each segment has its own challenges and requires specific training. Swimming : This is often the most intimidating part for beginners. It requires technique and endurance. Cycling : This segment tests your stamina and strength. You need to be comfortable on your bike. Running : After completing the first two segments, running can feel tough. It is essential to build your running endurance. Understanding these basics will help you focus your training efforts effectively. Set Realistic Goals Setting goals is vital for any athlete. As a beginner, your goals should be realistic and achievable. Start with small milestones. For example, aim to swim a certain distance without stopping or complete a bike ride at a specific pace. Short-term goals : These can include completing a certain distance or improving your technique. Long-term goals : These might involve finishing your first triathlon or achieving a specific time. Having clear goals will keep you motivated and focused throughout your training. Create a Training Plan A well-structured training plan is essential for success. Your plan should include workouts for swimming, cycling, and running. It should also incorporate rest days to allow your body to recover. Weekly schedule : Aim for at least three workouts for each discipline each week. Cross-training : Include strength training and flexibility exercises to enhance your overall performance. Rest days : Do not underestimate the importance of rest. Your body needs time to recover and adapt. Creating a balanced training plan will help you build endurance and strength over time. Focus on Technique Technique is crucial in all three disciplines. Poor technique can lead to injuries and hinder your performance. Here are some tips to improve your technique: Swimming : Work on your stroke efficiency. Consider taking lessons or watching instructional videos. Cycling : Ensure your bike is properly fitted to your body. This will help you maintain a comfortable position and prevent injuries. Running : Focus on your form. Keep your posture upright and your strides short and quick. Improving your technique will make your training more effective and enjoyable. Nutrition Matters Nutrition plays a significant role in your performance. As a triathlete, you need to fuel your body properly. Here are some basic nutrition tips: Hydration : Drink plenty of water before, during, and after workouts. Staying hydrated is crucial for performance. Balanced diet : Include a mix of carbohydrates, proteins, and healthy fats in your meals. This will provide you with the energy you need. Pre-race nutrition : Experiment with what you eat before training sessions. Find out what works best for you. Good nutrition will help you recover faster and perform better. Join a Community Training for a triathlon can be lonely, but it doesn't have to be. Joining a community can provide support and motivation. Look for local triathlon clubs or online forums where you can connect with other athletes. Group workouts : Training with others can make workouts more enjoyable and push you to improve. Shared experiences : Learning from others can help you avoid common mistakes. Accountability : Being part of a community can keep you accountable to your training plan. Surrounding yourself with like-minded individuals can enhance your triathlon experience. Practice Transitions Transitions are often overlooked but are crucial in a triathlon. The time spent switching from swimming to cycling and from cycling to running can make a significant difference in your overall time. Practice : Set up a mock transition area during your training. Practice moving quickly from one discipline to another. Gear : Organize your gear for easy access. This will help you save time during the race. Mental preparation : Visualize your transitions during training. This will help you feel more comfortable on race day. Mastering transitions can give you a competitive edge. Listen to Your Body As you train, it is essential to listen to your body. Pushing through pain can lead to injuries. Here are some signs to watch for: Fatigue : If you feel excessively tired, it may be time to take a break. Pain : Sharp or persistent pain is a signal to stop and assess the situation. Mood changes : If you feel unusually irritable or unmotivated, it may be a sign of overtraining. Paying attention to your body will help you stay healthy and avoid burnout. Stay Positive Triathlon training can be challenging, and there will be ups and downs. Maintaining a positive mindset is crucial. Here are some tips to stay motivated: Celebrate small victories : Acknowledge your progress, no matter how small. Visualize success : Picture yourself crossing the finish line. This can boost your confidence. Surround yourself with positivity : Spend time with supportive friends and family