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.

Ironman - Meet the Virgins

The day cometh

Triathlon can be all consuming, such is the breadth of training required, the endless scope for improvement across all (yes) four disciplines and the information overload brought about by the Internet. Enter an Ironman and the anxiety multiplies. This time last year, I myself was in preparation for my first Ironman event, after devoting a couple of years to become a 'proper' swimmer and to reacquaint with the bicycle. If I had known then, what I know now I would have been a little less stressed about the impending challenge of 140.6 miles. Additionally, if I had heard from others similarly taking on their first Ironman, this too may have helped chill the fear.

So I thought, why don't I gather up a handful of first-timers and ask them all the same questions on the why's and what's of how they came to enter and hope to tackle their debut Ironman race.

Over to y'all.

Name: Sioned Hancock

Age: 31

Hometown: Tycroes

Race entered: Ironman Wales

Why Ironman? 

I’ve done many marathons and a sportive but never combined the disciplines at this distance and as I have been to watch Ironman Wales and thoroughly enjoyed it as a spectator.

How are you feeling about the race? 

I feel that the swim is very achievable but I need to get plenty of open water practice. The bike cut off time worries me because of the type of course. The run worries me only because it follows the cycle and I’m afraid of my joints aching, particularly my hips and not leaving myself enough time because of the bike.

Typical training week? 

2 hour swim, 5 hour bike, 4 hour run.

Race history/Accomplishments to date? 

Multiple London Marathon finishes, Carten, Everest Base Camp, Welsh three peaks.

Strongest and weakest disciplines? 

Swim is definitely my strongest and the bike is definitely my weakest.

Biggest fear? 

The weather being so bad that they cancel the event or not completing it.

Favourite piece of kit? 

Still collecting it all but my new Brookes running trainers are comfortable and my new Zoggs Predator Flex goggles have been great to date (I don't have swish gear, it’s an expensive sport!)

What one question would you like advice on? 

I need an effective bike gear changing masterclass.

Any top tips you feel you could pass on? 

I have ‘enjoyed’ training for time as opposed to distance.

Race prediction? 

Swim: 1 hour 15, Bike: 9 hours 15, Run: 6 hours, Overall: 16 hours 30

Name: Gary Schroeder 

Age: 36

Hometown: London

Race entered: Ironman UK

Why Ironman?   

In 2013 my youngest sister died suddenly and it affected my life in many ways. One was a whole change in lifestyle and although I had been cycling for a couple of years I'd never really competed in any sports since school. I wanted to set myself a challenge to raise money for a charity in memory of my sister but I knew it had to include more than just cycling. The Spring of 2014 my brother-in-law completed the London Sprint Triathlon in Hyde Park and I just kept thinking that I wanted to give it a try. I entered my first race two months later which was an Olympic-distance and didn't fair too badly although coming dead last in the swim after doggy paddling, stopping completely and some backstroke I finished fifth overall. I'd heard about Ironman and knew what the distances were, which seemed impossible for me to even think about, but it wasn't until my best mate proclaimed "you'll never do an Ironman" did I decide to commit to it and signed up the next day!

How are you feeling about the race?

I haven't started panicking yet and have managed a long period of base training so I'm feeling fairly confident my fitness will get me through. If I think what the actual race day might be like and what could go wrong, I worry about the swim and not being as fast as I'd like or getting my nutrition wrong and suffering way too much on the marathon. 

Typical training week? 

Ten weeks out from race day now I'm soon entering a Peak Phase where distance and intensity are going up so I'm on 10km of swimming, 9-10 hours of cycling (about 250 miles) and at least 6 hours of running (35 miles a week minimum). After the long sessions I factor in rest time for the rest of that day and next day if I can. 

Race history/Accomplishments to date?

Hardly any! One marathon in 3:59 five months ago where I had to walk three out of the last six miles as I hadn't properly trained for, and one Olympic-distance duathlon at Windsor three months ago finishing fourth overall. 

Strongest and weakest disciplines?

Strongest is the bike due to being so skinny and the weakest is the swim...due to being so skinny.

Biggest fear? 

Not finishing the race. I can't contemplate that happening though. I'd crawl the marathon if it came to it.

Favourite piece of kit?

