10 TIPS TO CONQUER LONG-COURSE TRIATHLON
The Wiggle X Hoka Flyers have been on a hell of a journey since winning an incredible competition at the end of last year. Here’s what our band of crusaders have learned along the way…
01 Get in the right gear
“Invest in good-quality gear,” Green advises. “The dhb Aeron wetsuit was a gamechanger and my trusty Hoka Cliftons will forever be my preferred shoes. But remember to avoid trying any new gear on race day.” Of course, quality gear’s no use if it doesn’t fit you and your shape. That’s especially true on the bike where we’d certainly recommend undergoing a professional bike fit. This is the discipline you’ll spend the most time on, so this is an expenditure that will more than pay dividends over time.
02 PLAN TO PEAK
“Don’t just plan your training – plan how your life will fit around it, too,” says Gill. “It’s great to have your training panned for the upcoming week, but it may not work out if you don’t factor in other commitments. When I looked to the week ahead, I ensured that I knew if my sessions would be before work, earlier on a weekend due to family stuff and so on.”
03 seek out guidance
“Find a club or coach to guide you,” Jones recommends. “My training approach in the past has been to go full whack at each session. Having a coaching team ensured I built steadily towards my A-race, holding me back from going too hard in the first few months of training so that I peaked at the right time.” As the Cheethams showed with the Flyers, your coach doesn’t have to be all about the one-on-one physical time. Lockdown left us with a mastery of Zoom, Skype… which is incredibly handy to hook up with your triathlon teacher, no matter where you are in the world.
04 know the course brands
“When it comes to nutrition, everyone has certain brands they get on well with. It’s why we train with them so we’re confident they’ll work come the race,” ways Gill. “However, I’d suggest as a back-up practising with the on-course nutrition if anything goes wrong.”
05 TREAT YOUR BODY
“Have regular sports massage,” says Green. “It can be painful but it really helps.” As well as reducing aches and pains, regular massage has been shown to improve circulation, energy and alertness, albeit once the pain of a deep massage has eased! Regular massage is also associated with improved immune function. Foam rolling is another option, though ideally get a professional to show you how to use it first.
06 BE SPECIFIC
“Think carefully about which course you sign up for and train specifically for that course,” says Stockdale. “Ironman Wales was very hilly, and so demanded plenty of bike and run hill training.” This specificity is key whichever race you sign up for. Open-water sprint triathlon? Practise outdoors as much as you can. Long-course bike? Weekly rides over 5hrs are essential. This specificity will really pay off come your big day.
07 BE PREPARED
“When it comes to your event, plan for all weathers,” says Stockdale. “Even if the forecast looks good, things can change really quickly; just a pair of arms and a thin gilet will save you if things get cold. Also, if there are technical descents on the bike route, take extra time and don’t risk a crash. There were quite a few nasty ones at Ironman Wales.”
08 Stock up on solids
“I’d highly recommend incorporating solid food on the bike to help prepare your stomach for the run,” Jones suggests. “On the run is when you’re likely to be relying more on gels and energy drinks.” To that end, we’d recommend bagging yourself a copy of Feedzone Portables by Allen Lim and Biju Thomas. It’s a fine resource for on-the-fly recipes.
09 REST AND RECUPERATE
“Factor in rest afterwards,” advises Stockdale. “And if you’re lucky enough to have friends and family supporting, spend some time with them afterwards and reflect on what you’ve achieved and get their stories, too. I certainly wouldn’t recommend going back to work the day after!” Also, try and knock some protein back, as well as carbohydrates, albeit go for savoury rather than sweet carbs as you’ll be more than sick of sugars by the finish line.
10 JUST DO IT!
“In the words of a certain famous sports brand, just do it,” beams Gill. “The feeling of crossing that line is amazing and I just wish I’d started this journey earlier, back in 2017 when this first became a goal. If you want to do something, create a plan, a realistic time frame and just get at it!”