Are You a Burnt-Out Triathlete? Answer These 3 Questions

If you’re a dedicated age-group triathlete pushing yourself through sessions but feeling flat, foggy or frustrated, you might be riding the burnout line without even realising it.

Burnout doesn’t always look like sobbing into your goggles or selling your bike. More often, it’s a subtle slide into constant fatigue, low motivation and sub-par performance — even when you’re "doing all the right things."

Here are three questions to ask yourself to figure out if you’re dealing with burnout, under-fuelling or under-recovery (or all three!).

1. Do you constantly feel flat before or during training?

Sure, it’s normal to feel tired during peak training blocks. But if every session feels like a slog, something’s off.

Warning signs:

• You’re dragging yourself through every session
• RPE feels sky-high for sessions that should be manageable
• Motivation is non-existent
• You’re hiding at the back of the swim lane or skipping turns on the front of the bunch ride

If you’re always blaming the weather, work stress or poor sleep, it might be time to look deeper. Chronically low energy could point to poor fuelling or recovery practices, not just a tough week at work.

“Under-fuelling is sneaky. You might think you’re eating enough, but if you’re not meeting your training demands — especially around training — burnout becomes inevitable.”

2. How do you feel after training?

A good session should leave you feeling strong, content and ready to tackle the day. If you’re crashing hard instead, your recovery might be to blame.

Red flags to watch for:

• Brain fog and fatigue
• Sugar cravings
• Hangry outbursts (especially when someone asks what’s for dinner)
• Falling asleep at your desk

Skipping your recovery window or relying on a long black and vibes won’t cut it.

Here’s what to do instead:

• Prioritise carbs and protein straight after training
• Don’t delay your recovery meal
• Plan ahead so you’re not scrambling post-session

“If your post-training nutrition is off, it doesn't just affect your next session — it can derail your whole week.”

3. Are your hunger cues all over the place?

Feeling constantly ravenous or having zero appetite are both red flags. Either extreme is a sign your body is out of whack.

What this could look like:

• Grazing all day or craving sugar and salty snacks
• Skipping meals without meaning to
• No hunger after training but night-time pantry raids

When your hunger hormones are confused, your body’s trying to send out SOS signals. It’s a sign of metabolic chaos — not a willpower issue.

“When you fuel properly, your appetite makes more sense. Cravings stop ruling the show and your energy levels stabilise.”

Burnout is Real — But It's Fixable

Burnout doesn’t mean you’re broken. It means your body is waving a red flag, asking for better support.

The good news? You can turn it around with:

• Smarter fuelling around training
• Consistent recovery nutrition
• Balanced meals throughout the day

Next steps:

• Download the Triathlon Nutrition Checklist to audit your current habits
• Dive into the Triathlon Nutrition Kickstart to build the foundation you need
• Explore the Free Recipe Collection to get inspired with real food options

You don’t have to feel wrecked all the time. Ditch the constant fatigue and start training (and living) like you mean it.

Feeling seen?

If this blog hit a little too close to home, take it as your friendly nudge — not a guilt trip. Burnout isn’t a badge of honour. It's a red flag you can’t afford to ignore.

Start fuelling smarter, and you'll fall back in love with the sport all over again.

You’ve got this.