New to triathlons, know you need a training plan but daunted at the prospect?

 

To allay any potential fears, we decided to sit down with two time world champion Helen Jenkins, co-founder of our official insurance provider Pedalcover, to find out her training tips and tricks.

 

“The first piece of advice I would give is to start! Start training as soon as possible. Beginning is probably the most daunting aspect of any new training regime. Don’t make any grand plans for what you want to achieve, just begin.

 

“It’s important not to overexert yourself initially. Don’t try and run a marathon in the first week or attempt to swim the channel! It’s good to have a goal in mind that you want to train for, once you have a goal, try and make a training plan that suits you and fits around your life. Fit training sessions around your work and family life and try and train with a friend or group sometimes, it’s great for motivation.

 

“When you a start a training program it’s easy to pick up injuries if you haven’t done any training for for a while. To prevent this it’s worth starting doing a few core exercises and stretch thoroughly after training, it doesn’t have to be much, spending ten minutes a day stretching and doing a few exercises can really help. Also, it’s so important to maintain good hydration for any rigorous training you undertake.

 

“For beginners, I’d initially focus on each aspect of the triathlon individually.” 

 

Swimming

 

“Swimming technique is important, it can really help to get some guidance with your swim stroke if your new to swimming, a small amount of coaching on technique can make such a difference, you could probably access some coaching at your local tri club. You’ll waste less energy by perfecting your stroke before focusing on speed. Improving in swimming is then about consistency, try and get in the pool a couple of times a week, vary the speeds you swim at, don’t do everything the same pace.

 

“The prospect of swimming amongst a large crowd in open water can be scary. As your training progresses and technique improves, attempt to replicate these conditions by leaving the safety of designated lanes. Practice swimming in your wetsuit in the pool, you get some funny looks but it’s worth practicing. You’ll be glad of the experience when you’re actually racing!”

 

Bike

 

“Like swimming, good technique is essential for an efficient race. Learn from imitation. Join cycling clubs, ride with more experienced cyclists and learn from their technique and endurance strategies. 

 

“Introduce variety into your training schedule. Long rides are essential, but these should be combined with hill repetitions, short and intense rides and interval training. Building leg strength is paramount and don’t be afraid to mix up your training with the occasional spin class.

 

“Also learn how to fix a puncture! This will save you time and hassle because believe me; you will get punctures at the most inconvenient time!”

 

Run

 

“I cannot stress the importance of quality running shoes enough. Pick a pair that is specifically designed for running, and not a generic sport shoe.

 

“Focus on runs that are most likely to boost your endurance. Hill running, interval training, and long-distance runs are all excellent for building fitness.

 

“It’s important to replicate the conditions of triathlon as closely as possible. Your body needs to become accustomed to the transition from riding a bike to beginning a run. 

Completing your bike training and then beginning a run, even a short run, will benefit you when it comes to the race.”

 

If you have any specific training questions for Helen, drop her an email helen@pedalcover.co.uk.

 

Don’t forget Welsh Triathlon members get 10% discount on Pedalcover policies.

 

Visit www.pedalcover.co.uk