RICHARD MURRAY
Regular racer and top-10 finisher Murray has been competing on the global multisport circuit since 2005. Here he shares his top tips for newbies…
1 GET A COACH
I think for any beginner, it’s important to get a coach, even if it’s only for a few sessions. Someone who can give you guidance about training, your technique and a solid understanding of the sport. Without a coach, it can be a bit of a minefield when starting out and just the smallest amount of advice can make a huge difference.
2 MAKE IT FUN
If you’re not having fun, why do it?! Triathlon is an amazing sport but if you’re not smiling, there’s no point. Make training enjoyable, mix up your sessions and do it with friends. The novelty is going to wear off very quickly if you’re swimming hundreds of lengths on a Friday night while your friends are out, or biking on your own in the pouring rain having a miserable time.
3 GET THE RIGHT KIT
Before you go and race, make sure you have the right kit and that you’ve tested it and are comfortable with it. I see many beginners with the wrong kit: a wetsuit that’s too small, bike too big or nutrition products they’ve never tried that give them stomach cramps. Triathlon is hard but the kit can make things just that little easier. Do your research and try and test everything before you buy it and certainly before you race with it.
4 PREP WELL
When it comes to racing, there are so many factors out of your control. You need to be prepared as much as you can. Practise your transitions from swim to bike and bike to run; practise changing your tyres, so if you get a puncture during a race you know what to do. And of course, test your nutrition so you’re comfortable with it. If your body doesn’t agree with the nutrition you’re taking, no matter how well your training has gone and how much you’ve prepared and practised everything else, you’re just not going to be able to perform.
5 RECOVER PROPERLY
Recovery is so important. Without time to let your body physically and mentally recover from the rigours of training, you’re not going to do yourself any good. Your performance will decrease and the risk of injury will increase. Take care of yourself! I put a lot of emphasis on recovery – getting 10 hours sleep a day, relaxing when I’m not training or racing and putting my feet up. This is so important for your body to recover, so you can go out again and train to the very best of your ability.