How Do I Get Over a DNF

Triathlon Forum
1

IMFL this past weekend. I’ll fully admit I wasn’t in great race (particularly running) shape going in, but I was in good enough shape to get it done. Knowing that was actually a relief in a sense as my race goal was to have fun and make it to 5Guys at the finish.

Despite the challenging swim, I got through it, although according to my garmin I swam just over 6,800 yards. That in and of itself wasn’t the problem as I was actually in very good swim shape. But, at the first turn buoy the current smashed into me like a washing machine spin cycle so strongly that I ended up with motion sickness (which I never get). It passed at the run out and swim back out but hit me again after the same turn buoy, this time much worse.

I finished and got to T1, although pretty wobbly. Rode fine & stopped at special needs, knowing that I was a bit dizzy. Nevertheless, I wasn’t that concerned - as long as I focused on a single point (usually the person ahead of me or the road ahead, no dizziness). Anyway, made it to T2 and was very dizzy - something about walking around transition, all the people, bikes, and looking around triggered it. I had hydrated well - I peed a couple times on bike and once as run started so wasn’t worried about dehydration. By the time I got to mile 10, I was clearly not in good shape - I legit had a hard time running / walking in a straight line. I made the decision there to DNF at the turn around at 13. I tried to convince myself several times over miles 10 to 13 to keep going, but I couldn’t get out of that hole where my mind had already gone that DNF was the right choice.

At the time, it felt like the right decision. Even in writing this, I feel better about it, but it’s been gutting me. I keep thinking, I could have put my head down and run the white line. I could have finished.

Anyone have tactics / advice / articles to help get over a particularly painful and unexpected DNF?

2

The obvious thing is to realize that it would’ve been potentially damaging to your health if you had tried pushing through. You don’t really know what was going on with you. Dizziness may be a symptom of something serious going on, which your body was able to handle, once you stopped, but which could’ve turned into a distaster, had you tried to complete the race.

3

Hi,

There’s a great podcast that you need to listen to here: https://player.captivate.fm/episode/008e1e9a-f8f5-4adc-bba1-1e2563b88936

Biggest take away for me - be better not bitter and move on.

Pat.

4

And do you wear ear plugs?

They really help with motion sickness as prevent water getting in your inner ear and throwing your balance.

Pat.

5

I don’t quite understand the problem. You seem to realise that stopping was the sensible thing to do, but sound like you nevertheless feel like you let yourself down? You didn’t. Continuing under those conditions would have been the stupid thing to do, and you should be glad you didn’t. It may have been motion sickness, it may have been something much more serious. Finishing no matter what is not something worth celebrating. It’s stupid!
If, after the event, you found yourself doubting it was really that bad, and thinking maybe you made something legitimately minor into an escape route, I could understand feeling a bit guilty. However, from what you describe, you’re pretty definite you felt dizzy for a sustained period of time. Stopping was the right course of action, and the way to get over it is to accept that. Hopefully it doesn’t happen again, but if it does, then pull out again, perhaps much sooner and then go and get it checked out!

I pulled out of a 70.3 distance race a few years ago having had a truely awful race from the time I entered the water until I pulled out around 2/3 distance through the run. I’d felt off and been horribly slow from the start. There was a smell of diesel in the water that threw me but I was never sure if that was the real issue. Anyway, I kept going until my knee started hurting me on the run. I started doubting myself and thinking this was a phantom pain my mind had fabricated to get me out of the race. I should have pulled out sooner but kept going until I slowed to a limp and walked off the course at the end of lap 2 of 3. I soon knew it was real when I couldn’t walk properly for the next 3 or 4 days and had recurring knee pain for months.
But it took no psychological getting over. I had a bad race, but that’s not why I stopped. I stopped because I was doing myself damage. In your case it was even more important to stop. It could have been a cardiac issue, or anything… By all means measure yourself by your ability to overcome adversity, but don’t use unnecessarily risky and easily mitigated unplanned adversity for that purpose! That’s foolhardiness, not strength of character.

6

IMFL this past weekend. I’ll fully admit I wasn’t in great race (particularly running) shape going in, but I was in good enough shape to get it done. Knowing that was actually a relief in a sense as my race goal was to have fun and make it to 5Guys at the finish.

