Training for triathlon – a different approach?

Triathlon is its own sport; this is obvious but what may not be obvious is how to train for this sport – training as a triathlete and not as a swimmer, cyclist or runner.

It takes years of practice for a pure swimmer, cyclist or runner to achieve a high level of performance – training in just their one sport. It is also worth noting that high levels of a single discipline performance can rarely be perfected as an adult – key skill acquisition and motor skill adaptations through puberty have been missed.

An Aerobic Sport 

Something all triathletes have in common is that they are taking part in an AEROBIC event; no matter the distance, triathlon is an aerobic sport. This is how human biology works in terms of the energy systems; triathlon is aerobic.

Therefore, a triathlete’s primary goal is to build an efficient aerobic system, while developing a “technique” and strength to promote performance. Aerobic training is EASY training! Aerobic development can only be achieved by training at low intensity. This may not sound exciting, can be perceived as being too slow, or thought to be non-beneficial because “it’s too easy” – but it is essential. It should be the major part of a training programme.

Developing a more efficient aerobic system will increase pace at low intensity, meaning your top end pace increases too! Be patient and look at the long-term benefits, ignore your ego demons!

Triathlon performance objectives:

1. Be strong enough to swim the distance with minimal impact on the bike muscles;
2. Cycle as fast as possible while keeping the heart rate low and without burning out the “run” muscles;
3. Survive the run while being in a fatigued state!

As well as having a great aerobic system, a technique that helps each discipline transition from the different demands, and different movement patterns needs to be adopted. This does not mean trying to copy the stereotypical technique of the single sport athlete!

Function over Form

With the above in mind, training goals (and our coaching route) needs to be different to the traditional methods of “swim like a swimmer, bike like a cyclist or run like a runner” 

Swimming like a swimmer (often with lots of kicking) will impact your bike and run. Cycling like a cyclist (scuffing under and pulling up) will impact your run! A new TRIATHLON specific form needs to be developed.

For anyone with a sport specific background, having learnt skills from an early age, the knock-on effect the technique may have on the other two disciplines has to be considered.

It is also important to remember that you DO NOT have unlimited time to train and cannot reclaim time lost from your youth (the optimum time to learn skills) and that you are training for a single, but 3-part, sporting event (not 3 different sports).

Use the precious time available to train right / SMART.

Whether you look “good” in the sense of comparisons with a single sport athlete does not matter, providing you are effective, strong, fast and remain injury free!

Perceived Effort

Learn to use your perception, your perceived effort levels, rather than relying solely on technology (heart rate monitors, power meters, etc).

“Smart” gadgets can fail or stop tracking – there are lots of anecdotes where athletes report that their gadget stopped working in the race and threw their performance. This can often ruin overall race performance and experience!

Learn to listen to your body – and be guided by your inner voice! Technology can help initially, allowing you to gauge your perception of effort with your gadget stats (e.g. heart rate range for EASY), but eventually, self-perception is much more accurate.

Technology can and does breakdown, and remember, technology doesn’t account for fatigue or stress or diet. Your brain does!

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The Yeovil Half Marathon team have had a busy few weeks securing the sponsors and partners for the 2018 version of the Yeovil Half Marathon.

Plans are now well under way with road closure applications in and discussions with key stakeholders taking place.  We are also nearly finished with the top secret medal and t-shirt designs too…!

We are delighted to be able to announce that our Headline Sponsors for 2018 will be A-Plan Insurance, a town centre based insurance company, with premises right on the route.  Their staff will be out in force on race day cheering runners on.

We are also really pleased to have Yeovil Audi and LED on board once more – let’s hope LED bring Ledley the Dragon again; and race director Steve has his fingers crossed for a top of the range Lead Car from Audi!

Our local Estate Agents Symonds & Sampson will be involved again as associated partners, although they have said that they can’t be confident of using of all their corporate entries this time…!