who encourage you. A positive attitude can make a significant difference in your training experience. Prepare for Race Day As race day approaches, it is essential to prepare both mentally and physically. Here are some tips to help you get ready: Plan your logistics : Know the race course, parking, and check-in times. Pack your gear : Make a checklist of everything you need for race day. This will help you avoid forgetting anything important. Stay calm : Practice relaxation techniques to manage pre-race nerves. Deep breathing or visualization can help. Being well-prepared will help you feel more confident on race day. Enjoy the Journey Finally, remember that triathlon training is a journey. Enjoy the process and embrace the challenges. Celebrate your progress and learn from your experiences. Find joy in training : Explore new routes, try different workouts, and enjoy the outdoors. Connect with others : Share your journey with friends and family. Their support can enhance your experience. Reflect on your growth : Take time to appreciate how far you have come since you started. Embracing the journey will make your triathlon experience more fulfilling. Your Triathlon Adventure Awaits Starting your triathlon journey can be both exciting and intimidating. With the right coaching tips, you can navigate the challenges ahead. Remember to set realistic goals, create a training plan, and focus on technique. Nutrition, community support, and mental preparation are also key components of your success. As you embark on this adventure, keep a positive mindset and enjoy every moment. Your hard work will pay off, and you will be ready to cross that finish line. Happy training! Cyclist perseveres through the golden hours, embodying the motto: the hard miles are earned, not given. Ready to take the next step in your endurance journey? Whether you’re chasing your first triathlon finish line, preparing for a Spartan race, or building toward a new personal best, our coaches at Rapid Snail Racing  are here to guide you. Reach out today at coaches@rapidsnailracing.com  to learn more about our personalized training services , our race-ready plans  or our Beginner's Guide to Your First Triathlon . Let’s turn your goals into results - speed optional, fitness mandatory.

Preparing for a triathlon is like gearing up for a grand adventure. It’s thrilling, challenging, and sometimes downright intimidating. But here’s the secret I’ve learned over the years: mastering triathlon race preparations isn’t just about physical training. It’s about mindset, strategy, and those little details that can make or break your race day. Ready to dive in? Let’s break it down together. The Art and Science of Triathlon Race Preparations When I first started triathlons, I thought training hard was enough. Spoiler alert: it’s not. Sure, swimming, biking, and running are the core, but how you prepare before the race can be the difference between a personal best and a frustrating finish. Preparation starts weeks before race day. Here’s what I focus on: Nutrition : I dial in my diet to fuel my body without feeling heavy. Think balanced carbs, lean proteins, and plenty of hydration. Gear check : Nothing ruins a race faster than forgotten equipment. I make a checklist and pack my transition bag days in advance. Mental rehearsal : Visualizing the course, transitions, and even potential hiccups helps me stay calm and confident. And yes, I’ve learned to embrace rest days. They’re not lazy days; they’re recovery gold. Organizing triathlon gear ready for race day Fine-Tuning Your Triathlon Race Preparations Let’s get into the nitty-gritty of race day prep. The morning of the race, I follow a routine that keeps me grounded and ready to perform: Wake up early but not too early - I give myself enough time to eat, hydrate, and get to the venue without rushing. Eat a familiar breakfast - No experiments here. I stick to what my stomach knows and loves. Warm-up smartly - A light jog, some dynamic stretches, and a few swim strokes if possible. Set up transition area methodically - I arrange my gear in the order I’ll use it, making transitions smoother and faster. These steps might sound simple, but they’re the backbone of a successful race. I’ve seen athletes skip these and pay the price with stress and lost time. If you want to explore more detailed race preparation techniques , this resource is a treasure trove of tips and tricks. Off to the race venue. What to do 30 minutes before a race? Ah, the final countdown. That half-hour window before the starting gun is pure adrenaline and nerves. Here’s my go-to checklist to keep calm and focused: Hydrate carefully - Sip water or an electrolyte drink, but don’t overdo it. Final gear check - Helmet on, goggles ready, race number pinned. Mental reset - I take deep breaths, remind myself