Despite the challenging swim, I got through it, although according to my garmin I swam just over 6,800 yards. That in and of itself wasn’t the problem as I was actually in very good swim shape. But, at the first turn buoy the current smashed into me like a washing machine spin cycle so strongly that I ended up with motion sickness (which I never get). It passed at the run out and swim back out but hit me again after the same turn buoy, this time much worse.

I finished and got to T1, although pretty wobbly. Rode fine & stopped at special needs, knowing that I was a bit dizzy. Nevertheless, I wasn’t that concerned - as long as I focused on a single point (usually the person ahead of me or the road ahead, no dizziness). Anyway, made it to T2 and was very dizzy - something about walking around transition, all the people, bikes, and looking around triggered it. I had hydrated well - I peed a couple times on bike and once as run started so wasn’t worried about dehydration. By the time I got to mile 10, I was clearly not in good shape - I legit had a hard time running / walking in a straight line. I made the decision there to DNF at the turn around at 13. I tried to convince myself several times over miles 10 to 13 to keep going, but I couldn’t get out of that hole where my mind had already gone that DNF was the right choice.

At the time, it felt like the right decision. Even in writing this, I feel better about it, but it’s been gutting me. I keep thinking, I could have put my head down and run the white line. I could have finished.

Anyone have tactics / advice / articles to help get over a particularly painful and unexpected DNF?

I pulled out of Lake Placid twice

Barely give it any thought

First hypothermia. Don’t remember getting in the car nor the 4
Hour ride back to Rochester

Second time 2 flats in the first 2 miles in the bike. Almost felt relief lol

7

Sounds like you made the correct decision. Also, look at the calendar, pick a 70.3 and race! Preferably a lake swim.

8

Just be more prepared for the next one. Put yourself through the race day scenarios in training. Swim 2.4 miles in open water, swim in a shorter distance race surrounded by others. Ride your bike directly after 2.4 miles of swimming. Know you are prepared before you are on the start line or register for a big race.

I find it crazy how many athletes have their first open water swim on race day, then they go on to have a panic attack or problems in the swim. Do everything in your power to make sure you are prepared for race day. Same with athletes who ride Zwift 100% of the time and then crash or can’t fix a flat on race day.

9

I was a DNF at IMFL last year. I pulled out/got pulled out maybe like 20mi into the bike course because I was throwing up. My swim was good time-wise but I had severe cramping in my calves on the 2nd loop. I made it to the bike and tried to take in salt, food, sugar…whatever I could think of in order to try and correct whatever nutritional imbalance I was clearly having. It didn’t work. I have pulled out of a few 70.3s previously for various reasons but this was my first full IM that I pulled from. Prior to that race, I had done 8 of them. Some of them amazing. Some of them okay. And one where I blew a tire and made it to the finish an hour later than I should have. I had always finished my full IMs because they’re such an investment with my time and money. So, pulling from the race made me pretty sad…even though I knew deep down that it was 100% the right call.

Looking back on it, I can confirm that I have no regrets. Had I struggled to the finish (which I probably could’ve done), I would’ve been pissed at my time and my body would have been put into a hole so deep that I might not have been able to get out of it for very long time. Is damaging myself like that worth it just for a medal that I’ll never look at again? It’s not. Why? because there is ALWAYS another race. There is ALWAYS another opportunity.

A DNF hurts the soul. But, it doesn’t mean that you aren’t mentally tough. If anything, it proves the opposite. Sometimes being tough means knowing when to quit. So, take some time. Be confident in your decision. And be happy that you ended your race in such a way that you will now be able to bounce back.

BTW, I have now done two more full IMs since that race. A DNF proves NOTHING other than that, on that one particular day, you body just wasn’t having it. Reflect, analyze, and move on.

10

Thanks all. Helpful for sure. I made the right call - especially as my family was there and no need to put them through seeing Dad get taken to medical or worse. Plus, 5Guys had adjusted hours, closing at 7…I think I got one of the last orders. Haha.

I think much of my issue getting over it is we seem to be so conditioned with IM as type A athletes/people that you must finish at all costs and anything else is a failure. When in reality, it’s kind of arbitrary for AG’ers, right? Not like I was going to beat Iden and Sanders!

