On a beautiful lunch break here in Devon, I am just having a quick bite to eat before heading back to the studio to coach.
More recently, in fact since I have been coaching people to do their first triathlons and then taking them on to their next challenge I have a had quite a few questions recently about starting triathlons. A place I was at just over 3 years ago, making the transition from rugby was tough! I have coached beginners to their first triathlon and coached people to their first ironman completion and no matter the distance the challenge for me as a coach and them as an athlete is both an exciting and a nervous experience.
So if you are thinking about getting involved in your first triathlon this year, here are a few tips for you.
- Get your bike early so you can get comfortable on it. Indoor training is ok, but nothing can replace getting used to your bike, the gears, the handling etc. That said what ever your bike budget, it should include a good bike fit. I can strongly recommend Paul at Ride Plymouth for this and I have used Launceston Cycles for my bike repairs and servicing. This is probably where most people go wrong, they spend out on a bike, but can’t ride it anywhere near their potential. They are wasting energy and working far too hard. A proper bike fit will see you more comfortable, perform better, run better off the bike and reduce injuries.
- DO NOT SKIMP on kit. Running shoes, tri suit, bib/cycle shorts. All kit must be comfortable. But you can get by on a budget option, which might not always be the best but perfectly ok. But running shoes, trisuit and cycle shorts are things you just want to be perfect, for health and comfort reasons.
- Stop talking about it, get out there! While I will always track my clients training volume, to make sure they’re doing enough and not too much. As a beginner just putting the hours in will be the biggest performance gainer in the early days. Just getting in the pool, on the road and in your trainers. This time last year I had two friends doing their first ironman 70.3 for which I coached them and one of which is now joining me in Australia for the World Championships. Don’t worry about HIIT, intervals, specific hills, track etc until you have a base. By all means integrate intervals of work and rest into your training, normally a good hill will sort that for you. If you are already used to training then you can start to move forward and get more specific.
- Join a club if possible; great for making training more sociable, picking up hints and tips (some of which are to be taken with a pinch of salt and choose carefully who you listen to), and access to coaches or if not coaches then people who know people who can help you. I joined Tavy Wheelers, they have been great and very welcoming. If you live near by speak to Martin Williams, he will help you.
- Spend some time and money on technique work where you need to; if you’ve an injury history, or any problems get a physio screen, make sure you have any imbalances fixed so they don’t create problems later on. Specifically; swim coaching for better form and technique, run workshops to look at foot placement, posture and cadence. Having a coach/trainer to help strengthen your body for the demands of the training will be invaluable. This last point is probably where I am bit biased, but let me tell you, I 100% believe that having my coach (who also happens to be a very good athlete) was the reason I have been getting better and better this season.
- Treat your body with respect. Get regular sports therapy, eat nourishing foods and sleep. Reducing stress on the body in the way of postural, nutritional and hormonal, will be the difference between you making the start line and not. Eating plenty of antioxidants during the training will help, taking a few basic food supplements will keep the immune system strong and finding a good, reliable sports therapist will keep you injury free.
I hope this 6 quick tips from someone who 3.5 years ago had only been on a road bike a handful of times, swam depths rather than lengths and was more akin to sprints and big hits than long distance running will help you.
If you want help getting into triathlon or getting better, I am more than happy to help you in whatever way is best for you.
Enjoy the rest of your day,
Matt 🙂