It’s fantastic to have secured the involvement of these Yeovil based companies as our race really is a community event and it’s fab to see local business getting behind it.

Enter now at www.yeovilhalf.com before the New Year rush!

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A couple of weeks ago Steve, Jody and myself headed down to Roadford Lake for a recce and to meet with Phil Timings and his team from South West Lakes.

We had such a good day out and are so excited about the Roadford Weekender and its scope for development over the coming years.

Our passion is to create events that not just the athlete, but friends and family too will want to come and be a part of, whether that’s participating in the event, soaking up the atmosphere back at the campsite, taking a walk in the stunning surroundings or doing some local sightseeing.  we really feel that we can achieve that down at Roadford.

The schedule at the moment (we’re finalising all the details at the moment) is for everyone to arrive on the Friday afternoon if they can – there’s going to be weekend camping so it’d be a shame to miss out even if you are only thinking about the cycle or run elements.  Of course, if you want to just come for the day, that’s fine too.

So, arrival on Friday and in the evening there’ll be multi distance lake swims.  Roadford Lake is usually a complete no-go when it comes to swimming, so we’re really honoured to have permission to swim in the lake on this day.

In the evenings (both Friday and Saturday nights) the Lakeside Café will be serving hot meals, and we have use of one of their reception rooms to eat and make new friends.  And of course, there’s a bar too…

We’ll have caterers at the campsite so you’ll be able to get a hot drink and bacon butty in you early doors without having to bring a carload of food…

Saturday will be dedicated to Cycle Sportives and there will be varying distances to suit all the family.  We took a drive around the long route during our meeting and I have to say it is absolutely beautiful.  Challenging yes, but very beautiful.

We have routes starting from 15 miles through to the full distance 112 mile route.  I think we only passed 2 cars during the time we were there!

Again, food will be served in the café if you don’t feel like getting the Primus going, and on Sunday we’ll have the running events, from family fun runs through to the full marathon.  The routes take in the excellent woodland paths around the lake as well as the very rural roads.

All the elements start and finish in the main car park at Roadford.

Phil and his team are also getting stuck into planning and are going to be putting on lots of taster sessions of water-based activities for those members of the family who might not be burning around the countryside on their bikes or running around the lake over the weekend.

We’re already making excuses to book another ‘meeting’ at the Lake!

Can you tell we’re excited!!!

You can book now at www.immortalsport.com/venues/roadford-lake

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It was time for my first triathlon of 2017. I hadn’t been in open water since September but had put many decent sessions over the winter. So this was a good chance to see how my race fitness faired after the winter. We got to the venue at 5:30am, I nervously set myself up in transition, chatting to a few friends. The chat was about the lake as we had a heavy night of rain so this would make the lake colder and stir it up a bit.

The Swim

After 223 athletes arrived lakeside we had our race brief, news of temporary traffic lights on the bike route didn’t go down well. As everyone filtered in to the lake I heard a few gasps as people hit the water and I thought ” shit I’m not going to get on well with this “. Once in we had a short time to get lined up and used to the water before we started. Once we started I struggled to get my breathing under control but I kept on moving and before I knew it I was 3/4 around the first lap. My goggles had fogged up a little making sighting tricky apart from the big yellow bouys. Also I forgot to start my watch !! I realised this after about 100m. Into the second lap my goggles became clear and I found a good rhythm and kept it up. My aim for the swim was to get it done, putting no pressure on myself for the swim. Just before the approach to the final bouy I swallowed a bit of water and had to stop and cough it up this then brought on a mini panic, for some reason I just ignored it and pushed to the final bouy. I swam onto the pontoon looking like a beached whale !. I had no idea of my time till i got to my shoes 50 mins ( 5 mins slower but I didn’t worry) I got the wetsuit down to my waist and headed back to T1. I was accompanied by Caroline who is my sports therapist, this was a good boost as I made my way up the hill to T1. It was tough to breath but I felt good and pleased the swim was done.

