Try triathlon

Triathlon or ‘tri’ is one of the fastest growing sports in the world and you – yes, you – can get in on the act!

Don’t let the super-sleek wetsuit put you off – you don’t have to be a bionic superwoman to tackle a tri says coach Janet Whiting (www.janet-whiting.com). ‘The amateur circuit is so welcoming. All ages, shapes and sizes are represented – and we’re calling out for more women just like you!’

The lowdown
It’s becoming so popular even A-listers like J Lo and Teri Hatcher are swapping their designer gowns for tri gear. ‘More people are looking for a challenge. And although it’s certainly a challenge, a triathlon is achievable and exhilarating,’ says Liz Scott, triathlete and coach at the trilife (www.thetrilife.com).
There are hundreds of annual events in the UK – each comprising of a swim (normally in open water; ie a river rather than a pool), a cycle and a run, always in that sequence, over varying distances. These include the very manageable super-sprint (usually 300m swim, 10km cycle, 2.5km run) and, for the more experienced, olympic (1.5km, 40km, and 10km). Races are usually split into male and female categories – and age groups. The changeover between the swim and cycle, then the cycle and run is called the ‘transition’ – and it’s known as the fourth discipline, explains Whiting. ‘You’re timed from the second you enter the water to the moment you run over the finishing line – so smooth transitions are crucial.’

Triple the benefits
Separately swimming, cycling and running place different physiological demands on the body. ‘This means tri offers whole body conditioning – there’s no part of you that doesn’t get a workout,’ says Scott. Swimming and cycling are also low-impact sports so there’s less chance of bodily wear and tear. ‘This is why many people take up tri later in life,’ adds Whiting.
But it’s the high you get from tri, that’s the clincher. ‘You will amaze yourself. When I cross the finishing line, once I’ve overcome the initial tiredness, I can’t wait for the next one,’ comments Scott.
Dipping your toe
You can ease yourself into the scene. ‘Organisers are making it accessible by introducing more super-sprint and women-only events such as Shock Absorber WomenOnly Triathlon (www.humanrace.co.uk),’ says Scott. ‘If you’re anxious about the open swim – find a pool-based tri.’ If you think you can only handle two disciplines at the moment, consider a duathlon (running and biking) or aquathon (swimming and running) instead. Or get a couple of friends together to form a relay team and take on just one of the sports. For events listings visit www.britishtriathlon.org or www.tri247.com.

Tri training
With a common-sense approach, your race preparation needn’t be overwhelming.

• Have a plan: ‘A specially designed programme takes the guesswork out of preparing,’ says Will Usher, director and head of triathlon training at www.one-triathlon.co.uk. Once you’ve entered an event, your entry pack should come with plenty of information.

• Be consistent. ‘It’s much better to train for three or four hours every week, rather than exhaust yourself by doing too much in a short space of time,’ says Scott. ‘Spread your training over the week, and always have at least one recovery day.’

• But be specific: ‘Do the things you’re going to do in your tri. If you’re restricted do use a treadmill, gym bike and pool – but you must get experience swimming in open water, cycling and running on terrain similar to your triathlon course,’ says Scott.

• Book a training day. In the infancy of your tri career you may not want to join a club, but do book a training day. ‘The earlier in your schedule the better – so you can take what you’ve learned into your race preparation,’ says Scott. As well as garnering open water experience, it’s a chance to familiarise yourself with the rudiments of transition.

• Hone your skills and pique your technical skills too. ‘It’s vital you can handle your bike,’ says Whiting. ‘And practise taking off your wetsuit and changing into your cycling, then your running gear,’ adds Usher.

• Practise changing –  train in all disciplines separately but also do some ‘brick’ sessions, where you move quickly from swim to cycle to run without resting. These will prepare your muscles for the changeovers. ‘Do one a week, for the last four to five weeks of your training – they don’t have to be long, short spurts will suffice,’ says Scott.

• Make it social: ‘Take the kids cycling or swimming or ask your partner or best friend to chum up with you during your runs,’ says Scott. ‘Don’t forget that the race day can also be a great family day out!’

• Keep costs down – hire or borrow key items like your wetsuit. Visit www.triandrun.com or www.hireawetsuit.co.uk and use what resources you have already. ‘Dust the cobwebs off your bike and get it professionally serviced for around £50,’ says Usher.

• Prepare yourself. ‘Try to visit the course before your race and walk round it to familiarise yourself,’ says Whiting. In the final week before the race, taper your training to buoy up your energy levels, adds Scott. ‘Keep the structure of your programme as it is, but reduce each session by half.’

On the day
Follow these pre-tri tips from the experts.

• Eat your usual breakfast – what your body is used to. ‘It’s usually better if it’s something low-fibre and low GI – porridge is fantastic. Make sure you’re hydrated too,’ says Scott.

• Get there at least two and a half hours before the scheduled start to your race, recommends Usher. ‘This will allow you time to thoroughly check out the venue.’

• Prepare your transition area. ‘Rack up your bike as early as possible and memorise the position – the rows will be labelled. Lay out your kit next to it,’ says Whiting.

• Warm up! ‘You won’t normally be allowed in the water before your race, but make sure you do some brisk walking, light running or exercises such as arm swings or squats,’ says Usher.

• Don’t panic. ‘In cold water blood will move away from the skin and this can cause muscles to tighten. Take deep breaths and practise dunking your head a few times,’ says Zoggs Ambassador, triathlete Mark Yeoman (www.zoggs.com). If you’re not feeling confident, stay to the side or back of your swimming group – you can do breast stroke if you prefer. This less-haste-more-speed approach applies to your cycle, run and transitions too.

• If in doubt, ask. ‘There’ll always be a marshal or fellow competitor happy to offer help or advice,’ says Usher.

I did it!
With no prior experience, Jane Fielden, 42, from Ipswich (pictured on the left) completed the Mazda London Triathlon in 2009 (www.thelondontriathlon.co.uk) with pal Elska. 

‘Like most women Elska and I juggle several balls in the air – we have seven children between us and both work. But we decided over a bottle of wine one evening that we should do something positive healthwise in 2009. Elska suggested a tri – I gingerly agreed. We were reasonably fit, but it was daunting; in fact we felt physically sick when the entry packs arrived.However, on we ploughed – we hired wetsuits and dusted down our regular bikes, removing the child seats. We did months of steady training together, roping in our husbands to do the babysitting – and soon felt fitter and more toned, especially on our arms and legs.
‘After the initial “What are we doing here?” crisis on the day, I can honestly say it was amazing. We did our super-sprint distance tri in just less than two hours – and were absolutely euphoric. In fact, we loved it so much, we’ve signed up to two more this year! Just goes to show you don’t know what you’re capable of until you’ve tried.’

Words: Antonia Kanczula