My journey from rowing in the German National Team, doing a PhD at Oxford to becoming a pro-triathlete while working full-time is a testament to many years of resilience in combining sports and academic goals.
Competing as a rower at world-championship level during my undergraduate studies, I later transitioned to triathlon while pursuing my PhD. Over the years, I have balanced elite-level training with intense academic and professional commitments, recently taking on my triathlon pro license while at the same time becoming a lecturer in Environmental Science at the University of Southampton.
In this post, I share five key lessons on how to race as a professional triathlete while working full time, offering insights for amateur athletes striving to excel in both areas.
Train with Quality, not Quantity
Let’s be honest, juggling family, household responsibilities, and other life commitments means you won't have the luxury of putting in 30-hour training weeks. Even if you somehow managed to fit that in, you’d lack the time needed for proper recovery. That’s why I steer clear of heroic "big weekend" sessions. Instead, I prioritize quality over quantity in my training. For me, this meant cutting out those frequent grey-zone runs and rides, replacing them with shorter, purposeful tempo or threshold sessions during the week, balanced with longer endurance efforts on the weekends. Having a coach has been invaluable in helping me manage both work and training. A coach provides an objective, realistic view of what’s enough, how to avoid overtraining, and identifies areas that need more focus. My coach Jon Cowell has done wonders in helping me shape a more healthy and less obsessive attitude towards training. I also make my commute part of my training. If I've had a hard session, I’ll cycle at an easy, zone-1 pace to minimize fatigue. For longer midweek bike rides, I extend my commute home through the South Downs National Park, saving time and avoiding the need to head out again after getting home.
Prioritize Sleep & Recovery
Busy days can easily pass without a moment to relax, but I've found that everything – from work to training – goes better after a good night's sleep. A short wind-down routine before bed can make a huge difference. I try to stretch or do some mobility exercises for 10-15 minutes while listening to calming music to help me relax.I also avoid stacking late-night and early-morning sessions back-to-back. Our club swims often finish late, and it's hard to wind down in time to get quality sleep afterward. Adding an early-morning workout would just leave me drained. Instead, I schedule a lunchtime session the following day to allow for proper rest.When planning my days, I make sure I leave room for enough sleep, adjusting my training schedule as needed.
Plan Meals & Fuel Ahead
Unlike full-time pros who can take midday naps and relax in their recovery boots, working athletes have a different reality. Between meetings, commutes, and daily tasks, energy levels can quickly plummet if you're not careful. On particularly hectic days, I've learned that staying fuelled and planning meals ahead of time is critical to keeping energy levels up.I keep things simple by cooking in bulk – 2-3 times the normal amount for dinner – so that leftovers are ready for the next day. Snacks like bananas, fruit, bars, overnight oats, or sandwiches are always packed in advance. I also have a stacked snack drawer at work to avoid ever running low.
My rule of thumb: it’s better to have too much food than not enough. Avoiding takeaways and meal deals helps too, not just for the cost, but because they often don’t provide enough calories.When it comes to nutrition, the motto is: more is better. The last thing you want during stressful phases is to under fuel your body.
Schedule Races & Training Camps in 'Down Phases
This was a hard lesson for me this year. After starting my new job as a university lecturer in January, I thought my schedule would ease up in May. So, I planned all my big races between May and July. Little did I know that this period would also bring a heavy load of marking, field trips, student meetings, and a major funding application deadline. I was mentally and physically exhausted and unable to recover properly for my races. Next year, I’ll plan better by avoiding peak race periods during the busiest times at work.
Most jobs have natural crunch phases, whether they’re tied to quarterly reports, deadlines, or university terms. Avoiding key races during those periods allows me a more balanced preparation and recovery and gives me the headspace to really reach my potential and achieve my goals. I tend to strategically plan my holidays around races, allowing sufficient time either side to sort out my life, equipment and to allow for stress-free travel. For next year I’ve learnt that I’d rather do less races, but do them better. I’ve also found that adjusting my expectations in certain phases of the year is key – I just cannot peak several races in a row during a busy teaching semester but have to be realistic with when my ‘bucket of life stress’ is overflowing and compromising my athletic performances. Giving myself a bit of slack in such phases is important, and this is again where a good coach can be really helpful.
Find Your Community & Join a Club
On those days when you’re squeezing in your second or third session, motivation can dwindle. That’s where a supportive community comes in. I aim to train with someone else at least once a day, whether it’s a friend, club mate, or training partner. That’s one of the great things about triathlon – your training buddies don’t have to be fellow triathletes. They can be cyclists, swimmers, or runners, and you can mix and match based on your session goals.Joining a local club has been incredibly motivating, helping me maintain momentum and reminding me that I’m part of something bigger. Ultimately, the key is to enjoy the process. I don’t want to complete one Ironman and then quit from burnout – triathlon is something I plan to do long-term, and making it a social, enjoyable activity is essential to that goal.
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If you’d like to find out more about how I balance professional racing with a full-time academic career, check out the TriWithPerspective podcast on Spotify that I co-host with age-grouper and event director Kelly Wickens. Together, we share our experiences, tips, and stories – all while promoting a healthy approach to the sport and its community.