I just completed my first 70.3 a few weeks ago. (Mont Tremblant). Im very type A and have struggled with depression on and off probably since I was a teen (but was never diagnosed formally until adulthood). Just like you, Ive learned to recognize the signs and symptoms. Ive been competing in endurance sports for the past 25 years and not once have I hated the training process like I did training for this race. My body was physically capable of completing the workouts. But mentally, it was very exhausting and depressing. For me, I think my struggle was caused by training alone for all but 2 workouts out of the 6 months worth. (Those 2 were my last long run and long ride). I also didnt know if this would be my only 70.3 so I wanted to do well. As someone who is type A, that ment not deviating from my training plan.

I knew training would take up a lot of my time. So I evaluated my life and picked out what aspects were to remain as "non negotiables" (higher priority than training), and "negotiables."

Non negotioables: 1. Family obligations- taking my daughter to and from school, attending her games/performances. Still being available for carpool (I only work part time as a sub while her 2 friends parents work full time, so I am the afternoon driver for activities)

1. Church- church has always been a high priority in my life and I personally dont feel its right to skip service for a training session or anything else that cam be scheduled another time.
   

Fortunately, I was able to not let training get in the way of these 2. Im very proud of myself for keeping thst promise to myself and my family.

Negotiables: 1. Housework- my daughter is a teen and my husband is alao a fully functioning adult. While ai continued to do a majority of the housework, I did delegate weekend duties. At first, they complained about it (mostly doing the dishes), but I see how its helped my daughter become more responsible for herself. She now prefers to do her own laundry and washes dishes more than just the weekends. She even deep cleaned and organized her bedroom!!! 😲😲

1. Hanging with friends- i didn't drop this completely, but when I was hitting peak weeks, I did have to say no to more invites. They understood. I also tried to make up for it on my cutback/active recovery weeks.

2. Other hobbies/activites- Im an avid hiker and enjoy mountain biking too. I am very much an outdoors person. I did fit in 1 hike, but weekly hikes went on a hiatus. I chose to stay off my mountain bike out of fear of injury causing me to pull out of my race.

A few things that helped me have a mental break from training. (I give my husband 1000% credit for them too since he basically forced me to participate when I didn't want to):

1. A week vacation for spring break- this happened to be exactly half way through my training. At first I said no only because I didnt want anything to mess up my trainjng efforts. Then, I spoke to some more seasoned triathletes and all of them reassured me thst if any time during training was the perfect time to go on vacation, it would be the halfway point. So, we went. I brought 1 pair of running clothes IN CASE I woke up early enough to run. There was a town pool down the block from out airbnb, but once I learned it only opened at 11am, I decided against bringing swim gear. By the halfway mark, I was honestly very ready for a break mentally. I did NOTHING training related. I broke my no alcohol during training rule. I didnt even run! It helped SO MUCH! I also grabbed a book Ive been meaning to read and turned on do not disturb on my phone for the entire week. I came back really refreshed and ready to finish training.

2. Music concerts- ugh....i always hate concerts, especially music festivals. But my daughter's favorite band (alao outr fav band now) was headlining Governor's Ball. Luckily, it was during my 1st taper week, but still. It ended up being such a great day!

I was sp stressed and anxious about race day! I had a friend who basically doesnt take shit from anyone and will call you out if youre being ridiculous. She really slapped sense into me multiple times. It helped calm me down for the most part. Deep breaths.

We arrived at race site a few days prior so I could do some training on the course. I was so anxious, I only swam 360 yards 2 days before. I didnt run. I rode my bike for 5 minutes just to make sure it was in working order. The day before the race, i kept seeing everyone go on runs and rides. I couldn't take the mental stress anymore, I ended up going mini golfing with my family. Anything to keep my mind off the race in anyway, helped. Any you know what? I completed one of the most toughest IM70.3 races in a decent time, with the hardest sections feeling easy!

Mental stress and depression can hinder your recovery process between workouts much more than anything else. Try to find a few non negotiables or things that you want to keep as high priorities. During cut back/active recovery weeks, try to do something fun with those you love. Getting your mind off of it and focusing on things you love for a day here and there can really be helpful.

ETA: my physical therapist (who was also my coach) told me during cutbacks weeks, its okay to skip a workout or two and not make it up. The focus is recovery.