Triathlon Training

As part of my goals for 2019, I had set myself a challenge to complete a Triathlon. Each year I like to take on a physical challenge and wanted something a little different from a run alone. After finding out about a local triathlon at Tallington Lakes from a client of mine, I took a look and before I knew it had signed myself up. There are three distances to choose from at Tallington Lakes, I went for the middle option, the Sprint. The swim was 750m, the cycle 27.1km and the run 5km. After talking about it lots my client also decided to give the sprint a go, along with Alex (my boyfriend).

Having never taken on anything like this before it was time to start doing some research on training and get a plan in place. Due to work commitments and life in general I wasn’t able to stick to a set plan each week but did try to follow a general rule. I started specifically training for the triathlon in February, giving myself four months before the race. Plenty of time to increase my fitness levels and work on technique. As I run regularly as part of my usual training the focus was more on the cycle and the swim.

To start off with, each week I was aiming to run, cycle and swim at least once a week along side some strength training in the gym. Strength training is just as important to accompany the rest of your training. I learnt my lesson the hard way when training for my marathon a couple of years ago and lacked this side of things. I ended up suffering with both my knees. Strength training helps us to bullet proof ourselves from injury and create a strong foundation to work from. The focus of each session would involve some key compound movements and some isolation work, including lots of single leg work, as we never run or cycle on both legs at the same time. I used a mixture of both strength and power work with a rep range from 6-10 and more endurance work with rep ranges from 12-20.

Throughout those few months, myself and Alex got out on our bikes as much as we could; we even had a couple of days out to Sandringham and Snettisham to cycle the coastline. Your training doesn’t have to be boring or too strict, make the most of just getting out and about, racking the miles up and enjoying spending time with someone. The perks of being a Personal Trainer meant I also got some runs in with my client and Alex of course.

After a couple of weeks of getting into a bit of a routine I started to incorporate brick training around once a week. Brick training is when you incorporate two or more disciplines into one training session. The easiest two to combine at the start is cycling and running. The swim can be a little more challenging especially if you’re swimming in an inside pool, you can’t very well go dripping wet into the gym!
I started off with some shorter cycles followed by a run. I did most of these outside rather than in the gym because I enjoy it more and it prepares you for the day. However, when the weather wasn’t in my favour I did a few sessions in the gym. The first one you do feels pretty strange, your legs tend to feel very heavy and it takes a while for your brain to catch up and realise you’re trying to run! It gets easier though I promise. However, short your brick training is every little helps.

The next thing I had to do was tackle the swim. I consider myself a good swimmer but not particular great on technique and that’s in a pool, not out on a lake with a current. The open water swimming doesn’t usually start until late April, early May so most of my swims were in a pool inside. My focus was to improve my front crawl and build my endurance up to allow me to swim the distance without stopping. You can’t put your feet down in the lake!
Once the lake opened for open water swimming sessions I managed to get three sessions in before the day. I’d like to have done a few more but just couldn’t fit it in the schedule, but some is better than none. The first time was a little daunting. I wanted to see if I could avoid using a wetsuit so went in with just my trisuit on. Adjusting to the water temperature is the hardest part. My recommendation is to walk in to waist height, splash around a bit and getting your body used to it. Once you’re feeling ready start off with a few strokes just to get your chest in and regulate your breathing. That’s the hard part over. Now you’ve got the challenge of putting your head under. When you’ve mastered this bit you’re on the home straight. My first session was done all breast stroke but I did manage the full distance so was more than happy with that. A couple more sessions under the watchful eye of my client (she’s a fish in the water), and I was feeling a lot more confident.

Please remember that every training plan and schedule is different for everyone depending on their current fitness levels, strengths and weaknesses and their goals. This gives you a rough idea of the type of training you may want to take part in but seeking professional advice is recommended. If you have any questions, don’t hesitate to get in touch.

Race Day

After weeks of training and preparing myself the day had finally arrived and the nerves kicked in. It was an early start for us so we’d spent the night camping in the caravan with my parents the night before. This way we were on site and didn’t have to worry about travelling on the day. We’d also been able to register the night before and get our numbers and bikes ready. As it was our first time we also spent some time on the Saturday walking part of the course and finding our bike stations in the transitions zones. I’d highly recommend doing this if you’re new to triathlons. It really put my mind at rest that I knew where to go.

After bacon and egg sandwiches and a cuppa we headed down to the start line to set up. Once bikes, helmets, trainers and t-shirts were all in place, it was time for the off. The Olympic distance set off first with us, the sprint distance, just behind. It was a quick transition from land to water. I was grateful at this point for getting a few open water sessions in to adjust to the temperature with it being a chilly 17 degrees. Myself, Alex and my client all decided to stick to the edges of the crowd so as not to get caught up in the middle of the 105 of us! We soon all started to spread out quickly and get into our stride. I attempted to front crawl but found with so many people around me it was too difficult to get my breathing right and not end up with a foot in the face! Breast stroke it was for me, and it actually worked well as I managed my quickest time yet and to preserve some energy for the rest of the race.

