Everything in life has a cost. How we pay each cost varies. You might pay for new shoes with money, pay for a mistake by spending more time getting it right, or you might pay for an accident by enduring physical injuries.

There is one particular method of payment that athletes, particularly Ironman athletes, need to be acutely aware of. Turning a blind eye to this little beast can end in tears – either on the training track or on race day. Fatigue. It’s the sneaky beast. It’s the elephant in the room, sitting behind the worn out training gear, the nutrition boxes and your array of high tech gadgetry. Fatigue.

Fatigue can be your friend. It is an essential element of a training program but it needs to be managed. Unfortunately for many, once taper time rolls around, their body is in such a fatigued state that there is just not enough time to dig back out of the hole in time for race day. Essentially, these athletes arrive at the start line with their bodies already partially worn out. Clearly not an ideal way to start a race, let alone an Ironman.

A good coach will be aware of this and will be able to steer the athlete clear of this gaping “fatigue hole”. The self coached athlete faces this challenge alone, but can put in place a number of strategies that can help avoid this:

• Keep a diary noting how you feel, rating how you feel physically (e.g. relaxed, soreness, injury, etc.), how your mental thoughts are progressing (e.g. coping well with training stress, struggling for motivation, tired, etc.) and how your training is going (e.g. hitting all targets, missing sessions, just keeping on going, etc.).
• Ask those close to you to let you know when you cross the line. I know if I miss some big sessions then I can get a little grumpy. If this is happening consistently, check your diary and take note of what others are telling you. You might need to back things off a little or reassess how your training is fitting in with the rest of your life (e.g. can you arrange things better to optimise your training time?).
• Ensure your training caters for recovery and mental regeneration. Take time out to do things other than swim, bike, run. Have a massage. Try some yoga or pilates. Have a weekend away with family or friends (without training!). Do this and you’ll be itching to train when the next session rolls around

If a bad race isn’t enough to make you take steps to avoid it, prolonged fatigue can contribute to depression, glandular fever and chronic fatigue syndrome – all of which we want to avoid

I’ve been struggling to fit in more than six hours training a week since November – the accumulated fatigue of bringing up a baby getting the best of me! So rather than push on and keep producing sub-optimal race results, I’m taking a step back for the remainder of the season. Still training when I feel like it but minus the pressure of trying to race whilst fatigued.

Finally, with Ironman Australia pushed back a month later than usual this year, if you are racing, be sure not to push the envelope too early. If you raced last year, keep in mind that how you’re feeling this March will be different to last. Keep an eye on that elephant, fatigue, and stay healthy.

One of the biggest challenges in ultra distance racing is getting to the start line healthy. Be one of the smart ones!