The Bike

 T1 was a bit quicker than last year and I was out on the bike. The first few miles went by very easy but I made sure not to go fast as I normally do. The roads were greasy from the rain over night so I used extra caution on the the corners and descents.I kept to my nutrition which is 2 bits of chocolate power bar wafer every 20 mins, this worked well at Weymouth so  I went with this again. Once I headed towards Bruton I hit the headwind which I found energy sapping. I hadn’t taking this in account with my nutrition. Lap 1 was soon over and lap 2 was going well and feeling easier. I had been pushing on the bike like I had been doing in training over the last few months. At the end of lap 2 I hit T2 about 1-2 mins quicker than last year, I was happy with that. I racked the bike took my helmet off and set myself up for the run. I normally look forward to the run but I was tired after working hard on the bike.

The Run

I started the run feeling tired which I was prepared for. Once I was on the road after a footpath sections my calfs went tight and cramped up. I tried to run small paces till I found a gate so I could stretch them out. This helped but I had to run walk for 2 miles to get rid of it. This was frustrating for me. I thought at this point just get the medal its been a tough day. Once on the down hill I began to feel really good so I held my pace by feel. I had my garmin set on overall race time so I had no idea of my actual pace during the run. I think in hindsight this wasn’t a good idea. On lap 2 I caught up to some other athletes who were on lap 2 and after some banter we all found it a tough day just as the rain came down. That was the first time in 6 years of running I had been caught in the rain. My run walk continued to the end of lap 3. I was met by my sister at the top of the hill and she ran behind me with my dry robe ready for me once I crossed the line. The remainder of the crowd shouted encouragement as I kicked in to a sprint to get across the line. I flopped to the floor feeling completely knackerd. I couldn’t breath for a while, overcome with emotion I just lied down for a minute. Got my medal and a foil blanket around me.

My spits were Swim :50:18 mins T1: 8:23 Bike: 3:30:03 T2: 1:57 Run: 2:31:42 =7:02:25… Not bad for a tough day. Now I have calmed down Im very happy with that

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After firmly establishing ourselves with our triathlons at Stourhead National Trust estate in Wiltshire the team at Immortal Sport have been keen to increase their offering of triathlons to other destinations in the Southwest.

After careful consideration and much research we are really delighted to be partnering with South West Lakes and bringing two new and exciting weekends of multisport to Wimbleball Lake on Exmoor and Roadford Lake on Dartmoor.

Roadford Lake, Dartmoor

Roadford Lake is situated on the edge of Dartmoor National Park in the stunning surroundings of the Wolf Valley, with a range of natural habitats on its shores from Culm Grasslands, woodlands, old pastures and orchards. The lake itself is 760 acres including a dedicated nature reserve, it is also the largest body of water in the region holding 34,500 mega-litres of water when full.

The venue benefits from a full outdoor activity centre offering activities both on and off the water, a campsite and a café / conference centre – everything an active family need to keep entertained and enjoy the beautiful environment. Please see below for a list of all the facilities and activities available at Roadford Lake. Located between Launceston and Okehampton and just 2 miles from the A30, the site is easy to get to and access is good enabling campervans and caravans into the campsite.

Roadford Lake has played host to a number of sporting events over the last decade, from sailing regattas, triathlons and corporate challenges. We are really pleased to be working with South West Lakes to host this event and encourage all entrants to bring family and friends, camps on site and make the most of this fantastic 3 day event!

Wimbleball Lake, Exmoor

This 875 acre site is one of Exmoor National Park’s most popular tourist attractions – boasting the perfect blend of excitement and tranquillity set between iconic Exmoor valleys. The steep wooded valleys provide stunning and sheltered activity areas on the 375 acre lake.

