Award Winning Mind + Body Ninja and Optimum Nutrition Athlete Kim Ingleby, empowers people to believe in themselves & make it happen. She believes that anyone can do a triathlon, that there are so many races available for all levels (pool or open water, mountain bike to road bike, road to off road running) and that they are great fun. All you need is the courage to go for it. The distances start from 400m swim, 20km bike and 5km run although there are super sprint beginner’s ones which can be even shorter. Below are her top tips for beginners on the Triathlon circuit:
Rest is as important as training
Rest days are as important as training days – this is where you get the benefits of your training. Make sure you refuel well and book a good sports massage. Listen to your body and only train when you feel good – sessions can be adapted according to your lifestyle, and always make sure you have 2-3 good rest days a week when you are getting started. For more on recovery, check out our Optimum Nutrition guide to recovery.
Nutrition is key
When training for any sort of race, maintaining good nutrition is essential. This can be particularly important for people who are looking to tackle a triathlon. Eat quality, nutritious, healthy food each day and make sure you drink plenty of water. Getting enough protein in your diet so your body can recover from heavy sessions is also vitally important.
Get the Right Equipment
If you are cycling in bike shoes, buy a pair of speed laces to put in your trainers to make it easier and quicker to get your trainers on. To make your cycling more efficient, you can buy cycling shoes, peddles and then clip into the peddles – this takes time to learn but will make you faster – worth considering once you have done a couple of races if you enjoy it! Make sure you find kit that is comfortable to run and cycle in – triathlon suits offer a little padding but not too much for running, get a good sports bra too if there’s not one built in.
Get the Right Bike
You don’t need a really expensive bike but it does need to fit you well – if you are unsure then take it to your local bike shop to check your set up. Get confident changing a tyre just in case you need to on a longer training ride or during the race, it is your responsibility to know what to do!
Closer to the Day
Keep a training diary of what you do and how you feel. Ask for professional advice if you are unsure where you’re at or if you need some extra confidence or motivation. Book a swim, bike or run 1:1 session with a professional for technique tips. Find a trainer partner to keep you accountable, or join a club for support. Book a sports massage to keep your body feeling in top condition and reduce the risk of injury. Make time for your core & stretching sessions to improve your speed and endurance & avoid the risk of injury. Regularly practise the brick sessions (swim to bike, bike to run, run to bike) so you know how your body and legs may feel when quickly changing from one discipline to another.
On the day
Get there early on race day to set up your bike in transition and walk the routes in and out of transition so you remember where everything is. Also remember you need to do up your helmet before you take your bike of the racking! Most importantly don’t forget to relax, enjoy it and believe in yourself! Best of luck to everyone who is taking on an endurance race this year! Make sure you fuel your recovery from Triathlon training with Optimum Nutrition Gold Standard Whey or Gold Standard Plant Protein.