of my training, and visualize a smooth race. Stay loose - Light jogging or jumping jacks to keep muscles warm without tiring out. This is not the time to panic or overthink. Trust your preparation and enjoy the moment. After all, you’ve earned this. Nutrition and Hydration Strategies That Work Fueling your body is like tuning a high-performance engine. I’ve learned that what you eat and drink before and during the race can make a huge difference. Before the race : I eat a breakfast rich in complex carbs and moderate protein about 2-3 hours before start time. Think oatmeal with banana and a spoonful of peanut butter. During the race : Hydration is key. I use sports drinks and gels to keep energy levels steady. Practice this during training to avoid surprises. Post-race : Recovery starts immediately. Protein shakes, balanced meals, and rehydration help muscles repair and prepare for the next challenge. Remember, every body is different. Experiment during training to find what fuels you best. Volunteer Checking in Athletes Building a Supportive Race Day Mindset Race day isn’t just physical; it’s a mental marathon. I’ve found that cultivating a positive, flexible mindset is as important as any workout. Embrace imperfection : Things might not go exactly as planned. That’s okay. Focus on your own race : Comparing yourself to others only adds pressure. Celebrate small wins : Every transition, every kilometer completed is a victory. Connect with fellow athletes : Sharing the experience builds camaraderie and eases nerves. I like to think of race day as a story I’m telling myself. Make it one of courage, resilience, and joy. Your Next Steps Toward Triathlon Success Mastering triathlon race preparations is a journey, not a sprint. It takes practice, patience, and a willingness to learn from every race. Whether you’re aiming to shave minutes off your time or simply finish strong, these strategies will set you up for success. If you want to dive deeper into expert advice and personalized coaching, check out Rapid Snail Racing’s blog . They’re all about helping triathletes unlock their potential and build a supportive community. So, lace up those shoes, tighten that helmet strap, and get ready to own your next triathlon. You’ve got this!

I still remember the first time I dipped my toes into triathlon training. It felt like juggling flaming torches while riding a unicycle - exhilarating but utterly overwhelming. Swimming, biking, running - each demanding its own set of skills, endurance, and strategy. I was eager but clueless. I wish I had know about online coach back then but the internet and online coach was still young. If you’ve ever wondered how to break through your training plateaus or simply want a smarter, more personalized approach, this post is for you. Let’s dive into how online triathlon coaching can transform your training, lifestyle, and mindset. Why Online Triathlon Coaching is a Game-Changer Imagine having a coach who knows your strengths, weaknesses, and goals but doesn’t live in your town. Sounds odd? Not really. Online triathlon coaching brings expert guidance right to your fingertips, no matter where you are. Here’s why it’s a game-changer: Personalized Training Plans : Forget cookie-cutter workouts. Your coach crafts a plan tailored to your fitness level, schedule, and race goals. Flexible Scheduling : Life happens. Online coaching lets you train when it suits you, with adjustments made on the fly. Data-Driven Feedback : Using apps and wearables, your coach analyzes your performance and tweaks your plan for maximum gains. Community and Support : Many online coaching platforms foster a supportive community, so you’re never training alone. Cyclist training indoors with online coaching guidance How Online Triathlon Coaching Fits Into Your Busy Life Let’s be honest - training for a triathlon is time-consuming. Balancing work, family, and social life can feel like a high-wire act. Online coaching respects that reality. When you start working with an online coach, you will be amazed at how your coach will adapt your training schedule to your life, not the other way around. Here’s how it works: Initial Assessment : Your coach evaluates your current fitness, experience, and goals. Custom Plan Creation : Based on your input, a detailed plan is created with swim, bike, and run workouts. Regular Check-Ins : Weekly or bi-weekly reviews help adjust the plan based on your progress and feedback. Communication : Email, video calls, or messaging apps keep you connected with your coach anytime. This flexibility means you can train smarter, not harder. No more missed workouts because of scheduling conflicts or guesswork about what to do next. What is the app that helps you train for a triathlon? Technology is the secret sauce behind effective online triathlon coaching. There