Published: My triathlon advice for David Lloyd members

As published on David Lloyd

Craig Norris

Triathlon level: Iron-man

Favourite Triathlon: Ironman Wales

Next Triathlon: I quite fancy the Norseman

Longest triathlon distance: Ironman

Best time: 11 hours 49 minutes

Favourite stage: Run

What made you decide to compete in a triathlon?

I was flicking through a magazine one day - must have been back in 2010 - when I came across an interview with a Chrissie Wellington. It read that she was a champion at something referred to as Ironman triathlon. My brain couldn’t quite compute the distance of the event – “…and then you run a full marathon, huh?”. Soon after, I was in the pool teaching myself to swim (proper).

How did you go about picking a triathlon distance?

It was only ever going to be Ironman distance after that. I entered a couple of Olympic distance events beforehand to practice transitions and indeed triathlon too I guess.

Had you done any swimming, cycling or running before deciding to compete in a triathlon?

I could swim and cycle but not to any real standard. I certainly couldn’t knock out continuous lengths in the pool. I spent a couple of years regularly swimming, watching YouTube tutorials and entered some open water events. With the cycling, it was pretty much blagged though the running had given me some strong legs to start.

If you’ve competed in a triathlon before, what is your top tip for the day?

There are few more intense groups in society than triathletes. Whether they’re seeking to shave 47 grams off of the weight of their pedals, discussing their power to weight ratio or shopping for £500 wetsuits that claim to reduce drag and improve catch, don’t get involved in the conversation. Around you on the day will be aero-helmets, disc wheels and Ironman tattoos. Keep the faith and know that you will get through the paddling, pedaling and plodding, however simple your kit.

Do you have any tips for the swimming stage?

Don’t panic. Whilst you may feel as if all around you are chatty and jovial, rest assured everyone is nervous. Unless you are looking to compete for the podium your aim should be to get through it in one piece. Don’t get caught up at the front and take a wide turn at the buoys.

Do you have any tips for the cycling stage?

The bike leg is the one leg where you are counting on more than just your body to hold together. There are many things that can go wrong on the bike, most of which can be limited and overcome with a thorough bike check beforehand and the knowledge and confidence to repair minor malfunctions on the day. Just having the peace of mind that you can change a tyre will make you feel a lot calmer.

Do you have any tips for the running stage?

When you leave T2 your legs will feel like lead. Rest assured this will dissipate. Concentrate on the quality of your stride rather than the pace of it to ease yourself in. For an Ironman walk through the aid stations to digest nutrition and to break up the distance into manageable chunks.

What would you say your strongest stage is and why?

As a runner first and foremost the run leg undoubtedly is my strongest. It’s also fortunate that it’s the final discipline, so having the confidence to knock out a marathon is reassuring.

How do you structure your training for a triathlon?

The logistics behind training for triathlon are vast. It’s not merely the time spent exercising itself but also the setup of equipment, the to and fro of hitting the pool and all the researching and planning involved. Therefore it pays to combine disciplines in training, be it running off the bike or running to the pool. I aim to run commute each day, some days via the pool with the vast majority of my cycling done on a turbo trainer of an evening and on weekends.

What is your favourite moment from a past triathlon?

That first time you enter the red carpet of an Ironman is rather special. A real life moment. An Ironman marathon is run on a looped course – where competitors collect coloured armbands on each one – so the crowds are well aware when you’re ‘heading home’. Those last few miles are electric and this escalates further when you turn off for the finish line. The end of a long day - “*insert name* - YOU ARE an Ironman”.

Craig has written a post about his first Ironman and also features in our marathon series. Check them out and follow him on Instagram.

Published: My marathon advice for David Lloyd members

As published on David Lloyd

Craig Norris

Marathon level: Seasoned

Running shoes: Saucony Kinvara

Next Marathon: London Marathon April 2017

Favourite Marathon: The Picnic Marathon

Best time: 2:57

Charity of choice: Alzheimer’s Society (Each year I make a point of raising funds for them as my girlfriend’s father has the disease)

Money Raised: £3,000+

What is your top tip for marathon day?

Take on nutrition early and regularly. In those first miles into your run you won’t feel the need to consume much but you must (60g of carbohydrate per hour is a fair guideline). Think of your body as a steam engine, requiring constant fueling, if it’s to successfully complete that 26.2 mile journey.

How do you train for a marathon? Do you have any inside tips?

Nowadays I race often and aim to run each and every day, so my body is marathon ready at all times. A few weeks out I’ll lower the mileage and up the pace so that I’m fresh and sharp for the event. This takes time though and for many years I would have specific training efforts when approaching a marathon. I always took a relaxed but committed approach to my training, running regularly – say three or four times a week – though with no pressure on a set distance. My advice would be to incorporate speedwork – be it a track session or fartlek – with one ‘long’ run each week in amongst some gentle jogs. It’s important to remain enthused so don’t put yourself under too much pressure with a strict, set routine.

What is your favourite moment from a past marathon?

I run a lot of trail marathons where the views at certain points are simply breathtaking. The view from Box Hill during the Picnic Marathon and the descent from Beachy Head within sight of the marathon finish line are of particular mention. Taking the final turn onto The Mall at last year’s London Marathon with 2:56 on the watch was a very special moment too with my family in the stands.

How do you motivate yourself when you are struggling with training and on the day?

If you’re struggling on a particular day for motivation to get out there and run, give yourself the day off. What you’ll hopefully find is that by dropping that session your hunger to run the following day will skyrocket. I would also suggest making your race plans public so that you have an accountability to cross the finish line. Additionally, try to hold an image in your head of what ‘success’ looks like to you – be that the finish-line itself or cracking a time goal – knowing that the more you put in the more you’ll get out. That’s the brilliance of running.

What do you wish you had known before your first marathon?

That it doesn’t end there at 26.2 miles. When you see something as the ‘ultimate challenge’ it makes it seem all the more unsurmountable. If I had known then that people participate in 100+ mile ultra-marathons I’d have seen my first marathon as a stepping-stone rather than a mountain.

What inspired you to run marathons?

I’d never really given marathon running a thought to be honest growing up. There was no one that I knew that had ever run one, or at least to my knowledge. It wasn’t until my girlfriend had worn her knee cartilage away after a succession of marathons, of which she had always enjoyed, that I decided to take the baton so to speak and see what all the fuss was about.

What is the hardest part of training?

I guess for many it would be the time commitment. It’s not just the hours spent plodding along, but also the getting ready, the additional eating, the washing…oh the washing. I’m fortunate to both live and work in London so my commute is easily run-able, time that would be otherwise idle.

What was the hardest part of your first marathon? People talk about hitting the wall… did this happen to you?

My first marathon was the Beachy Head Marathon, where the route is entirely on trail and littered with hills, steps and stiles. Only the front runners have the steam to run non-stop from start to finish, so the majority are forced to stop and walk at certain points throughout. Additionally, the aid stations also provide a bounty of food and drink so your body is well fueled and your pace is markedly slower. The hardest part of that first marathon was climbing hill after hill along the coastline after mile 20 with spent legs – the descent being as painful as the ascent.

You’ll hit the wall if you’re running too fast or have been off on your nutrition. Keep these in check and you’ll run right through to the finish line. That’s easier said than done if it’s your first marathon, but hey this’ll come at mile 18-20 so there won’t be far to go!

What piece of advice did you wish you listened to?

I think I would have been a faster runner today if I had joined a running club. For all the drive and commitment in the world you will always run that little bit faster when those around you are pushing you forward.

I’ll definitely join one this year!

Follow Craig on Instagram or read his beginner runners blog post.

GOOD LUCK CRAIG!