By: Paige Valentik MPS, RD, LDN

Last week, I (and John) crossed the finish line of my very first Olympic triathlon. Months of early mornings, strategic training, and dialed-in nutrition all led to that one incredible moment.

In the weeks leading up to race day, my routine was on point. I was intentional with every workout, mindful of my nutrition, and completely focused on the big day ahead. But then… the race came and went. Here’s the thing no one tells you about training for a big event: it’s not the finish line that’s the hardest part—it’s what happens after.

The Post-Goal Drop-Off

When we have a specific goal with a clear timeline—like a race, a vacation, or even a wedding—it’s easy to stay motivated. There’s urgency. There’s accountability. Every action feels like it’s moving you closer to something important.

But when that event is over? The structure disappears. That sense of urgency fades. And suddenly, it’s way too easy to loosen the reins.

I’ll be the first to admit—I fell into that trap. The week before my triathlon, I used “carb-loading” and “taper week” as my excuses to eat more liberally and train less. (Which, to be fair, I did need to do in some capacity.) The problem? That mindset crept into the week after the race. And now, a short break has started to feel like… laziness.

Why Long-Term Goals Matter

Short-term goals are fantastic for focus and momentum, but without long-term goals, we risk losing what we’ve worked so hard to gain. Progress isn’t permanent—it requires maintenance.

Think about it: it can take months (or even years) to build endurance, improve nutrition habits, or change body composition… but it can take just weeks of inconsistency to start sliding backwards. That’s why it’s so important to keep your eyes on the “big picture” goals—the ones without an end date.

How I’m Getting Back on Track

Right now, I’m in that in-between space—my big race is over, but I’m not about to let all my progress fade. Here’s what I’m doing:

1. Come up with a new short-term goal.
   I’m debating between signing up for another Olympic Triathlon or going big and doing a Half Ironman. In the meantime I’m mulling over aiming for a certain number of workouts in a month, a total number of miles to run in a month or simply creating a weekly exercise regimen of lifting and cardio then sticking to it. It’s about creating a fresh source of momentum.
2. Revisit my long-term goals.
   I’m reminding myself why I want to stay active and healthy beyond a single event. Being a role model for my kids, lose some weight and not to mention longevity, strength, and feeling good every day are high on my list.
3. Food journaling (for me, not for everyone…see my Should I Track My Calories? article for more info).
   Writing down what I eat helps me be mindful without obsessing. It’s a tool—one that works for me, but might not be right for everyone.
4. Back to the basics.
   Sleep. Hydration. Rest and recovery. Stretching. Consistent, balanced exercise. These aren’t glamorous, but they’re the foundation of lasting health.

Accomplishing a short-term goal is an incredible feeling—but it’s not the end of the journey. If anything, it’s a checkpoint. The real challenge is building a lifestyle that supports your health and fitness every day, not just in the lead-up to something special.