are several apps designed to streamline your training, track your progress, and connect you with your coach. One standout app I’ve used is TrainingPeaks and continue to use as a coach. It’s like having a digital coach in your pocket. Here’s what makes it great: Workout Scheduling : Your coach uploads workouts directly to the app. Performance Tracking : Syncs with GPS watches, heart rate monitors, and power meters. Detailed Analytics : Provides insights on pace, power, heart rate zones, and recovery. Communication Hub : You can message your coach and share feedback easily. Other popular apps include Strava, Zwift (for indoor cycling), and MySwimPro. The key is finding one that integrates well with your coach’s system and your devices. Smartphone showing triathlon training app interface The Power of Having a Triathlon Coach Online You might be thinking, “Why not just follow free plans online or join a local club?” That’s a fair question. But here’s the thing - a triathlon coach online offers something those options can’t match: personalized expertise combined with convenience . When you sign up for a triathlon coach online , you get more than just workouts. You gain a mentor who unbderstands your unique challenges and will push you to new limits. Here’s what you can expect: Injury Prevention : Coaches spot potential issues before they become setbacks. Mental Coaching : Triathlon is as much mental as physical. Coaches help build resilience and race-day confidence. Nutrition Guidance : Fueling your body right is crucial, and coaches tailor nutrition plans to your needs. Race Strategy : From pacing to transitions, your coach helps you optimize every second. This holistic approach transforms training from a chore into a journey of self-discovery and growth. Virtual triathlon coaching group meeting on laptop Taking the Leap: How to Get Started with Online Triathlon Coaching Ready to transform your training? Here’s a simple roadmap to get started: Research Coaches : Look for credentials, reviews, and coaching philosophy. Schedule a Consultation : Many coaches offer free initial calls to discuss your goals. Prepare Your Gear : Make sure you have the basics - GPS watch, heart rate monitor, and a reliable bike. Commit to Communication : Be honest and proactive with your coach. Embrace the Process : Trust the plan, stay consistent, and celebrate small wins. Remember, the goal isn’t just faster race times. It’s about discovering your potential, enjoying the journey, and building a lifestyle that supports your passion. Online triathlon coaching isn’t just a trend - it’s a revolution in how we train, connect, and grow as athletes. Whether you’re a newbie or a seasoned racer, the right coach can unlock new levels of performance and joy. So why wait? Dive in, embrace the support, and watch your triathlon dreams take flight. 👉 Contact Us Today

Saying Yes Where do I start? My journey to the Ironman World Championships in Kailua-Kona, Hawai‘i, was nothing short of extraordinary. It was a full-circle moment, returning to the place where I had once watched my dad complete his lifelong goal. This was where the Ironman flame was first lit in me. It began when I came in 3rd place in my age group (18–24) at Ironman Tremblant 2022. My dad and I both knew that my chances of saying “yes” when Mike Reilly called my name for Kona were slim to none. There was only one slot for my age group. But halfway through the rolldown ceremony, Mike announced that there were “Women for Tri” slots to encourage more women in the sport. We waited, from the oldest age group down, to see if I might have a chance. Mike called the 2nd place girl, not once, but twice. My support crew and I knew in that moment there was a real shot. Mike didn’t even finish saying my name before we were already yelling “YES!” to claim the spot. Signing the papers Getting There We quickly learned that saying yes to Kona was going to be the easiest part. We had less than a month and a half to prepare. As soon as we got back to the hotel, my dad started looking for accommodations, flights, and a rental car. Being 19 at the time, the costs were far beyond my budget. A part-time area manager at McDonald’s doesn’t exactly have a “Kona fund” set aside. My stepsister Rebecca came up with a great idea to set up a GoFundMe. Thanks to the incredible triathlon community in the Durham region, plus family and friends, I was able to go to Kona without financial stress. Since we booked the flights so close to the race, we ended up with two layovers and three separate planes, making travel 24 hours straight. Once we landed in Hawai‘i, we still had a two-hour drive to Hilo for our accommodations. It was a long, exhausting day, and everyone went straight to bed. The next morning, we were up at 4 a.m. to drive back to the Kona Pier for a 6 