Every journey begins with a single step—or in my case, a much-needed massage after a long week of work and training.
A Friday Evening Ritual: Massage Therapy for Ironman Recovery
After wrapping up a hectic Friday at work, I headed to my regular massage therapist for a two-hour upper-body treatment. The intensity of my swim training this past week had left my arms tight and a little sore. Massage therapy has become an essential part of my Ironman training journey, helping with muscle recovery, reducing fatigue, and boosting flexibility.
My therapist, Hoan, has been with me since July of last year—nearly a full year now. What started as a routine massage has grown into a genuine connection built on trust, care, and mutual respect. Hoan knows my body well and instinctively understands when to apply pressure and when to go easy. Beyond her skills, she’s one of the kindest people I know.
Originally from a humble background in Dong Nai, Hoan moved to Ho Chi Minh City (Saigon) to pursue a better life. She studied Eastern medicine and massage, driven by her passion for taking care of people. She often shared with me her dreams of opening her own spa—and last month, she finally did. Her story inspires me deeply. She reminds me that chasing a dream may be hard, but it’s always worth it.
Preparing for the Weekend: Ironman Training Camp in Nha Trang
After my massage, I made a healthy dinner, packed my gear, and got ready for an exciting weekend: a training camp in Nha Trang. For those unfamiliar, Nha Trang is a stunning coastal city in Khanh Hoa Province, Vietnam. It’s not only a major tourism hub but also holds political, economic, and cultural importance in the region. With the East Sea to the east, Ninh Hoa Town to the north, Cam Ranh District to the south, and Dien Khanh District to the west, Nha Trang is truly a geographical gem.
Strategically positioned at the gateway to the South Central Coast and the Central Highlands, Nha Trang benefits from a favorable climate, turquoise waters, and breathtaking natural beauty. It’s no surprise that Travel and Leisure magazine ranked Nha Trang Bay among the world’s 29 most beautiful bays.
The city’s charm lies in its balance—serene beaches, vibrant marine life, and islands that invite exploration both above and below the surface. Whether you’re here for luxury, relaxation, or sport, Nha Trang delivers.
The Night Bus to Nha Trang: A Cozy Adventure
I met my teammates at the night bus station in Thu Duc City. The bus experience exceeded all expectations. Each passenger had their own sleeping cabin—imagine a Star Wars-themed pod, complete with a pillow, blanket, hugging pillow, reading light, and even a mini TV. Though I struggled to sleep due to traffic noise, I appreciated the effort to make the journey comfortable.
By 6 AM, we arrived in Nha Trang. We checked into our hotel by 6:30 AM, and our coaches were already ahead of the game. They had prepared a light, nutritious breakfast to fuel our first training session—steamed corn, brown bread with peanut butter, and banana. It was just enough to energize without feeling too full before swimming.
First Swim Session: Open Water Challenges in Nha Trang
After warming up and reviewing key techniques, we headed to the beach. The ocean greeted us calmly—no waves, just smooth, glistening water. As I stepped in, a chill ran through my body. The water was cold but clean, and visibility was excellent. I could see the seafloor for the first few hundred meters.
At around 200 meters in, I suddenly experienced a cramp in my right foot. Panic hit me like a wave. I called out to Coach Ni, who was swimming nearby. She immediately responded, urging me to remain calm. “Float gently with your hands,” she said. “Don’t fight the water.” Her voice was steady, grounded, and reassuring—exactly what I needed.
One of my lingering fears is the unpredictability of the open ocean. The feeling of not being in complete control can be overwhelming. Ni stayed with me, holding my hand and reminding me: “The more you resist, the more you’ll sink. Just relax.” Bit by bit, I let go and began to float naturally.
We continued our swim in a group, surrounded by coaches who ensured our safety. Every 100 meters, we paused for 30 seconds to float and practice sighting—essential for staying on course in open water. We alternated between freestyle and frog style, gradually building confidence and rhythm. By the end of the session, I wasn’t just surviving—I was enjoying it.
Post-Swim Breakfast and a Moment of Solitude
After the swim, we treated ourselves to a bowl of bun ca—a local fish noodle soup—followed by coffee at a charming little café. Craving some quiet time, I wandered off on my own to explore. I stumbled upon a cozy local specialty coffee shop filled with homemade bread and pastries. The ambiance reminded me of my favorite spot in London.
With a cappuccino in hand, I reflected on the journey so far. My Ironman training, particularly the swimming portion, has been a rollercoaster. I started from zero—not knowing how to swim at all. Now, I can swim, but there’s still a long way to go. The progress has been slow, sometimes frustrating. But every small victory counts.
I’m incredibly lucky to have such supportive coaches and teammates. Their encouragement and patience fuel my motivation, especially during tough moments. This journey mirrors life itself: full of struggles, full of growth, and absolutely worth it.
Lunch Rest and Mental Prep
After a satisfying local lunch, our team took a short nap to recharge before the afternoon session. I woke up slightly earlier than the rest to finish a chapter of my current read, using the quiet moment to mentally prepare for the rest of the day. Little did I know, the afternoon was going to push me further than I expected.
By 4 PM, we gathered in front of our hotel and walked down to the beach—just a quick three-minute stroll. The energy was high, and the sunlight hit the ocean in golden streaks. But the waves crashing ashore were already hinting that this swim would be nothing like the morning’s calm glide through the water.
Strength Training on the Beach
Before we hit the sea, we had a 30-minute strength training session with Coach Dung, a seasoned bodybuilder and a well-known gym coach in Ho Chi Minh city. He guided us through seven upper-body exercises designed specifically for swimmers and triathletes. These movements targeted the shoulders, chest, core, and back—muscle groups crucial for endurance and power in open water.
Coach Ni followed up with a 10-minute stretching session to loosen our bodies and prevent injuries. Then it was time to dive back in.
Open Water Swim: Wavy, Windy, and Wild
As soon as we entered the water, it became clear this wasn’t going to be an easy swim. Unlike the calm, flat sea we experienced in the morning, the afternoon ocean was rough and windy, with waves constantly throwing us off course. Each stroke felt like a fight against the current.
I had to dig deep and apply what we learned earlier—sighting techniques and treading water calmly during difficult moments. I alternated between freestyle and frog style to conserve energy and manage my breathing. The frog style helped me regain control whenever I felt overwhelmed.
To make the session even more realistic, we weren’t allowed to use floaters. This was to simulate actual race conditions where you must rely entirely on your own strength and skill. It was challenging, especially with the waves pushing us in all directions and jellyfish stings adding to the discomfort.
Still, something shifted during that hour-long swim. As my body adjusted and my technique improved, I found a rhythm—even in the chaos. Though I felt dizzy at one point, I slowly became more comfortable with the waves, accepting the unpredictability of the open sea. That’s what Ironman training is all about: facing discomfort and learning to thrive in it.
Ending the Day with Seafood and Smiles
After nearly an hour of swimming back and forth along the training course, we returned to shore exhausted but proud. We headed out for dinner at a well-known seafood restaurant in town—a perfect reward for a day of physical exertion.
Over plates of fresh seafood and laughter with teammates, the sense of camaraderie and achievement was strong. We had faced our fears, adapted to the environment, and emerged stronger—together.
As we wrapped up day one of the training camp, we looked forward to what day two would bring, already more prepared, more confident, and more connected to ourselves and the water.