When the photos from our athlete's races came in from last weekend, what struck me most were the BIG smiles! Smiles aren’t just a reflection of joy—they’re a secret weapon for endurance athletes. 

These smiles highlight how important it is to enjoy yourself during races. As we approach Ironman Ottawa, let this blog be a good reminder to keep smiling and having fun while training and competing.

The Power of Smiling Through the Swim, Bike, and Run

Triathlons are not just races; they are journeys. Three disciplines, one after the other—swim, bike, run—testing the limits of your endurance, strength, and mental grit. But somewhere in the pursuit of personal bests, podium finishes, and relentless training schedules, many triathletes forget to ask themselves one simple question: "Am I still having fun?"

The Importance of Joy in Triathlons

Triathlons are, by nature, challenging. They demand commitment, discipline, and countless hours of preparation. But why do we put ourselves through this? For most of us, it started with a sense of curiosity and adventure—a drive to push boundaries and discover what we’re capable of. Yet, as we become more serious about the sport, the joy that initially drew us in can sometimes take a backseat.

Smiling and having fun during a triathlon might seem trivial when you’re in the heat of competition, but it can fundamentally shift your experience. When you’re having fun, every mile feels lighter, every wave seems less daunting, and every climb feels a little less steep. Happiness is fuel—one that no sports drink or energy gel can replicate.

The Science of Smiling

It’s not just anecdotal; science backs up the benefits of smiling, even during intense physical activity. Smiling can reduce your perception of effort, making those gruelling miles seem more manageable. It triggers the release of endorphins, the body’s natural "feel-good" chemicals, which can alleviate stress and even improve performance.

When you smile, you send a signal to your brain that everything is okay, even if your legs are burning or you’re battling against headwinds. It’s a simple, yet powerful tool to enhance both your mental state and your endurance.

Practical Ways to Keep the Fun Alive

Staying joyful during a triathlon doesn’t mean you’re not taking the race seriously; it means you’re embracing the experience for all it has to offer. Here are some tips to help keep the fun alive:

1. Embrace the Community

Triathlons are not just about individual achievement—they're about the camaraderie of like-minded people coming together to pursue a shared challenge. Exchange smiles with fellow competitors, thank volunteers, and soak in the energy of the spectators cheering you on. The connection to others can transform any race into a celebration.

2. Reflect on Your “Why”

Before every race, remind yourself why you embarked on this triathlon journey. Whether it’s for personal growth, health, adventure, or charity, reconnecting with your purpose can reignite that spark of joy.

3. Celebrate the Small Wins

Did you nail your swim? Did you finally figure out how to avoid a mid-bike bonk? Celebrate those victories, no matter how small. Acknowledging your progress keeps you motivated and grateful.

Remember, It’s a Privilege

The ability to participate in a triathlon is a privilege. It’s a testament to your health, your determination, and your access to resources. When you frame it in this light, every mile—even the hard ones—becomes something to be grateful for.

Triathlons are meant to be memorable, not just for the medals or the times, but for the sheer joy of conquering something extraordinary. So the next time you're out there swimming through open water, pedalling up a hill, or pounding the pavement in the final stretch, take a moment to ask yourself: “Am I still having fun?”

If the answer is yes, then you’re already winning. After all, triathlons are about more than just crossing the finish line—they’re about enjoying the journey that gets you there.

As we gear up for Ironman Ottawa, let’s carry this spirit forward. Celebrate every training session, every mini milestone, and every shared laugh along the way. Racing isn’t just about the finish line; it’s about the moments that make you feel alive, connected, and proud to be part of this incredible journey.

AT THE RACES LAST WEEKEND...

Race Season is in full swing and our athletes and coaches are racing their hearts out! On the weekend of July 5th/6th we had the Gatineau Triathlon and IM 70.3 Muskoka and this weekend coming up Triumphers will be at the Meech Lake Triathlon, Bring on the Bay Swim and the Toronto Triathlon Festival! 

Congratulations Everyone who raced last weekend and good luck to those racing this weekend! 

Gatineau Sprint Triathlon
Sue Bennett - 1st in AG! 
Erik Shantz
Gloria Chunga
Coach Gabi

IM Muskoka 70.3
Deborah Marfurt - 1st 70.3! 
Eren Perez 

Coach Julia Aimers

Founder/Head Coach

Team Triumph Triathlon Club

Certified Exercise Physiologist and Triathlon Coach

Ironman U Certified Coach