WOMEN’S T R A I N I N G
Taking part in your first triathlon this summer? Then here’s our must-read women’s guide to everything you need to know before you toe that start line…
JESSE LAMBERT-HARDEN
Jesse is a nutrition and lifestyle coach and personal trainer, specialising in female health and performance. She’s also a member of the coaching team at Her Spirit.
Whether you’re about to tackle your first triathlon and need some useful tips or are a seasoned triathlete who needs a refresh, then this article is for you! You may well be starting your triathlon journey not knowing what to expect, or are a runner, swimmer or cyclist, but have never combined two let alone three sports. Whatever your background, the first thing to do is not panic! It can be very easy to feel overwhelmed at the thought of a tri, but as with most things in life the more you plan the easier it will be.
While planning is key in multisport, we also need to remember that we learn, grow and improve from making mistakes and what some of you may call ‘failures’.
Athletes are constantly learning, and it’s here where our group of triathletes from the Her Spirit community and coaching team will provide a great insight into what to expect and some useful advice for those starting out.
PRACTISE, PLAN AND REHEARSE
“Planning and practice are vital to help you to get through the race,” says Her Spirit triathlon coach Lucy Partridge. “You’ve put in the hard-work training, but don’t forget to also practise for the race itself. Run through each step in your mind, watch races on YouTube, ask friends/colleagues/family who’ve done one – all this will make race day better, build confidence and ease any anxiety you may have.”
TRAIN IN YOUR RACE KIT
Train in the kit you plan to wear on race day so you know that it a) works and b) is comfortable. By ‘wearing it in’ you’ll prevent race-day blisters, chafing, bouncing and other awkward or painful mishaps.
SWIM IN OPEN WATER
Do at least a few sessions in the open water, because it’s very different to training in a pool. Gain confidence in these conditions will help reduce and concerns come race day. ( Her Spirit now offer local coaching in open-water swimming, running, biking and bike transition training which can be booked via the app or website.)
INCLUDE BRICK SESSIONS
It’s easy to assume that you can train in the three separate disciplines, but never actually do more than one of them in one training session. But brick sessions allow you to practise that switch between two sports and get you used to performing one discipline after another (which is especially key for the bike-to-run transition and getting used to the ‘jelly legs’ feeling). They also help you recognise how transition feels
and allow you to work out how long it takes you to adjust.
PRACTISE TRANSITION
By going through each step of the two transitions – taking off your wetsuit quickly, changing your shoes/equipment from bike to run, taking on board some fuel – you’ll avoid last-minute panicking and save some time.
USE YOUR FUEL IN TRAINING
Don’t leave your fuelling and hydration strategy until race day; plan and practise what fuel you will take on board during the race. There are lots of options to choose from: gels, drinks, bars, jelly babies, jam sandwiches, maltloaf… so it’s important to practise what works for you, both in terms of energy levels and digestive upset. Also practise and plan when to eat and take fluids on board.
INCLUDE PLENTY OF RECOVERY AND CROSS-TRAINING
Recovery is where the magic happens as it allows your body to adapt and repair from that day’s training. Include regular mobility work as part of this recovery.
Also include some cross training in your schedule, in particular strength training will be a useful addition to help both improve your muscle strength and power and prevent injury. There are a variety of fantastic strength training classes to choose from on the Her
Spirit app that complement triathlon training, such as strength, core, Pilates and yoga classes. All of which help prevent injuries and support your mobility and strength.
PLAN FOR THE ROUTE
If possible, go and check out the route in advance. If you live too far away from the race make sure you have an idea of the route so you’re prepared for any big hills, transition, race rules, etc.
DON’T SPEND A FORTUNE
There is of course a need for the right kit that’s both comfortable and makes you feel good. But it’s very easy to fall into the trap of buying everything that everyone else has. Just remember, the latest gadgets won’t necessarily make you any faster or better. Especially in your first race! So stick with what works for you. “In my first event I was overtaken by a Brompton,” says Her Spirit member DebsM, “so you definitely don’t need all the flash gear and a snazzy bike to enjoy competing.”
FIND THE RIGHT TRIBE!
The most frequent piece of advice from the Her Spirit community, from both experienced and first-time triathletes, is to find a
“I’ve yet to meet anyone who wasn’t supportive, friendly or encouraging”
supportive community to share your triathlon journey with.
Marie Moss, Her Spirit mind coach and first-time triathlete, believes that everyone should find the right tribe. “I’ve yet to meet anyone who wasn’t supportive, friendly or encouraging. Don’t let thinking that it’s for professional athletes only put you off. Anyone and everyone should have a go. You will make friends.”
ENJOY THE EXPERIENCE
After covering all the serious points above, it’s important to take it all in and just have fun! Trust us, you’ll feel amazing afterwards!