  

It has to be my bike. A Felt B12 with Sram Red groupset and HED carbon wheels. Every time I go out on it I just can't believe how much faster it is than my road bike, which is worth twice as much. 

A second favourite, if I may, is my Garmin 910xt watch. Every training session I do I have it on.

What one question would you like advice on?

How I can run an Ironman marathon in 3:30.

Any top tips you feel you could pass on?

It has to be see your rest days and nutrition as much as an important part of your training as the training itself. I read Matt Dixon's The Well Built Triathlete and can notice another level of fitness I've managed to get to by applying certain principles that he teaches.

Race prediction?

God it's tricky being my first one. (Very) roughly: 

Swim: 1:15, Bike: 6:00 Run: 4:15 (though I'd love a sub-4!), Overall: 11-12 hours 

Any other comments?

If anyone's thinking of doing an Ironman, don't think about it. Just sign up to one. But make sure you're single or have the most supportive girlfriend ever! Same for all the training sessions. Not wanting to go or skiping one doesn't come into it. I've not wanted to get out of bed for all of them but I've never completed a training session thinking "shit I wish I hadn't done that". Which is a big change from what life was like a few years back!

Name: Gayle Lister

Age: 39

Hometown: Pembroke

Race entered: Ironman Wales

Why Ironman?

I have been thinking about entering for the past few years, ever since Ironman came to Tenby. I always had 2015 in mind as I turn 40 in July. I wanted to prove to myself that I am tough enough to get through it.

How are you feeling about the race?

It depends when you ask me! Some days I can't wait and I feel incredibly positive and I am looking forward to the day. Other days I wake in a cold sweat wondering what the hell I have done and how on earth I'll ever be ready!

Typical training week?

3 x hour long swimming sessions, varying between 2-3km at the moment, 2 x turbo sessions (1 of these is a brick session with a run straight after) 1 x short bike session (1-2 hours), 1 x long bike ride (2-4 hours), 2-3 runs of varying length, up to an hour and a half to 2 hours running. I am following the Don Fink Intermediate programme.

Race history/Accomplishments to date?

None. This is my first triathlon! I have been a competitive swimmer in the past, a mountain biker and was in the women's senior squad for rowing at Nottingham University. Since having children I have worked on cardio and strength sessions, namely kettle bells and BodyPump.

Strongest and weakest disciplines?

Swimming is my strongest, running my weakest.

Biggest fear? 

That I don't make the bike cut-off.

Favourite piece of kit?

My beautiful Bianchi bike

What one question would you like advice on?

How to relax on the hills enough to make it up them without killing myself, but fast enough that I don't lose too much momentum overall. Hills are my nemesis.

Any top tips you feel you could pass on?

Ha ha ha ha!!! Just keep training, some days will be harder than others but if you put the hours in and believe in yourself, you'll get through it. That's what I'm telling myself anyway.

Race prediction?

No, I just want to get through the day in one piece and enjoy it. I'll be very happy to finish in under 15 hours, but I'll also be happy just to finish, whatever time that might take.

Any other comments?

Many people look at me aghast and in surprise when I tell them that I am  doing Ironman. I can tell that some people think I won't be able to do it, whilst some are genuinely impressed at the challenge I have taken on. Most seem glad it isn't them! I am truly and honestly doing this for me, to prove to myself that I can, and to be a good role model to my children, to show them that you can accomplish anything you want if you work hard at it.

Name: Gary Mitchell

Age: 40

Hometown: Kenilworth, Warwickshire

Race entered: Ironman Wales 

Go on, tell us what happened...

To tell you I was gutted would be an understatement, especially when the marshal on a motorbike eventually comes around and un pins your bib number and says "your day’s over boyo". I didn't drink or party for nine months even missing my own 40th birthday celebrations to keep on track. I trained hard and long and felt fab on the day and throughout the race.

The sea was horrendously choppy and the swell was constantly pushing us back to the shore and into hundreds of other swimmers swimming over each other, feet and fists everywhere. No matter how hard I was fighting it was tough to make progress. On top of that around 100 people had to be rescued by the RNLI. Constantly trying to avoid jet skis and small oil slicks from the static boats was another hazard I had to deal with.