Listening to the podcast referenced above. Good points and helping find the positive. Thanks again all, feeling better about it. Just means I need to go back to FL and do it again!

11

…I think much of my issue getting over it is we seem to be so conditioned with IM as type A athletes/people that you must finish at all costs and anything else is a failure… I’ve only ever come across that on Slowtwitch, and it’s patently juvenile macho nonsense!

12

I have won my AG at many of the Ironman races I have done.

But I have also DNF’d a number of times.

I consider a race a work of art.
It will always have some imperfections.

But sometimes the race is just totally messed up.

Better to throw those races away and start from scratch.

We should judge ourselves by our masterpiece’s. Not our discarded rubbish.

Figure out your mistakes.
Try to avoid them next time.

13

It’s not the end of the world and you were in good shape so you could start the race. How many people in the world even can do that??? You are not a pro who makes money from the race, right? You are doing this for fun and for your health. Race conditions are always different and you do what you can. Protecting your body for yourself and your loved ones was definitely a good decision. I got hypothermia during an obstacle race one year and couldn’t think and make a call, so a friend of mine took me to the medic. I’m glad you didn’t go to that far. I don’t do obstacle races anymore.

14

can’t believe I’m the first…

Be a goldfish (Ted Lasso)

Post 12 above is “A work of Art”

enjoy the journey (then, some races will be masterpieces, some might be rubbish).

15

I wouldn’t worry about a single DNF. It happens to everyone.

I’ve DNF-ed by knowing in advance I wouldn’t do the run a few times.

I DNF-ed on the run knowing the on-course nutrition wasn’t what was expected. This was my weakest DNF as I could’ve finished, but chose not to.

I’ve DNF-ed a few times dropping down to a shorter distances – trail races.

The thing that would concern me is if I DNF multiple times in a row. At that point no matter how you justify it to yourself it seems more like a mental/psychological issue. A trip to a sports psychologist might be in order or at least a re-evaluation of your racing schedule.

16

One of the local race directors always says in his pre-race announcements “At this race DNF stands for Did Nothing Fatal. If it’s not your day, stopping early shows you were smart enough to not do something stupid.”

17

If you race long enough, it happens. I’ve definitely had off days where I still finished. Only three real DNF’s for me in 12+ years of doing triathlon. First was double flatting and not having a spare tube and no support vehicle in the race. Second was rear flat on a new disc wheel. The spare tube I was carrying had a stem that was too long to inflate - bloody hands showed I gave it my best. Race support came by nearly 45 minutes later and changed it so I could get back to transition. Latest was IMLP in 2018 - went in with a running injury and pulled the plug half way through the run (1st in AG at the time - grrr!!!).

Honestly, I look at all the races I’ve done and there are probably only 3-4 where I feel I couldn’t have done any better - that’s like a success rate of mid single digits! Almost every race is a version of failing, but how you grow and and what you learn is the important thing. I learn a ton when things don’t go to plan - like making sure the stem on your spare tube can be inflated in a disc wheel!

Just look at the big picture - we aren’t in this to make money. It’s a hobby that we enjoy. Get back on the horse and give it another go, hopefully with a few new lessons learned.

18

I have won my AG at many of the Ironman races I have done.

But I have also DNF’d a number of times.

I consider a race a work of art.
It will always have some imperfections.

But sometimes the race is just totally messed up.

Better to throw those races away and start from scratch.

We should judge ourselves by our masterpiece’s. Not our discarded rubbish.

Figure out your mistakes.
Try to avoid them next time.

^^^This. DNFs are opportunity to learn something from our mistakes and apply them in the future. if you are able to do that then it’s a success not a failure.

19

Stopping early shows you were smart enough to not do something stupid.

This is a really good one. I’m stubborn and headstrong, so I never give up. Actually, I don’t know how to give up. This is something I have to keep in mind to keep myself healthy and injury free.

20

I had a DNF at my last IM attempt in Whistler a few years back. I had a leg cramp that sprung up the last 20 miles of the bike that carried over into the run. I couldn’t shake the cramp no matter what I tried. At the mile six aid station I had to make the decision to walk 20 more miles or just call it a day and start eating and drinking beer. I wasn’t walking for 20 more miles.

Had it been my first IM I would’ve been crushed but that was IM #7 so it didn’t matter much.