The venue benefits from a full outdoor activity centre offering activities both on and off the water, a campsite and café /– everything an active family need to keep entertained and enjoy the beautiful environment. For those who prefer a more relaxing visit there are plentiful meadows, woodlands and picnic areas – a great escape from modern life’s hustle and bustle. Wimbleball is also a fantastic place for outdoor learning – whether its birdwatching, bush craft or stargazing there’s always something special to see and do. Please see below for a list of all the facilities and activities available at Roadford Lake. Located a few miles from Dulverton, there is approximately a 40 minute drive from the M5 at Tiverton through breath taking valleys and countryside.

Wimbleball Lake has hosted numerous large sporting events and the large amount of open space and the natural amphitheatre of the hill above the activity beach makes it a perfect venue for both competitors and spectators alike. We are thrilled to be working with South West Lakes to host this event and encourage all entrants to bring family and friends, camps on site and make the most of this awesome event!

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For the last three seasons this race has become my season opener and a great gauge of how the winter has gone. It is organised by our good friends at Immortal sport. Elly has marshalled here the last three years and helps at a lot of their events as do Mum and Dad at pretty much all of them. The team at Immortal are great, right from the race directors down to all the marshals, nothing is too much for any of them! Big thank you to all of you for this, makes such a difference at a race.The race has arguably the most picturesque setting on the UK triathlon scene. It is set in the National Trust Stourhead House and Gardens grounds. Google it, trust me, not many triathlons are lucky enough to secure locations like this. The sprint on the Saturday night was even started by a Bride celebrating her wedding day there!

Anyway, my race weekend…here goes!
This weekend was Els, I and Fudge’s (the dog) first experience of Van life. We decided to stay up there in the van as we were marshalling at the sprint on Saturday night and didn’t fancy travelling back late just to be getting up at 4am to head back! This brought back my inner child, back to camping in the garden just because I could! Great fun and is something we will definitely be doing for future events. Only downside being it rained all night on the Saturday so I spent a lot of the night listening to the rain regretting believing the weather forecast and not packing a rain jacket!! However come 5:30am the rain had cleared and all was set for race day.

The Swim

For me I have worked hard on the swim this winter, I have trained hard with my good training partner Vinny, aiming to get in a minimum of three, preferably four, swims a week, so was really hoping to see some progress here.

We arrived at the stunning lake for race brief and all filtered down the pontoon. I managed to secure myself a good place on the mass start line. The swim is a two lap affair and both went with nothing really to report! Just concentrated on my technique all the way round and getting as much purchase with each stroke as possible. I got out the water just under two minutes quicker than last year, very pleased I started the 800m up hill run to T1!


The Bike

Out of T2 I jumped on the bike now already 2 and a half minutes ahead of last year, very pleased. Having spoke with the Coach Leanne at Tri Topia on the Friday about the race and my goals, she had set me some power targets that scared me a little, but I was excited to give it a crack! Especially with the new addition wheels and aero helmet over the winter, who doesn’t love new kit!

Pleased to say though the power target was perfect, it kept me pushing hard for both laps of the bike. The bike course at Immortal is a challenging one with 500m of climbing on each lap but my legs felt great and I was really pleased to take eight minutes of last years bike split on arguably a harder day, on the main 15km drag where you can really get aero and focus on holding the watts it was a headwind this year which was not to friendly!!
Overall though the bike went really well, between my first lap and second was only a 40 second difference so I was really pleased with my pacing, don’t get me wrong I was looking forward to getting off the bike and starting the run as I always do but was excited as big PB was looking to be on the cards, showing the winter work had done the job…

The Run

If you had not already guessed or seen my Strava feed, unfortunately my brilliant day did not continue here. I had decided to use today to trial just racing on gels. I have read so much on it over the winter and decided it was worth a crack at race pace. Safe to say its not for me! It felt fine on the bike and gave me all the energy I needed however as soon as I started running I knew I was in trouble. To start with I convinced myself it would go after the first few kilometres, the first few never feel great right?! Unfortunately not, unable to get any form of nutrition in now I made the decision to just grind it out and hope it passed. Afraid not, the half marathon was to be run with no nutrition, one cup of water was all I managed! Obviously no where near enough fuel to run a strong half marathon and subsequently just continued to fade as the ran went on. I managed to get through the first of the three laps on goal pace but it drifted from there on. With my slowing pace and portaloo time, my run for me was a disappointment. I ran 2 min slower than last year when I know my running form is considerably better. But lessons learnt, and the positive is my legs feel really fresh so I can get straight back into run training rather the usual hobbling around for several days after!

