Britain’s 2012 gold and bronze medallists can teach you a thing or two about achieving your sporting goals… Swimming is a technique-heavy discipline so make sure you spend a significant portion of time doing drills… SWIMMING

1 ALISTAIR BROWNLEE “It’s important to vary your pace – “Technique’s very important – “Most of the year you’ll have to swim slow, fast and in-between – to cope particularly body position. In the pool, in a pool but always grab the chance with the changing situations of a race. practise certain drills to keep your to swim outdoors in a lake or Mix 100m slow, 100m medium and body high in the water, so you’re something. Practise what it’s like 100m fast. Key to this is controlling skimming across the top, not dragging to swim in a wetsuit and in a straight your pace.” through.” line. It’ll gradually build your confidence in the open water.”

PACE CONTROL BODY POSITION OPEN–WATER SWIMMING STROKE COUNTING KEEP IT FLAT SIGHTING KEEPS IT STRAIGHT How many strokes you take is a good indicator As Jonny Brownlee says, keeping body position Key to avoiding the regimented zig-zagging seen of efficiency and good for pacing, with a lower as flat as possible is vital for smooth swimming. in so many open-water is sighting stroke rate illustrating greater distance per stroke. You should keep your hairline level with the efficiently without the comfort of a pool’s black water’s surface, and look forward and down to line. There are several methods to choose from but Count your strokes over a 200m warm-up. Then the catch phase (where you “grab” the water). this is the most basic and designed for flat swims. swim 800m as a 50m drill, 50m swim, at a steady It’s also useful because you can grab a breath at pace. The drill laps should focus on lengthening Ensure your head is steady throughout the stroke the same time. your stroke. and your hips sit just below the surface. It will help if you imagine an axle running down the length 1. As your hand extends to the front of the stroke, A good example is the catch-up drill where you of your body around which you roll to breathe. begin to lift your chin. Gauge where you are as keep one hand extended until the recovering arm A guaranteed way to improve body position is the your goggles clear the water. touches it. At the end of the session, swim another “kick-on-side” drill. It also improves core strength. 200m at the same pace as the warm-up. Try to 2. Press downward with your leading hand once it reduce your average stroke count per length. 1. In the water, lie on your side with your left arm is fully extended. It helps to lift your head higher extended and place your right arm by your side. so you can grab a breath and check markers. The top of your right arm should remain dry. 2. Elicit a gentle flutter kick to move through the water. 3. Roll to breathe but keep your head steady when not breathing. 4. Roll over to work both sides of your body.

2 SWIM TEST SET Test your current swim fitness and speed with the T20, which simply involves swimming as far as you can in 20min. If possible, ask someone poolside to record your 100m splits to find out how far they deviate from your average pace. Aim to hold as close to an even split as possible for the entire 20min, which is an excellent way to practise pace judgment. Improvement is measured by increasing 20min distance and more even pacing.

SWIM GEAR ESSENTIALS

SWIMWEAR If you’re serious about reducing drag, go for a trunk-style pair of briefs. A one-piece is best for women. Lycra is widely used as it is flexible, comfortable and retains its shape.

GOGGLES Key is that they do not leak but remain comfortable. You also need to be able to see with them on. Practise sighting in the pool. When swimming in open water sometimes the bouys aren’t that big so sighting off larger stationary objects behind is useful.

WETSUIT Mandatory for open-water swimming unless racing in warmer climes. Neoprene construction should be thinner at the shoulders for added flexibility and greater in the body for increased buoyancy. We recommend Huub.

3 The discipline where you’ll spend the most time on race day. One long ride each week is essential to boost stamina. BIKING

4 ALISTAIR BROWNLEE JONNY BROWNLEE JONNY BROWNLEE “Position on the bike has to be efficient “People don’t think technique is “We live in muddy , so as – lower front for aerodynamics and important in cycling but, when you’re soon as you get home from a ride, comfortable so you don’t get sore.” cycling miles, it most certainly is. particularly in winter, give your bike Pedal in a cycle, not squares, so a quick hose down. It’s the last thing putting power throughout the whole you want to do when you’re cold pedal stroke.” and wet but it’ll keep your bike in working order.”

