With a super-sprint or ‘mini’ distance triathlon, you can take on the swim-bike-run trio and become a triathlete, too
WORDS: JENNY ROWE
Forget the Ironman, which sees competitors cover inconceivable distances. A super-sprint race is far more fun, and within arm’s reach: it’s usually a 400m swim, a 10k bike ride followed by a 2.5k run.
‘Triathlon is much more accessible than people think. As long as you have a bike, a swimsuit and some running trainers, you can get involved,’ says professional triathlete Rosie Weston. ‘There are beginner-friendly triathlons called GO TRI events (gotri.org), where it’s common to breaststroke the swim, cycle on a mountain bike and walk large portions of the run course.’ More women are taking up the challenge – in 2018 over half of the GO TRI online community were female*. Curious to know more? Here’s the lowdown.
Starting from scratch
Lots of women enter the sport because they already love to swim, cycle or run. This makes training easier, as aerobic fitness transfers between disciplines. However, it is possible to start from scratch if you give yourself enough time to prepare, says triathlon coach and personal trainer Simon Webster from the Goodwood Health Club (goodwood.com). ‘Gradually increase your load until you are doing cardiovascular exercise at least three times per week for a minimum of 20 minutes each time.’
Try to tick off one run, one ride and one swim. Then, depending on which distance you’re taking on, build your endurance from there. Stay as consistent as you can, rest when your body is tired and have a ‘taper’ (easier) week before the race.
‘Once you’re confident in each element separately, doing them all together won’t feel so daunting,’ adds physiotherapist and endurance athlete Lucy Sacarello (lucytriphysio.com).
Keep on swimming
If you think you’re not a natural swimmer, this may be the most intimidating part. Fortunately, many shorter races use pools rather than the sea or a lake, which takes away some of the fear factor. ‘Either way, I would always recommend doing most of your swim training in a pool,’ says Simon. ‘Once you progress, you can seek out supervised local open-water swims.’
Even in the pool, many beginners struggle with shortness of breath and panic. ‘Focus on exhaling slowly when your face is underwater,’ says Rosie. ‘When you raise your head to breathe, you only need to inhale rather than rushing to take a full breath in and out.’ If you’re already a seasoned swimmer but want to up your pace, hire a coach for a one-to-one session. They’ll identify ways to im