Next came the bike, a quick wipe of the feet, t-shirt and helmet on and we’re off. As neither of us had worn a wet suit we didn’t have to worry about getting out of this. My legs were a little jelly after the swim but it didn’t take long to get them going. I’d borrowed a road bike so it took me a little while to figure my gears out (I’d recommend doing this beforehand and not leaving it to race day) but once that was right I was in full swing. The route was lovely, although all public roads, as it was a Sunday morning there was very little traffic. All the others riders were super friendly and helpful when it came to passing through junctions and giving us the all clear. The organisers had even been out that morning to spray paint the pot holes for us to avoid. The route was mostly flat with the old uphill climb thrown in. Alex was a little quicker in the swim and transition so I didn’t actually see him on the bike at all.

Once back at Tallington Lakes, it was back into transition for the run. This was much quicker as all I needed to do was drop my bike and helmet. As I'd done lots of brick training it didn’t take too long for my running legs to kick in and find a good stride. I was around half a kilometre into my run when Alex passed me in the opposite direction, safe to say he was well ahead of me but that was all the motivation I needed to keep me going. The run was a loop along the same road so once I hit the top I knew I was on the home straight. It was flat run but we did have the speed bumps to deal with and the odd goose or duck meandering around! Mum, Dad and Alex were at the finish line waiting for me which was a lovely welcome back.

Overall, I completed the race in 1 hour 57 minutes 34 seconds, with a break down of swim; 19:04, bike 1:09 and run 26:09. I was aiming for anything under two hours so was very pleased with my time. Alex smashed his time with a total of 1 hour 36 minutes! It was really lovely to complete our first triathlon together and we both thoroughly enjoyed ourselves. I’ve got a feeling it will become an annual event for us.

As a first timer or even someone with lots of Triathlon experience, I couldn’t recommend Tallington Lakes enough. The event was very well organised with no issues across the day. The atmosphere and support we received both inside the lakes and from spectators around the villages where we cycled was fantastic. When you’re feeling tired and a little sore, nothing quite keeps you going than cheers of encouragement from strangers and of course family and friends. All the finishers received a fantastic medal and a complimentary meal and water after the race. There was also plenty of merchandise to purchase, we went for a t-shirt which came in handy to attach our race numbers to.

If you’re considering a triathlon here’s a few things to think about equipment wise for the big day. You don’t need to spend hundreds of pounds on equipment, we certainly didn’t but of course if you get into races you may want to invest a little more down the line.

You’ll need a helmet for the bike ride, you will not be allowed to ride without one
You’ll need a bike, they’re not supplied. Any type of bike with safe breaks can be used but I would recommend a road bike if possible
You’ll need to attach your numbers to you somehow after the swim. You can either get race belts to do this, or like we did, just use a t-shirt with your numbers pinned on to pull over your trisuit
We were given swimming hats that were colour coded for our distance but check the race details as you may need to bring your own
A small towel to wipe your feet after the swim if you wish
Footwear for the bike and run. I wore my running trainers for both but you could use cycling shoes with cleats depending on your bike
Socks, some people go without but we opted to take those few extra seconds in transition to put them on for comfort
Water and energy gels; everyone is different in regards to what they like and need but some form of energy or electrolytes to stay hydrated and keep you going. We opted for electrolytes in our water bottles for the bike, which I took on the run too
Change of clothes and towel for after the race
Hopefully that helps to give you an idea of what you might need on the day. Any questions, just ask.

Post Race Recovery

Now race day is over the week that followed was all about rest and recovery. I kept the intensity low for a week or so then got back to my normal routine of strength training, running and now most likely swimming and cycling (being as I enjoyed it so much). It’s so important to give your body chance to recovery after a big event. If we don’t we’re more prone to cause an injury and over training often has the opposite effect of what we’re actually trying to achieve. You’re more likely to see a decrease in performance. Here’s a few of my top tips for recovering:

Stay hydrated and restore electrolytes
You’ve most likely lost a large amount of fluid through sweat from a big event, I know I did. During the race I took on water mixed with electrolytes however, this isn’t always enough. Make sure to drink plenty throughout the rest of the day and everyday for that matter. Try to sip rather than gulp it down. Your body can only absorb so much at once. As the intensity of the race was high I also choose to restore my electrolytes with some lucazade and coconut water throughout the day.

Nourish your body
You’ve just used a tonne of energy so replacing it and starting the recovery process is important. Getting a well-balance wholesome meal in you will be key here. A good source of protein to aid with muscle and tissue repair, along with carbohydrates and fats to replenish glucose stores. Straight after the race I had a protein bar just to keep me going, followed by some hotdogs off the BBQ being as we were still at the caravan. That night we made a chicken and sweet potato kale salad, packed with veggies and topped with avocado and feta for some fats. Just what we needed!

Gentle exercise and movement
To say we were feeling tired and pretty sore was an understatement. As the day went on the fatigue kicked in and naps were needed, however we did try to keep moving as much as possible to prevent our muscles ceasing up too much. The worst thing we could do this week is nothing. Luckily, we both have pretty active jobs so sitting at a desk is limited which believe it or not really helps to keep everything limber.
The week following the event I kept the intensity low with walking, swimming, yoga classes and towards the end of the week I started to add in some light weights. Daily movement is key and just doing what feels good for my body.
Stretching and foam rolling will also help to relieve any tension and knots formed.

Sleep
Our bodies do most of their recovery and repair whilst we’re asleep so it’s vital that we take the time to get enough of this. Not only after a big event but also every night. I can safely say that night we were tucked up in bed by about 8 o’clock and slept like babies!

I hope you’ve enjoyed reading about our experience completing our first triathlon and are maybe feeling a little inspired to try one too!