SOPHIE COLDWELL
A member of the British Triathlon World Class Performance Squad for 2018, Sophie shares her top tips for preparation and recovery
Newbie tips from the rising GB pro
1 INVEST IN WARM KIT
With summer drawing to a close, the colder weather will soon be kicking in, and this can make training sessions harder – I’m sure we’ve all experienced hands so cold that you can’t unlock the front door, or feet so numb that they burn when you jump in the shower! So it’s a good idea to splash out on some key pieces for autumn and winter – waterproof gloves, a thick jacket and some waterproof neoprene overshoes will make your outdoor activity much more enjoyable.
2 LOOK AFTER YOUR BIKE
For safety reasons alone, this is an absolute must. Regularly check that your wheels are done up tightly, your tyre pressure is optimum for the conditions, and your brake pads and tyres aren’t too worn. Also get your local bike shop to carry out a service every now and again. Not only will you save yourself a few watts, you might also prevent a crash!
3 CHECK YOUR GAIT
Running can cause a lot of injuries, due to the sheer amount of impact it puts our body through. Try to minimise this risk by getting a gait analysis done before buying some new trainers. Most run shops will do a gait analysis free of charge, and will ensure you get a pair of trainers that are suited to your running style. They’ll also correct any under or overpronation.
4 GET MOBILE
When it comes to training, I always focus on mobility, activation and conditioning. Before every swim, I do 15mins of mobility work and some upper-body activation. This is to make sure I’m moving well, and to get the muscles firing up. I also put extra mobility into my bike sessions, as my back and hips can get a bit tight. Lower-leg conditioning makes up a large part of my gym schedule, as it ensures that my feet and calves can cope with running.
5 THE POWER OF SLEEP
A lack of sleep not only makes us grumpy in the morning, it hampers recovery and increases our chances of becoming ill or picking up an injury. So make sure you get enough!
6 TAKE AN EASY DAY
We put our bodies through a lot – early mornings, a lot of training, not to mention all the ‘everyday’ things we do (which add to our fatigue without us realising). So don’t be afraid to enjoy a few easy days or take a day off – it’ll allow your body to absorb the training and reset for the next block.