Out on the bike, it was just so disappointing. I know I had much more to give on the day. Felt really strong and had a fiery determination like never before and it's just so frustrating at 82 miles into the bike that she decided to break. Rear hanger snapped off and rear mech dropped. Eventually I was picked up in the sweep van joining those who obviously just thought they could turn up on the day and get through it. Clearly that’s when ambition overrides ability.

Anyway with my pride dented and still licking my wounds I signed up for 2015 hopefully to complete a bucket list challenge of mine.

Why Ironman?

It's the original. There's only ever been one Coca-Cola. Lots of other colas are available though.

How are you feeling about the race?

Apprehensive.

Typical training week?

10 hours a week, well below last year’s 20 at this stage. Various sets and drills.

Race history/Accomplishments to date?

Nada, one marathon recently in 3:51 on an injury. Suspected torn patella tendon or miniscus damage.

Strongest and weakest disciplines?

A love of all three equally.

Biggest fear?

Another DNF out of my control or a serious injury sustained on the day.

Favourite piece of kit?

Garmin 910xt.

What one question would you like advice on?

How to recover from injury and build up to IMW.

Any top tips you feel you could pass on?

Do not underestimate it because you feel you have a good base level of fitness. This ain't no Tough Mudder.

Race prediction?

Hopefully sub-14.

It's my hope to follow up with them all after their events, hopefully reveling in victory, to see how in reality the day unfolded. Do you share their fears or have wise advice to offer? Feel free to add a comment below.

May I wish you all the very best, and a safe race. My advice? Hmm, don't get too bogged down in the detail, deep breaths for the swim and keep your concentration till T2. You can crawl home from there.

'The Crawl'

Photo credit: triathlete-europe.competitor.com

Redricks Triathlon - Olympic

Before racking my bike on Sunday my tyres had not touched tarmac since Ironman Wales last September. Shocking. Whilst I've been putting some hours in on the turbo, not once have I ridden outside. Whether this is due to living in Central London where the roads are busy and brutal, a lack of cycling buddies or just a lack of enthusiasm, this has to stop and I need to change my cycling ways. Not so much for fitness, but for handling and gear selection there is no substitute for the open road.

Redricks Lakes, is a quaint facility ten or so miles outside London in the Hertfordshire countryside. Not far from where I grew up, further along the River Lea tow path, it was an old schoolfriend in fact who introduced me to this race last year. Then, a week out from Ironman Wales I was getting a feel for transitions and triathlon logistics, this year the focus was on putting down a marker for the season ahead with four months of training still to come. At this event last year I managed a cheeky 4th place, so would I improve on that this time around? The answer would be no. As I pulled into the carpark it was evident that last year had been an end of season affair, and now the boys were testing their toys. 

Daria ready to rumble

Redricks is an ‘earthy’ location for a triathlon. Down a gravelly track, it is fair to say transitions are a tad more demanding than those on the ITU circuit! From swim to bike, one must whip off the wetsuit and slip on a pair of trainers for the rocky run up to T1. Coming in to T2, control your adrenaline levels as a quick hop off the bike may prove fatal on the rubbly road beneath. Knowing this ahead of time kept me a lot calmer than last year’s debut without the mad rush to drop off trainers by the swim exit, two minutes from the start. Casually racking my bike and setting out transition like a little girl at an imaginary teddy bear picnic, I waltzed down to the lakeside to wetsuit-up (always a two minute job *coughs). Popping in for a dip, I was pleasantly surprised by the spring-time temperature, not requiring a motivational talk to get the head under. After a few fast warm-up strokes out and back we were lining up for two laps of the water.

Scaring away the swans

Looking calm from afar

Boy, there’s nothing like a triathlon swim start. Off goes the gun and you've feet in your face and arms on your arse! From the outset it felt as though every swimmer had passed me such was the amount of splashing and yellow caps ahead. In reality this had not happened, rather I had been left for dead by a lead pack, out on my own with the rest of the wave behind me. Really from the start it was a race of solitude. I swam an unhindered couple of loops before exiting onto the (needlessly) sandy shore to find someone had moved my trainers to another spot (cheers). Thankfully with the hues of modern day shoes, it was hardly Year 9 PE, so my distress was not long-lasting. Sat on a hay bale I had one of my finer wetsuit strips, slipped on my elastic laced tri shoes and reacquainted myself with my calf muscles for the staggered sprint to T1.