The Race Overall


Even with a poor run I secured a PB here again with 5hr07. A strong time that I am very proud off, I had gone into the race targeting sub 5hr, so I will be honest and admit at the finish line, and for a few hours after, I was very disappointed. Initially I struggled to see the positives. However having spoke with Elly about it, the amazing guys at Tri Topia, and some great friends, I can now see the day overall was a success. A PB is a PB at the end of the day. I am really pleased with my swim and bike which are re-assurance that the winter has worked. Sure, I was unable to put the run down as I wanted to, but I have already proved to myself with earlier running races that I am definitely stronger here too.

I know now going forward that I have to really focus on dialling in a race day nutrition strategy. For me this will be a big focus in every weekend long brick now. I know if I can get this right the fitness is there and will only grow to really attack Outlaw for a big PB!
I thoroughly enjoyed my first race as part of Tri Topia race team, and not being able to make myself really suffer on the run meant I could jog round encouraging everybody out there on the course and thanking all the marshals giving up their time.
Massive thanks again to everyone who supports me, especially Elly who continues to give up her weekends supporting me and keeping me positive, and obviously the team at Tri Topia for the support and putting me in the best possible position to compete in this amazing sport.

James England

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In order to make our event unforgettable for athletes and spectators from all over the world, hundreds of volunteers are needed for the events.

There are many ways in which you can be part of this great experience. Whether you want to work at an aid station or at the finish line – we look forward having you in our Team!

We will give you a free race entry into any of our races

We will make sure you get all the information and equipment you need to volunteer

We will provide you with bottled water and snacks whilst volunteering and hot food roll tea/coffee or soft drink when you finish your shift.

Volunteers are needed throughout the race week, not just on race day, to support the event build up, registration, the athlete functions and a wide variety of support on race day. You can indicate a preference for your area of choice and we will do all our best to accommodate your preferences.

• Aid Stations
• Athlete Village
• Build Up
• Logistics
• Massage
• Registration
• Swim Course
• Bike Course
• Run Course
• Transition Area with bike check-in

If you would like to become a member of the Immortal Sport family, please email Lucy with the following details;

• Name
• Address
• Email
• Phone number
• Next of kin contact details
• Date of birth
• Have you marshalled before?
• List other applicable skills?
• Any medical history i.e. illness or disability?

Alternatively you can fill in the form below:

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The Immortal Sport Half is a race that is always going to be close to me. Not only was it one of my mother’s favourite places to visit for a walk around the stunning estate and gardens it is a race that I have done all 3 versions of so far and learned from each of them.

The first year although in my head was a complete disaster going from leading to 4th in a matter of seconds with only 1km to go put a rocket up my ass and lead to some better races later in the year. The second year went much better, keeping my cool with bottle and nutrition issues and running my first strong half marathon off the bike to take the win and some redemption from year one. This year I came into it from a different perspective. Only 8 days after the race in Mallorca and not knowing what my legs would have I had a tactic in mind of swim and bike as hard as I could and see what happened on the run. Hoping to successfully “do the double” with wins at Immortal and also back to back weekends of middle distance racing.

With the sprint event on the Saturday evening we arrived in full with all kids Lisa and myself on Saturday afternoon to spectate and help out along with cheering on some Team Walker athletes and some local Bustinskin guys. The weather was nice and apparently the lake was warm, it was good to see bits of the course again and catch up with the guys that run the event.