a.m. swim with Lisa Bentley. That first swim in the salt water was exactly what I needed. If you ever qualify for Kona, do a training swim before race day; it makes a huge difference. After the training swim The days in Hawai‘i flew by. My family and I packed in plenty of tourist activities and drove around the island. We loved immersing ourselves in Hawaiian culture and exploring the landscapes. We also spent a lot of time at the Kona Pier, soaking in the atmosphere. A picture along Ali'i drive Race Day Race day started at 2:30 a.m. I ate my oatmeal and banana, put on my number tattoos, and got into the car for the two-hour drive to Kona. The nerves were definitely there, but I managed a short nap before my dad woke me up by blasting our “get pumped” playlist. It started with Firework by Katy Perry and ended with Tootsie Roll by the 69 Boyz. That definitely lifted my confidence and helped me control my nerves. While race day in Kona is often a somber, reflective moment for many athletes, for my family, it was a celebration. Since my dad wasn’t racing, I had to go through transition alone. After a few hugs and some tears, I made my way to my bike for a final check. Now, I’m no bike mechanic, but I was confident I could pump my own tires until I remembered I had one ZIPP 808 on my back wheel. That tire was a challenge to get to the right pressure. I asked the girls around me, and they all laughed, saying, “I’m not sure; my dad is my bike mechanic too.” We all laughed together and hoped our tires would hold. The Swim The swim start is organized by pros first, then age groups from youngest to oldest. I spotted the 18–24 sign and realized I’d be going right behind the pros, with the rest of the age groupers behind me. No pressure! My nerves built, but so did my happiness. I had made it here. When the cannon went off for the pros, my nerves melted away. I waved goodbye to my family one last time before stepping into the water. Game face on. I was ready. My dad had given me all the tips to survive Kona’s “washing machine” start. Starting in an age-group wave instead of a rolling start meant everyone had a different pace, so my goal was simple: don’t panic. I stayed to the outside, found my space, and held it. The Kona swim is a straight out-and-back. On the way out, faster athletes from later age groups started passing me. I took two kicks to the stomach along the way. Once I reached the turn-around boat, I headed back. This was my first Ironman swim without a wetsuit, and I could feel it. But I was happy to make it back to shore and onto my bike. Swim cap was a little salty LOL The Bike Getting into transition for the bike, I knew I wouldn’t make the same mistake of skipping sunscreen. Tremblant had already taught me the consequences of that. So, after slathering myself in sunscreen and getting my gear on, I was ready for the ride. The Kona bike course starts with a 5K out-and-back to showcase the athletes to the spectators, then heads onto the Queen Ka‘ahumanu Highway toward Hawi. On the way out to Hawi, you get a tailwind before the climb. I felt like I was flying, but I knew not to push too hard, as a tailwind can give you very false confidence. It felt like no time at all before I reached Hawi. After the turnaround, everything changed. I quickly realized I wasn’t going to enjoy the descent thanks to the headwind. Around the 100K mark, I began to feel fatigued and started blocking out the world around me to get into my mental headspace. Between 110–120K, my front wheel was clipped by another athlete passing me, and I went down in the middle of the road. Luckily, I only had to deal with a slightly torn kit and a derailed chain. After picking myself up, the adrenaline rush gave me the push I needed to get back to transition and start the run. Before my crash, pushing hard. The Run Finally, I made it to transition. A volunteer commented that it was awesome I was wearing makeup; little did she know, I was just sunburnt from the ride. As I racked my bike, I saw my dad at the end of my row. I immediately told him that I had crashed and felt gutted. But there was no time to dwell; I got my run gear on and headed out. The run felt like a blur, but also like moving in slow motion. Just like the bike, it began with a 5K out-and-back to showcase the athletes one more time. I was fatigued but still able to run. At every aid station, I grabbed ice and stuffed it into my kit to keep from overheating. On the way back, my dad walked alongside me for a bit to check in. He told me to keep going and reminded me, “All you have to do is run another 35 kilometers.” No biggie, right? LOL. Before I knew it, I was at the Energy Lab. My energy lifted, and I was ready to tackle the rest of the marathon. I missed my family and desperately wanted to get back to them. One step at a time—every step