Started Strong, Going Wrong?
January started strong. New goals, fresh motivation. But now, as the month drags on, your energy is fading. Cold mornings, dark evenings, and the reality of training alone in the rain—it’s tough. Even the most dedicated triathletes feel stuck in a slump sometimes.
If you’re struggling to stay motivated, don’t worry. You’re not alone. The January training slump is real, I’ve been there, but with the right mindset and strategies, you can push through and rediscover your drive. Let’s get you back on track.

Why Does the January Training Slump Happen?
If training suddenly feels like a chore, chances are one (or more) of these factors is at play:
- Winter Weather: Cold, dark, and wet conditions make it harder to drag yourself out the door.
- Lost Excitement: That ‘new year, new me’ energy fades quickly, and routine can feel monotonous.
- Lack of Progress: If you expected instant improvements and they haven’t come yet, frustration can creep in.
- You’ve Burnt Out: Going all-in too soon without enough recovery? That’s a surefire way to hit a wall.
Here’s the good news: This is totally normal, and you can reset your motivation. Let’s dive into how.
1. Listen to Your Body & Reset with Rest
Feeling exhausted? Maybe your body is asking for a break. Instead of forcing yourself through the fatigue, give yourself permission to pause.
- Scale back intensity for a few days.
- Swap tough sessions for yoga, stretching, or an easy walk.
- Get extra sleep—your body needs it more when training hard.
Taking a short break won’t ruin your progress. In fact, it might be exactly what you need to come back stronger.
2. Set Goals That Actually Motivate You
If your goals feel overwhelming, it’s easy to lose motivation which can cause the January training slump. Break things down into smaller, achievable steps.
Try This:
- Set Yourself Some Goals – Having something to aim for with a goal, however trivial, will help keep you motivated. Check out our guide on how to set yourself a goal.
- Sign Up for a Race – A set event date gives you something to work towards.
- Celebrate Small Wins – A strong workout, a new personal best, or just showing up when you didn’t feel like it—every victory matters.

3. Shake Things Up & Add Variety
Repetitive training can drain your enthusiasm. If you’re stuck in a rut, switch things up:
- Try new swim techniques —work on technique instead of just getting the laps in.
- Change your running routes—fresh scenery can bring fresh motivation.
- Experiment with bike intervals or virtual Zwift races to keep indoor rides exciting.
A little variety can go a long way in keeping things fun.
4. Try a Different Sport for a Mental Reset
If triathlon training feels like a grind, step away for a moment. Cross-training can keep you fit while refreshing your mindset.
- Hiking or Trail Running – Get outside, breathe fresh air, and enjoy the scenery.
- Mountain Biking – Incredible endurance training that improves your bike handling skills.
- Strength Training – Build power, prevent injuries, and improve your form all from the comfort of a warm gym.
Sometimes, the best way to love triathlon training again is to take a short break from it with another sport.

5. Train with Others for an Extra Boost
Training solo can feel isolating. Having a buddy or joining a group can change everything.
- Find a Training Partner – Even one session a week with a friend can boost motivation.
- Join a Triathlon Club – Group sessions create accountability and a sense of community.
- Get a Coach – A coach will give you accountability, improve your motivation and give you sustainable structure. We can do that for you here at Efficient Endurance. We focus on making you get a real boost from your training, both in happiness and speed! Check out our Coaching Page.
- Engage in Online Training Groups – If meeting in person isn’t possible, virtual communities can still offer support and motivation.
Having people in your corner makes it easier to show up and stay committed.

6. Track Your Progress & Celebrate Every Win
Sometimes, motivation dips because you don’t see how far you’ve come. Tracking your progress can help.
- Use a GPS watch or training app such as Strava to log your sessions.
- Keep a training journal to reflect on what went well.
- Reward yourself—new gear, a coffee treat, or just taking a moment to acknowledge your hard work. (Try and keep away from edible rewards!)
Progress isn’t always about big jumps—it’s about consistency over time.
7. Make Training a Habit, Not a Choice
The easiest way to push through the slump? Make training part of your daily routine so it doesn’t feel optional.
How to Make Training Automatic:
- Train in the Morning – Get it done before the day gets in the way.
- Use Your Lunch Break – Short sessions work well in the middle of the day.
- Turn Your Commute into Training – Run or bike to work when possible.
- Prepare the Night Before – Lay out your gear so you’re ready to go.
- Join a Club – Having structured sessions makes skipping harder.
- Share Your Upcoming Training – If you tell someone what you’re going to do, you’re more likely to stick to it.
Small habits add up, and before you know it, training will feel like second nature.
The January Training Slump is Temporary…
Your triathlon goals? They’re worth pushing through for.
Making small adjustments—whether it’s adding variety, setting new goals, training with others, or simply taking a short rest—will help you stay on track. Training isn’t always easy, but that’s what makes it rewarding.
Your best performances are still ahead of you!
So, what’s your next step? Pick one strategy, apply it today, and start building momentum again. You’ve got this!