BIKE SET-UP PEDAL TECHNIQUE BIKE MAINTENANCE GET A BIKE FIT SINGLE-LEG DRILL KEEP YOUR BIKE CLEAN The best thing to do is get a professional to set This workout helps eliminate the dead spot Your bike is a machine so needs to be looked you up, so that you are comfortable and able from your pedal stroke but you will need a turbo after. Regular servicing and cleaning are important. to cycle quickly. Most good bike shops will offer trainer ( a contraption that turns your bike into Purple Harry do a comprehensive range to keep this service. a static bike). your bike in good condition. However, here are a few basic guidelines to work Do 100% of the work with one leg while the other through to get you set up: leg is resting on a stool. 1. Saddle height Throughout the 360° cycle, keep your toes relaxed. Get a friend to hold your bike while you sit on Do not allow them to curl up and clinch the bottom the saddle and place the balls of your feet on the of your shoe. Repeat on the other leg. pedals. With the pedal at the bottom of the pedal stroke (six o’clock), there should be a slight kink in your knee. Loosen the seatpost clamp and adjust height to achieve this position. 2. Fore and aft This is the term for the saddle’s movement back and forth. Again, with a friend holding your bike, rotate the pedals until they are in a horizontal position (three and nine o’clock). With the balls of your feet on the pedals, the knee of your front leg should be directly above the pedal. 3. Handle bar height If the bars are the correct height, your torso should be leaning forwards and, with your hands on top of the bars, there should be a slight bend in your elbows. As for reach, you should not feel stretched out or cramped up. If you are too cramped up, you may need a longer stem.

5 BIKE ADVICE When you cycle, it should be either hard or easy, not in between. Long, easy rides are going to improve your cycling efficiency as well as your BIKE For your first triathlon, either a mountain bike or cheap overall biking strength. Being able to cycle at road bike will suffice. Just make sure it is in working order. speed is also important, and being able to test More important than frame material is correct set-up (see yourself over a particular course or route will show Bike Set-Up on page 5). progression. However, the weather (eg. Wind) has a big impact so bare that in mind. HELMET Fit is crucial. It should sit level on your head and align with the middle of your forehead. The straps should be snug.

BIKE SHOES Not needed for your first triathlon, but as your confidence grows you will want to go clipless. They take some practice but it is worth it, as they maximise power and add fluidity.

CYCLING Cycling shorts have a padded section around the groin APPAREL called a chamois to eliminate chafing and increase comfort. Cycling shirts can be short or long, and have rear pockets for carrying nutrition. We would recommend a base layer in the winter and a waterproof jacket to keep out downpours.

BIKE GEAR ESSENTIALS

6 Where you can make or break your multisport dreams. It has the highest impact on the body so increase distance and speed gradually. RUNNING

7 ALISTAIR BROWNLEE JONNY BROWNLEE ALISTAIR BROWNLEE “One of the most important running “You need to race fast – and to run “As triathletes we spend hours tips is not just to run on tarmac but fast, you have to train fast. Train on a cycling and running, so stretch your different surfaces. Soft surfaces like track with speed sessions or do a local quadriceps and you’re more likely trails will reduce injury.” park run.” to train and race better.”

RUNNING SURFACE RUNNING FAST STRETCH IT OUT PROS AND CONS TRY FARTLEK THE QUAD LOOSENER The advantages and disadvantages of running Fartlek comes from the Swedish word meaning This static stretch straight after a run reduces on different surfaces. “speedplay” and is a form of interval training where muscular tightness and alleviates quad soreness: 1.Pavement running you fluctuate between high and low intensity. 1. Stand up straight and position your feet next to The most common terrain in the country – 80% of Warm up and then alternate periods of hard each other. us live in cities – and has many benefits: generally and easy running based on set timings – usually 2. Lift your left foot behind your left glute and wrap consistent underfoot, drains well and well-lit at around 30sec to 4min – or geographical features your hand around the top of your foot. night-time. The downside is that impact forces are such as running hard to the top of a hill or the next great and so increase the chances of over-use lamppost. 3. Pull the top of your foot and press your heel injuries and shin splints. against your glute. Stop when you feel tension in The great thing about fartleks is that you can your left quad and hold for 10-15sec. 2. Off-road running modify the session to how you are feeling (shorter Soft surfaces mean chances of injury are reduced, repetitions and longer rests if you are tired) without 4. Stretch your right quad the same way. Repeat further improved by every footfall being different. feeling like a wimp. this stretch six to eight times with each leg. That terrain variation also activates a greater number of muscles, ensuring your core also receives a workout. But twisted ankles on rutted ground are common. 3. Track running The springy surface of the track reduces the risks of injury. Tracks are also designed to elicit speed so a new personal best is guaranteed. They are great for interval sessions, too, thanks to accurate distance measurements. 4.Treadmill running Not something that we use because we get to explore the magnificent Yorkshire countryside. Good for when snow, rain and ice prevent you from striding outdoors. Remember to add 1% gradient to reflect real-world running.

8 RUN TEST SET Using a familiar route or loop, which will take between 10-15 minutes, to regularly test your fitness and running speed is useful, and can give you confidence. Always warm up well beforehand and a good cool down jog plus stretch means you won’t be sore the next day.

RUNNING GEAR ESSENTIALS

RUNNING Go to a local good running store and get your running SHOES style observed. A videoed treadmill run is becoming the norm here. Go for a pair that suits your gait; adidas have a wide range to suit all styles.

TRI-SUIT Not essential for your first triathlon but they do save you time in transitions one and two.

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