Far from 1-2-3

Quite the pro

As a more experienced triathlete these days I had also slipped in a gel and put on my bike gloves on the run up all in the name of multitasking. My beloved girlfriend was waiting up by transition, receiving a grumpy ‘yeah, I’m fine’ for her efforts, my mood dampened by the latest wetsuit stress. Wetsuit thrown, trainers off, socks on, bike shoes on, tri belt fastened, helmet buckled, glasses on, quick swig and away I went all clipped in and ready to roar. Styling it out a little as I weaved sideways on the exit road, schoolboy error-ing having my bike in a high (or is it low?) gear.

Pedal, pedal, pedal

Knowing the course certainly helped, and the entire route was well marshaled (thank you marshals as always). As I left the Redricks entrance onto the race route proper, there was a cyclist up ahead causing a stream of traffic that forced me to stay on the brakes behind the ebb and flow of vehicles. Caught between the nuisance of the hold-up and the appreciation that drivers were respectful enough not to overtake on blind corners, I thought about riding up the outside to leapfrog but such is the preciousness of life, I saw sense and waited it out. Thankfully that was pretty much it for traffic and it felt safe to aero-around the country lanes unhindered. I counted four passes over the two loops, as I put down a strong bike time (at least for Mr Never Cycles). Living in Central London, the one thing (and it really is the one thing) I do envy of those living outside the capital is the accessibility to country roads. It was a really enjoyable ride and reignited a wavering passion for cycling. With 45 concentrated kilometres in my legs, I came into T2 in good spirits, another bike leg under my belt and two harrowing stretches of the A414 survived.

After the quickest transition of my life (50 seconds) I sprinted out in the hope of chasing down a few more places before the finishing line. My legs were feeling bad, the result of going hard on the bike, so much so that I was contemplating slowing down to a walk. Which I would have done for sure, if it weren't for the knowledge that this phase does pass, and it did. What had been a lonely bike ride, was now a lonely run, and after taking two guys on loop one, there was nobody up ahead catchable on loop two so it was a somewhat pedestrian end to the day. Nutritionally I was quite low on energy having had just one gel at T1 plus a dash of water here and there, on what was a warm day, so to keep the fires burning for the best part of three hours was encouraging, albeit badly planned. Taking the turn after what was more eleven kilometers, I crossed the line in eighth, with 2:43 on the clock.

Child gathering stones and filling his dad's bandana

After the event last year I had become Instagram-friendly with a Gary Schroeder (@CyclingBoyLondon), and it was the first time we’d met up since. Unfortunately he punctured-out early into the bike leg which must have been ‘deflating’ for him, and very ‘tyring’ indeed. Jokes aside, he stayed to keep my girlfriend company and see me across the line, which was all very kind. Mandatory dirt-burger munching and ‘everything in a black bin liner’ followed, before packing up for the drive home. Another splendid day out and I’ll be back to race there as soon as time allows.

The dangers of wearing a tri-suit. Cream up people!

Redricks Olympic Distance Triathlon Spring 2015 / 02:43:59 / 8th place

My Ironman Wales

It was up early on the Friday to set off for Ironman Wales. All the preparation, planning and procrastination was now behind me. All that remained was to load up the car with the 101 necessary triathlon items - oh for the simplicity of running - and drive 240 miles from London to Tenby.

All packed - The bike, the gear, the nutrition and the supporter

At the 'let's get a coffee and stretch our legs' stop I met a young lady who had noticed that I had a bike strapped to my car. We spoke about the race ahead and wished each other the best of luck. Later I'd come to realise that that lady was in fact Amy Forshaw, the eventual female winner. 

And the winner for Best Banner goes to...

Arriving in Tenby it was clear that Ironman-fever had taken over the town. Banners and flags were everywhere and athletes in lycra were parading their beloved bikes for all to see. Once settled and unpacked I went out to register where it was quickly evident that in terms of protocol I had no f***ing clue. Day licences, bike covers, zero littering policy, special needs bags...well, I know now.

The only unshaven being at registration

On the Saturday, I headed down to North Beach to partake in the swim practice session. The waves were a little 'energetic' and after the jelly-fish (plural) discovery of the previous day, I felt fully briefed for what to expect on race day. 

