The power of triathlon

One of the fastest growing sports in Ireland and beyond over the last few years, has been Triathlon

Triathlons consist of a swim, cycle and run, consecutively and vary in distance depending on the particular Triathlon being undertaken. It is advised to start with the shorter distances in order to gain experience, but it’s often the case that some athletes suit the shorter distances rather than the more extreme Ironman distances.

Here are the following distance options:

• Sprint Distance: 750-m (0.47-mile) swim, 20-km (12-mile) bike, 5-km (3.1-mile) run
• Intermediate (or Standard) distance: commonly referred to as the “Olympic distance”: 1.5-km (0.93-mile) swim, 40-km (25-mile) bike, 10-km (6.2-mile) run
• Long Course: 1.9-km (1.2-mile) swim, 90-km (56-mile) bike, and a 21.1-km (13.1-mile) run (half marathon) or 70.3 Ironman
• Ultra Distance: commonly referred to as 140.6 (total distance in miles, equivalent to 226.2 km) or the ‘Ironman’; 3.8-km (2.4-mile) swim, 180.2-km (112.0-mile) bike, and a 42.2-km (26.2-mile) run (full marathon) or Full Ironman

Although at first, these distances seem daunting, the reality is with the will, motivation and commitment, and the right training plan, it is completely achievable.

The Swim

One of the most common reasons people give for not attempting a triathlon, is their fear of swimming, or open water, and I can 100% relate to that fear. Up until two years ago, I had such a debilitating fear of water. I could not swim, and could not even put my head into the water of a swimming pool, let alone consider attempting an open water swim in a sea or lake. However, I had already committed to my first triathlon so I would’ve never have forgiven myself if I opted out, having not even tried.

I found a fantastic swim coach, Carol Walsh in Westwood Gym, Clontarf, and took one lesson a week, along with one session on my own. At the start it was deeply frustrating trying to get my stroke right while battling with my breathing. I have always had issues with my breathing due to my anxiety. Whenever I concentrated on my breath, such as when I meditated or swam, I tended to hyper-ventilate, so throwing this on top of my fear of water was not ideal.

However, after 2/3 weeks of consistently swimming twice a week, I slowly started seeing improvements. Your brain starts to automatically tell your arms and legs what to do, and it’s this frequency and consistency that ultimately turns you into a swimmer. You do not have to go to the pool and do endless lengths at the start, you just have to get used to the feel of the water and your stroke. After another couple of weeks you will find yourself relaxed and content in the water, the key is patience and consistency. After some more time, try to get in with a swim club lane every week. Do not be frightened by these as you swim in the lane with peers of the same ability, and you swim at your own pace.

Only three months after jumping into the pool to learn how to swim, I found myself doing my first open water triathlon race in Longford, and ironically the swim was the most enjoyable part of the race and I also put in a great time in the lake. I was very proud of myself for overcoming my fear and now swimming has become something I enjoy doing. However, I had to get out of my comfort zone and challenge myself to achieve this, but the payoff for me mentally was immense.

The Bike

Cycling is a beautiful sport. Getting out into the open air and embracing your surroundings can massively relax your mind, although sometimes testing on the legs. It’s very easy to be present when you cycle. What I mean is, you enjoy the moment. You are not thinking of the future nor the past, you are just submerged in the now, and this is an incredibly important attribute of a healthy mind, the ability to be present.

A lot of first time triathletes worry that they have to go nuts on the bike and spend endless hours out in the cold. The reality is very different. Most beginner programmes will have two cycles a week. One at the weekend, where you get outdoors and take an easy but longer spin, while during the week you can use a gym bike or turbo trainer to get the miles into the legs. You are not trying to go over the top. Remember this is an endurance sport, so it’s about maintaining a steady and comfortable pace. If you are constantly out of breathe and exhausted you are going too fast and pushing too hard.

The programmes we are offering are tailored to build towards a summer race. Right now all you need to do is get used to training in your aerobic zone. If you over do it, you will get injured. If you stick to the expert plans from Sports med Ireland and Endurance state, you will naturally and safely get fitter and stronger without flogging yourself in intense sessions. Use the bike to go out and chat to mates. So much conversation in this country is done in pubs, however, I have found some of the most frank and upfront conversations I have had, have been on a bike chatting to mates or even complete strangers. It’s a lovely feeling and should be encouraged.

Remember, this is about building your fitness over time, not overnight. Take the scenic route as it’s much more rewarding.

The Run

The run has always been the hardest part for me. Being an ex-rugby player and 16 odd stone at 6’6, I am hardly built for long distance running, so I had to be smart.

Running, if not approached with all the respect it deserves, can be the biggest cause of injury in both beginner and experienced triathletes.

You are putting the knees, ankles and hips under intense pressure for a long period of time, so it’s essential that you strengthen them to withstand and support you during your training and race. We will be incorporating simple strength exercises to build the running muscles, so do not ignore these. They can be done in the office or at home, and are very practical. You will not improve your running times or distances unless you can build up the muscles that support your joints.

However, as hard as the run can be for me, I have worked on it and built up my running muscles and endurance. Running, over every exercise I do, has the most calming and mood enhancing effect on my head. What often brings on my anxiety attacks and mood low’s, is when I have too many thoughts racing around in my head. I can’t relax and I constantly have this feeling of dread because these thoughts gradually make way to madness. When I run, I find it virtually impossible not to be completely present in myself. I stop thinking, I stop downloading information, and I start relaxing, which is deeply difficult for me to do. When I finish my run, my head remains calm and in a relaxed state. It may not be this way for everyone, but for the vast majority of people I speak to, running has the same effect. Some people like running with music, but I like being completely tuned out, listening only to my breathing and footsteps.

However, I see people out running, blue in the face with fatigue and barely able to catch a breath. In this programme, that is not the way to run. This will only lead to injury over longer distances. You need to build the running up slowly. Go out for brisk walks even for the first few sessions. Do not go out and run as hard as you can for as long as you can, it’s pointless and in fact counterproductive. Trust the programme. You will safely and naturally improve your running over the course of the programme, even though you may feel like you are barely moving at the start. It’s all about injury prevention and rest and recovery. Once again, ask a family member or friend to run with you, but do not push it. If you put in the simple strength building technique and follow your programme, running can become your best friend.

Finally, there will be weeks where you really could not be bothered. Everyone gets them, everyone. You need to start with a powerful motivation to achieve and you will get through these tougher weeks. Keep reverting back to your motivation. There will be days in the pool where you feel you are not improving and hate it. We all have those days.

There will be days when the bike feels like it weighs a ton and your legs are like granite, once again, we all have those days. There will be days when you are sick, or even perhaps feel quite low, we all have those days, and let them pass. Missing a few days training is not the end of the world and in fact sometimes a rest is required. Listen to your body. It will feel sore at times and at times you will have to take a day off. That’s no problem. We will try support you online in any way we can, to help you overcome any issues along the way but one thing I can promise you is, if you put in the effort and commitment, the feeling you and your loved ones get when you get cross that finish line is hard to beat.

Best of Luck

Basic Equipment Requirements: Goggles, Swim Cap, Wetsuit, Tri-Suit, Bike, Bicycle Repair Kit, Helmet, Cycling Shoes, Clothing and Running Shoes.