The six-time IM winner and cancer doctor shares her tips

Few people can balance racing at the highest level and working full time. Dr Lucy Gossage can, and she’s here to share her many words of wisdom for beginners

1 GET SOME SWIM COACHING

I never swam as a kid so had to teach myself front crawl when I started triathlon. By the time I had swim coaching I’d ingrained so many bad habits that it was almost impossible to break them. So if you’re the same, invest in some swim lessons early on.

2 USE RACES FOR TRAINING

I was terrified of racing when I first started. I’d get so wound up I could only do one or two a year. I eventually realised that races can be a fun, hard training session and that you don’t always have to bring your A-game. If you’re not racing for a result, it doesn’t matter where you finish; save that for the races that matter. In the meantime, use some low-key races as training to enhance your performances in the important ones.

3 DON’T OVER-TAPER

For my first Ironman races I’d have a three-week taper and do virtually nothing in that final fortnight. Looking back, I’m certain I over-tapered. Everyone is different and finding your perfect taper is an art. Start off by doing some short, high-intensity sessions in the two

weeks before a race.

4 SLEEP IS VITAL

I was still working full time when I started racing pro. I’d get by on six hours sleep a night during the week but by the weekend I’d be shattered. As a full-time pro, I discovered the importance of rest and recovery and now, as I’m trying to juggle racing and working again, I prioritise sleep over training – it’s often better for me to have an extra hour in bed than get up at 5:15am for a swim session. I need eight hours’ sleep a night, no matter how much I’d like to get by with less, if I’m going to get the best out of myself as an athlete.

5 LISTEN TO NIGGLES

In my early years as a pro I kept running through some minor injuries that eventually became serious problems. I’m now much more cautious and try to manage injuries rather than carry on regardless.

6 BELIEVE IN YOURSELF!

I still tend to write off results as flukes but I’ve learnt that without some self-belief, you’ll never get the best out of yourself. Mental prep is as important as physical prep and it will help you on race day. Going over all the hard work you’ve done, drawing on your previous race experience and reminding yourself why you’re racing – all this will help you empty the tank.