Looking swell

Talk amongst yourselves

Jelly legs

Back on dry land I packed (and repacked) my transition bags, set-up my bike and racked it all at transition for the morning. It felt good to finalise proceedings and waving good-bye to Daria (my bike - named after my favourite supermodel Daria Werbowy) it was back to the room to eat, stretch, eat and eat again. Hitting the pillow I fell straight to sleep and slept like a log till the 4am alarm!

Logistical overload!

All tucked in for the night

'Leaping' out of bed, I took care of race day inbound/outbound duties and headed to transition. I had deflated my tyres when I racked the bike on advice I'd sourced from internet forums, though this was an eager move and more suited for races when the temperature is high. In reality, I had to scramble around for a pump and this stressed me out. My heart rate was further increased by the seemingly impossible task of fitting my aero bottle velcro strap. As I left transition there was an explosion of one athlete's tyre...now that's stress!

With the traditional 'walk down' to the start set to commence, I had my usual rush and struggle with the wetsuit and joined the mass of participants somewhere toward the rear. The sky was biblical. The setting could not have been more dramatic. The streets were lined with cheering supporters. My girlfriend accompanied me on my walk down to the beach to settle my nerves. Excitement and anxiety jostling in my mind.

Gulp!

Perfect weather

Trainers bagged up and racked - for the 1km run back up to transition - I got my groove on and charged down to the water as the start time quickly approached. Whilst I knew I could swim comfortably up in the leading third I held back and decided to swim 'safe' so as to not get kicked or punched. At the klaxon, the hoards raced in to the swell and I calmly followed, placing my entry and plotting the first buoy. If the sky was biblical then the waves were the wrath of god. Once in it was impossible to spot the buoy, and I had no alternative other than to follow the masses. This continued for much of the first loop and it was a relief to come onto the beach for the turn-a-round. The second loop was far from 'swimming' but less congested and I came out in one piece and began the run to T1.

Deep breaths

6:59...

After a strong run back, surprised by all the chin-wagging and casualness in transition, I geared up and headed out into the unknown having barely ridden on roads, as much of my training took place on the turbo in my living room. I was strict with my nutrition and kept re-fuelling. Despite feeling comfortable and keeping with the other riders, it soon became clear that I lacked the maniac mentality to zoom down the hills. The soft thrum of deep section carbon wheels would pass by with the rider off the brakes and continuing to pedal! Early on I would tend to catch-up on the upward return, but eventually this lack of kinetic energy saw me trail off.

Heading out of T1 

At around the halfway mark I had a shooting pain in my left knee that never fully resolved itself. It made for a pretty uncomfortable remainder to the bike leg but fortunately it vanished on the run. The hills were monstrous and I now understand all this talk of 'gear ratios' and 'rear cassettes' having struggled at certain points to push the wheels round. 

It was with great relief that I turned into T2 having had no mechanicals nor punctures. Running a marathon was all that was now required. I dismounted the bike with assured footing and set off on my way to bring it home.

Heading out of T2

Feeling comfortable after lap 1 of 4

The run was surprisingly comfortable from the outset. I decided to walk the aid stations to catch a break and to ensure I stomached the nutrition. I kept a consistent pace and focused on one lap at a time (we had to run four). The support was incredible and the volunteers were brilliant. Seeing my girlfriend after each lap also gave me focus and drove me on.

With 5km to go I was handed my final armband that signified the home straight. Keeping to a sub-4 hour marathon, I remained relaxed and made sure I soaked up the final stages of the race, continuing to smile and high-5 the kids. 

Turning toward the finish line chute I took one last competitor to ensure a clear gap and with arms aloft came through the finish line to Ironman Europe's Paul Kaye announcing 'Craig Norris you are an Ironman'. My emotions were equal parts joy and relief. Job done.

The end

After coffee and pizza and fish and chips and mushy peas, I returned to the finish line with champagne in hand to cheer on the final finishers in their hope to beat the 17 hour cutoff. It was incredible to see the emotions and witness the race as a spectator for those final moments. 

Much to work on for next year, I can't wait to return to Tenby to do it all again.

Ironman Wales 2014 / 12:35:47 / 408th overall / 71st in Age Group