Japan’s Hideki Uda trains to return to Paralympic spotlight

Hideki Uda says that thinking about winning silver at the Tokyo 2020 Paralympics is what keeps him motivated during competition and training. 

Racing in Tokyo’s Odaiba Marine Park, he was eighth after the 750-metre swim but came from behind in the cycling and running segments. After crossing the line behind France’s gold medallist Alexis Hanquinquant, Uda dropped to the ground and cried before congratulating his fellow athletes.

“Of course, I remember vividly about the race in Tokyo. I remember how happy I was and it helps me keep going, especially during a tough race,” the 37-year-old Uda said. 

“There was simple joy. I was happy that I could achieve my goal of winning a medal. At the same time, I was relieved that I could show my gratitude to people, including my wife, my two sons, and my friends, who supported me before and after my injury.”

Three years later, he is training to return to the spotlight at the Paralympic Games, which has transformed his life. 

Collecting small victories

Uda is on the road for more than half the year, taking part in races and training camps, usually in southwestern Japan. He finds time between his packed schedule to go home, but he admits he does not get to spend much time with his wife Aki and their two sons.

In Para triathlon, athletes race for the fastest time across swimming, cycling, and running. At the Paralympics, they compete in a 750-metre swim, a 20-kilometre ride and a 5-km run.

“I think triathlon fits my personality. I hate losing,” he said. “Swimming is not my strength but I’ve loved swimming since I was young and triathlon has allowed me to swim in different places around the world. I think that is special about triathlon – you can swim in places you would usually get in trouble if you did.

“I enjoy the speed when training for the cycling segment. It’s thrilling. Then the run – I always need to come from behind, but it allows me to just show everything I have left.”

For Uda, who started competing in Para triathlon nine years ago, his training starts early in the morning. He is already at the pool by 7 a.m., swimming between 4,500 and 5,000 metres. Then he returns to his room, has a big breakfast and rests before taking the bike outside.  

He rides between two and four hours, covering a distance of 50-120 kilometres. After that, he runs for an hour before wrapping up his training by 5 p.m. He repeats that for eight days before taking one day off.  

The Paralympic medallist says the secret to success in Para triathlon is to enjoy the small victories during training. 

“When training with the national team, having a pleasant atmosphere is essential. We try to have fun whenever we can and be serious when we need to. The key is to make that transition. Working hard toward a common goal together is the best way to improve.

“On a personal level, it is important to notice small improvements. That becomes the motivation to keep going. It’s difficult to keep training without that,” Uda said. “Recently, I noticed that I could cut a second from my training routine on the 400-metre track. And it became easier for me to do. It’s about repeating.”

Finding happiness

Uda lost his right arm in an accident during work in 2013, five days after marrying his wife Aki in Shiga Prefecture in western Japan. After spending a month in the hospital after sustaining life-threatening injuries, Uda started swimming at a local pool and even considered becoming a Paralympic athlete. 

“When I was thinking about the Paralympics, a person I was swimming with introduced me to triathlon, and I started immediately. I didn’t know triathlon at the time,” he said. 

He competed in his first triathlon in 2015, and to everyone’s surprise, he finished runner-up in his race using a bike that he received only two weeks ago.

“It was very tough. I didn’t realize how hard it is to swim, ride a bike and run. But at the same time, I was fascinated by the sense of accomplishment when I crossed the finish line,” Uda said. “I used to play soccer when I was younger, so it felt good to return to the world of sports.”

Just two months after his first race, he won the 2015 Paratriathlon Asian Championships in Subic Bay, Philippines. He did not stop there, becoming world No. 1 in his category in July 2017, before booking a ticket to the Tokyo 2020 Paralympics.

“Winning a medal at Tokyo 2020 allowed me to meet many people and experience many things. I think I am fortunate that I have been able to experience life as an able-bodied person and a person with a disability,” he said. “I am very happy now -  I am glad I discovered Para triathlon.”

“Sport is amazing. It gives people opportunities to meet others and create new bonds. I also want to inspire children with disabilities to take up Para sport.”

Standing out in Paris

And with less than 70 days to go, Uda wants to pull off another podium finish at the Paralympics. Last year, he finished third at the 2023 World Triathlon Para Cup Paris, a dress rehearsal for the Paralympic Games.

“The stone pavement made it difficult for me to bike because I only have one arm. But other than that, it was a beautiful course. You never get to compete in the heart of Paris, swimming in the Seine and cycling toward the Arc de Triomphe.”

“You never get to do this outside of the Paralympics. I’ll give it a 100 (out of 100) in terms of the beauty of the route.”

But before that, he is aiming to qualify for the Games. Most of the slots will be allocated based on the World Triathlon Paralympic Qualification Rankings as of 1 July 2024. Uda is set to compete at the World Triathlon Para Series Montreal, which starts 29 June, in a bid to qualify for his second Paralympics.

“My goal in Paris is the same as what I did in Tokyo – to stand on the podium and stand out. I want to stand out so people will get to know me and about triathlon and Para sports. I want to do my best so people can get to know more about people with disabilities.”

“In Para triathlon, athletes with various disabilities swim, ride, and run so fans can discover many things from the sport. Since Para triathlon is an endurance sport, I hope people can watch athletes do their very best until the very end. That’s what makes Para triathlon so exciting.”

Discover more about Para triathlon and the 22 sports in the Paris 2024 Paralympic sports programme 

Book your tickets for the Paralympic Games by visiting the Paris 2024 ticketing website