But in 2023 she’s experienced the inevitable ebb and flow of life as a pro athlete as she found herself sidelined by a knee injury that\u2019s tested her mettle. <\/p>
Here we catch up with the triathlon doyenne to talk rehab, remaining positive and returning to racing\u2026<\/p>
Flora Duffy on her injury rehab\u2026<\/h2>
220<\/em>: How is your injury rehab going?<\/strong><\/p> Flora Duffy:<\/strong> Rehab is going well, for the most part, but it\u2019s very up and down, which I think is pretty normal for rehab. I have good days and bad days, but overall I\u2019m steadily progressing towards fully healing.<\/p> I have a tear in my patella tendon and some related problems with the patellofemoral joint, so figuring out the right rehab protocol has taken some time. <\/p> For a while it felt like I wasn\u2019t getting anywhere, like I didn\u2019t have any momentum, so it\u2019s nice seeing some progress now.<\/p> 220<\/em>: What does training look like at the moment?<\/strong><\/p> FD:<\/strong> I\u2019ve built back up to swimming six days a week, which is my normal swim volume, around 25km. At first I was just pulling, but I\u2019ve recently started to incorporate kicking into some of my sessions. <\/p> I\u2019m still not able to push off walls, as that\u2019s one of the worst things for my knee, but it\u2019s been great to get some intensity into my swims.<\/p> In terms of riding, I\u2019ve been steadily progressing and am currently up to about seven to eight hours of riding a week, so it\u2019s not great, but it\u2019s not nothing.<\/p> Otherwise, I have rehab three times a week and I\u2019m doing gym three times a week, plus starting to mix in some aqua jogging. All in all it\u2019s about 18 hours of training a week, which isn\u2019t too bad.<\/p> It\u2019s hard to say whether I\u2019m really building fitness, but at least I feel like I\u2019m doing something worthwhile.<\/p> 220<\/em>: When are you hoping to return to full training?<\/strong><\/p> FD:<\/strong> That\u2019s a hard question to answer, largely because I thought I would already be there. I guess you could say that\u2019s \u2018to be determined\u2019 and we will see how the weeks add up and how my knee handles the higher load in both the pool and on the bike. <\/p> I hope I\u2019m at full training at some point this year. I don\u2019t want to put too much pressure on it, as that\u2019s not a fun way to go about injury, which is not particularly fun anyway.<\/p> My coach, Nate Wilson, has been awesome. We\u2019ve worked together for a few years now and, of course, I\u2019ve raced for many, many years, so we both know what it takes to bring me back to a really high level \u2013 it\u2019s just taking a lot of patience right now.<\/p> 220<\/em>: When do you think you\u2019ll return to racing?<\/strong><\/p> FD:<\/strong> It was my goal to return to racing at the Paris Test Event in August, but it\u2019s obviously taking me a lot longer to come back than I initially thought.<\/p> But I can\u2019t put too much pressure on myself because my big focus is to get to the Paris Olympics fit, fully healthy, and ready to go. If that means sacrificing quite a bit this year in terms of racing, then that\u2019s just the path I\u2019m on.<\/p> Age:<\/strong> 36 | Home:<\/strong> Bermuda<\/p> 1 x 2020 Olympic champion, Tokyo 220:<\/em> How do you stay focused and patient during a time like this?<\/strong><\/p> FD:<\/strong> When you\u2019re injured, it\u2019s difficult to remain positive and patient but you have to try not to push to come back too quickly too soon because you just get caught in an injury cycle. <\/p> Even if you’re managing to take it slow, it still doesn\u2019t mean you will be on the correct path and the injury will end quickly. It\u2019s really tricky.<\/p> What helps for me is that I can take a lot from my performances over the last few years. I have accomplished my ultimate goal, which was winning gold in Tokyo<\/a><\/strong>, and I secured a world title<\/a><\/strong> [ a record-breaking fourth] and Commonwealth gold<\/a><\/strong> last year. I\u2019ve ticked off some huge achievements.<\/p> Also, I think deep down I knew I needed a break, as there has been a lot going on over the last two years. So now I\u2019m allowing my body to rest, relax, be in one place, not hopping on and off a plane and racing all around the world, even though I am rehabbing an injury. It\u2019s this that has helped me to stay in the moment.<\/p> It\u2019s definitely very, very difficult, though. And I think the patience part for me is that I have Paris to aim for and I\u2019m willing to sacrifice races this year in order to make that happen. This mindset hasn\u2019t come easily, though. It has taken years of racing to be in this position.<\/p> 220: <\/em>You\u2019ve achieved a tremendous amount in recent years. What\u2019s your North Star now?<\/strong><\/p> FD:<\/strong> Paris is my North Star now. I would love to compete for another medal. It\u2019s funny to say that because I guess I never really thought I would win one Olympic title let alone go into another Olympics believing I could win a second.<\/p> I think one of my big pushes is that in Tokyo a lot of my friends, family and sponsors weren\u2019t able to be there [due to Covid]. The whole Olympic experience wasn\u2019t there, so I would love to feel that in Paris. <\/p> I believe I\u2019m still competitive and good enough to challenge for a medal. It would just be awesome to be there on the start line.<\/p> That\u2019s what gets me out of bed every morning and pulls me through the tough times when I start wondering if my knee will ever heal. I always keep my sights on Paris.<\/p> 220:<\/em> And after Paris?<\/strong><\/p> FD:<\/strong> I will be transitioning out of short-course racing. I did a couple of 70.3 races<\/a><\/strong> last year and had some mixed results. I enjoyed learning a whole new style of triathlon with the time-trial bike, nutrition, the distance, slightly different training. <\/p>Flora Duffy on her return to racing\u2026<\/h2>
Flora Duffy\u2019s career highlights<\/h4>
Flora Duffy on coping with injury\u2026<\/h2>
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Flora Duffy on her Paris 2024 ambitions\u2026<\/h2>
Flora Duffy on post-Paris\u2026<\/h2>
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