bringing me closer to the finish line. Tired but ready The Finish Getting close to Palani, I started to hear the finish line. The roar of the spectators grew louder, and my excitement built. I was ready for the day to be done. I was exhausted, but I knew I only needed one final push. All I could think was, “One more push, and I will be an Ironman.” As I came down Palani, I heard the announcer say that I was motivated by my father and that I was the youngest athlete that year. That moment fueled me even more. The next thing I knew, I was running down Ali‘i Drive. Just before the red carpet, I spotted my boyfriend. He handed me the Canadian flag. For a split second, I thought I saw my Nana standing with him, but later I found out she hadn’t been there. Finish Line Finally, I saw the arch. My eyes immediately searched for my dad; he had a VIP spot so he could be the one to place the lei around my neck. I spotted him, and as soon as I crossed the line, we embraced in an instant hug. It was the perfect full-circle moment. After the race Reflection on My Day My race day in Kona was an extraordinary experience. My only goal was to finish, and I did. Looking back with more experience now, I know I gave it everything I had. The day was hot, windy, humid, and long, but I was simply grateful to be there. I was incredibly lucky to have the support of the triathlon community, my friends, and my family throughout this journey. That support carried me to the finish line and fueled my passion for this sport even more. Embracing the Journey Every triathlete knows that the journey is just as important as the destination. The training, the setbacks, and the victories all shape who we are. I learned that embracing every moment, whether good or bad, is essential. It’s about pushing through the tough days and celebrating the small wins along the way. Building a Supportive Community One of the most beautiful aspects of triathlon is the community. We cheer for each other, share tips, and lift each other up. I felt that support in every step of my journey to Kona. It reminded me that we are all in this together, striving for our goals, and cheering each other on. Finding Your True Potential Triathlon is not just a sport; it’s a way to discover your true potential. It challenges you physically and mentally. Each race teaches you something new about yourself. In Kona, I found not just my limits but also the strength to push beyond them. Conclusion So, if you ever find yourself at a crossroads, remember to say yes. You never know where that decision might lead you. For me, it led to the Ironman World Championships and a deeper understanding of who I am as an athlete and a person. Embrace the journey, build your community, and discover your true potential.

In the Beginning Triathlon has been woven into my life for as long as I can remember. At just four years old, I tagged along with my grandparents to watch my dad race. I can’t recall my very first triathlon, but my sisters and I participated in 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 with 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 completed 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. Training Plan Breakdown 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. Race Day Nerves 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. The Transformation Beyond the Race Completing Ironman Tremblant was not just about crossing the finish line. It was a transformative experience that reshaped my entire outlook on life. I learned that the journey is just as important as the destination. Each training session, each early morning wake-up call, and each moment of doubt contributed to my growth. Building a Supportive Community One of the most rewarding aspects of this journey has been the community I've built along the way. Surrounding myself with fellow triathletes has provided a support system that is invaluable. We share tips, celebrate victories, and lift each other during tough times. This camaraderie is what makes the sport so special. Embracing the Challenges Every race presents its own set of challenges. Whether it's the weather, the course, or my own mental barriers, I've learned to embrace these hurdles. They are opportunities for growth. Each challenge faced is a lesson learned, and each lesson brings me closer to my goals. Looking Ahead As I look to the future, I am excited about what lies ahead. My journey in triathlon is far from over. I am eager to continue pushing my limits, exploring new races, and inspiring others to join this incredible sport. I believe that anyone can achieve their triathlon dreams with the right mindset and support. So, if you're contemplating your own journey, remember: "Anything is possible." Let’s keep moving forward together, one stroke, one pedal, and one step at a time.