Sophie Coldwell competes in the 2024 World Triathlon Championship Series in Cagliari, Italy — Photo: Supplied

A triathlon is a multi-sport endurance race where you swim, cycle and run over various distances. From 15-17 November, the new T100 Triathlon World Tour will visit Dubai.

While the challenging 100km distance attracts professional triathletes from around the world, the sprint triathlon, consisting of a 750m swim, 20km bike and 5km run, offers a more approachable option.

Stay updated with the latest news. Follow KT on WhatsApp Channels.

It is an endurance challenge that requires strong motivation and commitment but is ideal for first-time participants. This writer signed up for the sprint triathlon.

With less than four months to go until race weekend, I sought help with my triathlon training and preparation from two world-famous British T100 athletes.

Sophie Coldwell was part of Great Britain’s gold medal-winning mixed triathlon team at the 2022 Commonwealth Games, while multiple Ironman triathlon champion Kat Matthews recently finished second at the T100 San Francisco.

Below are some of the most important tips for achieving triathlon success.

Join a swimming club

Sophie: “Swimming is the most intimidating aspect for first-time triathletes, and also the most technical. Joining a swim club gives you regular practice and lets you experience open water swimming as a group. It feels so different to swimming in a pool!”

Ask someone to watch you swim

Floor: “It’s sometimes hard to tell what you’re doing wrong when swimming. Ask an experienced swimmer to watch you, or film yourself and send it to a coach. After all, we all lead busy lives and you don’t want to waste time in the pool. And there’s no point worrying about your speed until you’re well into your training. Concentrate on technique first.”

Invest in a static bike

Floor: “If you’re a beginner, training on the road can feel a bit risky. But a turbo trainer (a static indoor resistance platform) is a great way to practice. You can use it in any weather and jump on it whenever you have half an hour. Just make sure you get out and learn how to ride your bike properly at least once a week.”

Kat Matthews

Focus on your weaknesses

Floor: “When deciding which discipline to pursue, I ask myself, ‘What would I rather do?’ Then I do the opposite. For example, if I really think I want to run and I don’t want to swim, that probably means I need to work on my swimming.”

Apply transitions

Floor: “You don’t have to swim, bike, and run. Just going for a short run on the treadmill after cycling is enough to experience how it will feel when you transition from cycling to running. Also practice your transitions to help mentally reinforce what you’re going to do.”

Don’t run too much

Floor: “Cycling and swimming as much as possible – this will get you to a good level of fitness. But you shouldn’t run too much. You just need to condition your body to withstand the impact of running, and so running short distances regularly is more than enough.”

Kat Matthews

Know your equipment

Sophie: “There’s no point in spending a lot of money on fancy equipment if you haven’t tried it and tested it. Try strapping on your helmet, changing your shoes and make sure you try on your triathlon suit. I recommend wearing a triathlon suit instead of a swimsuit. It’s much more comfortable.”

Invest in time-saving add-ons

Sophie: “Getting a helmet with a magnetic clip, attaching elastic laces to your trainers and having your shoes attached to your bike can make all the difference and save precious seconds.”

Get ready for the heat

Sophie: “Take hydration tablets every day for the week leading up to the race to make sure you’re well hydrated before you start. It’s also very important to drink fluids during the event – ​​you’ll be sweating a lot. Also, the hotter it is, the more steady your pace should be. Don’t push yourself to the limit and get dehydrated. It’s hard to come back from that.”

Reduce your education