Triathlon is a multisport endurance race where you swim, bike, and run over various distances. From November 15 to 17, the new T100 Triathlon World Tour will visit Dubai.
While the gruelling 100km distance will attract professional triathletes from across the world, the sprint triathlon —750m swim, 20km bike, and 5km run — offers a more accessible option.
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It’s an endurance challenge that requires strong motivation and commitment but ideal for first-timers. This writer has signed up for the sprint triathlon.
With less than four months to go before race weekend, I asked two world-renowned British T100 athletes for help with my triathlon training and preparation.
Sophie Coldwell was part of Great Britain’s gold-winning mixed triathlon team at the Commonwealth Games 2022, while multiple Ironman triathlon winner Kat Matthews recently finished second at the T100 San Francisco.
Below are some of their top tips for triathlon success.
Join a swim club
Sophie: “Swimming is the most daunting element for most first-time triathletes, and it’s the most technical, too. Joining a swim club will keep you accountable to practise regularly, and it lets you experience swimming in open water as a group. It feels very different to swimming in a pool!”
Ask someone to watch you swim
Kat: “It’s sometimes hard to tell what you’re doing wrong when you’re swimming. Ask an experienced swimmer to watch you, or film yourself to send it off to a coach. After all, we all live busy lives, and you don’t want to be wasting your time in the pool. There’s also no point thinking about your pace until you’re well into your training. Concentrate on technique first.”
Invest in a static bike
Kat: “When you’re a cycling novice, training on the road can feel a bit risky. But a turbo trainer — a static indoor resistance platform — is a great way to practise. You can use it in all weathers, and you can jump on it whenever you have a spare half an hour. Just make sure you go out at least once a week so that you learn how to handle your bike properly.”
Focus on your weaknesses
Kat: “When I’m deciding which discipline to practise, I ask myself ‘what would I rather do?’ And then I do the opposite. For instance, if I think I really want to go for a run and don’t want to swim, that probably means I need to work on my swimming.”
Practise transitions
Kat: “You don’t have to swim, bike, and run in a row. Just going for a quick run on the treadmill after cycling one time is enough to let you experience how it will feel when you go from biking to running. Practise your transitions, too, to help you mentally cement the order that you will do things.”
Don’t run too much
Kat: “Do as much cycling and swimming as you can — that will get you to a good fitness level. But you shouldn’t do too much running. You just need to condition your body to tolerate the impact of running, and so doing regular short distances is more than enough.”
Know your equipment
Sophie: “There’s no point spending lots of money on fancy kit if you haven’t tried and tested it. Practise fastening your helmet, changing your shoes, and make sure you try out your tri suit. I recommend wearing a tri suit rather than a swimsuit. It’s a lot more comfortable.”
Invest in time-saving additions
Sophie: “Getting a helmet with a magnetic clip, putting elastic laces in your trainers, and having your shoes already clipped on your bike can make all the difference and save valuable seconds.”
Prepare for the heat
Sophie: “Take hydration tablets every day during the week before the race, just to make sure you are properly hydrated before you start. Drinking during the event is super important too – you will sweat a lot. Plus, the hotter it is, the steadier your pacing should be. Don’t push yourself over the edge and into dehydration. It’s hard to come back from that.”
Tone down your training
Sophie: “Drastically reduce the length of your workouts so that you are not too tired on race day. You can still do some short sessions just to keep your mechanics running fast, but make sure you don’t overdo it.”
Walk the transition area
Sophie: “When you’re in race mode and starting to feel fatigued, it’s easy to become disorientated in the transition area and run straight past your bike. It’s even happened to me before. When you arrive at the venue, have a walk through where you come up from the swim, go to your bike, and make sure you know where your equipment is.”
Make a race day plan
Sophie: “Being nervous before a race is a positive thing, it shows you care. But you can’t let your nerves control you. I always write out my race day plan to help me remember what time I need to eat, when I will check in, what I’ll do for a warmup, and everything else I need to know. That way I have something to refer to if I get a bit flustered. Other people like to listen to music to calm themselves down, too.”
Fuel yourself properly
Sophie: “I always have rice pudding plus a banana, yogurt and honey about three hours before a race. But anything that’s easy to digest and low in fibre is a good option. During the race I have a carb drink and gels. There’s so many products and flavours on the market, so it’s just a matter of trying them and finding what works for you. You don’t want to get to race day and find they give you a stitch or you don’t like the taste.”
Stay in the moment
Kat: “Try not to think about how tired you are and how far it is to the finish line. Just focus on the next kilometre ahead of you. Otherwise, it’s easy to spiral and start to doubt yourself. Whether you are doing the sprint or the 100km the same thing applies. It’s a mental battle to stay in the now.”
Enjoy the journey
Kat: “Training for a triathlon can be very rewarding. I love the feeling of getting better at things, and committing to something that makes me feel healthier and happier. I enjoy meeting new people at races, too. Even though it’s a solo sport, you can still mingle with athletes from all over the world.”