Staying in Wincanton for the night we got back a little later than planned but got some food and hit the sack ready for an early start Sunday. A 4.30 alarm followed by a coffee and breakfast and before we knew it we were on the road. I got transition set up ok and my wetsuit on and walked down to the lake with Lisa and the kids. I had almost forgotten how far it was but was soon reminded that it was one of the toughest swim exit to transition runs I have ever done. A quick safety briefing and we were in the water, although not quite the temperature of the sea in Mallorca it wasn’t bad and with not alot of time for a warm up did a few strokes and headed to the front for the start. Off the start it’s a lovely straight line to the first buoy, I felt smooth but tried to keep the initial effort in check. Swimming in the week had been ok but my arms and shoulders had certainly been tired and mi didn’t want to blow up too early. I was first to the first buoy and settled into a good rhythm feeling quick and strong through the shallow lake. Finishing the first lap my arms were starting to feel it a bit but I tried to focus on my technique and a strong pull and got round the second lap well.

Swim exit onto the pontoon shot a few notes of cramp through my hamstrings which sent the alarm bells ringing but the long run up to transition soon ironed that out! In and out without much fuss and on the way out saw that I already had a couple of minutes lead.

From here the plan was simple – ride harder than I did last weekend and hope I don’t need my run legs too much. Initially the course is fairly flat then goes down a fast descent before a predominantly rolling loop,Not a slow course but no world records either! The weather was good although a bit cool to start and I felt pretty good initially. The power was ok although not fully flowing but I was feeling ok and happy to push a bit. Unfortunately at some point in the early part of the ride my rear bottle jumped ship with a full contents of around 600 calories! Not ideal but I kept my head together was sure to have finished my front bottle by the time I got to the aid station then I stopped for a minute to fully restock.

Trying not to pay too much attention to the overall time of my ride I was pretty pleased to go through the end of lap one in around 1 hour 10. I knew if I could hold that for the 2nd lap i would hopefully ride quicker than last year. Halfway into the second lap my legs were starting to feel the effort and let me know about it, keeping the power up was becoming harder work but I tried to stay smooth and consistent and made the turn to transition happy with my ride and just sneaking under 2 hours 20 by the time I hit the timing mat. Another fairly smoothly transition and with my Salming speed 3’s on my feet and more familiar OTE gels in hand I set off on one of the toughest half marathon runs I have done.

The course is a fairly simple uphill for around 3-4 kms then downhill offroad back to the lake where you run the steep hill back to the start at the end of each of the 3 laps totalling over 1000ft of climbing on the whole run.
I set off feeling ok but aiming to keep it steady and controlled. Ticking off the first predominantly uphill 5km in around 21 mins and enjoying the off road run down to the bottom. The ramp up onto the road put a sting in the legs and I was steady on the climb to the end of the first lap but happy to tick off lap 1 and collect my lap band. Seeing Lisa and the kids there she said I had around a 12 minute lead out of T2 so just had to hold together for another 15km or so.

Slightly slower on the second ascent up the road but more people were appearing on course now so i had people to chase down and to take my mind of the rest of the run. I was feeling stiffer and my cadence slowing and doing the maths in my head about how many seconds a km I would have to loose to give up 12 minutes. Grinding up the second ascent from the lake the course was getting busier and support growing. This definitely helped and there was a good atmosphere developing on the hill and finish area. Getting my next lap band and hearing I still had 10 minutes was a big relief. All I needed was my legs to keep going for 7.5km and I should be good!
The third climb again was slower but my breathing was controlled and I wasn’t pushing super hard. The legs were slowing though and it seemed to go on forever, hitting the top was pure relief and I was on the downhill for a while. Trying to relax into my stride I was still moving ok and was very happy to hear my watch beep for 20km. Down to the lake for the last time and up onto the road, my legs were really hanging now though and even on the flat it felt like I was going backwards. The final climb from the lake felt like walking speed and I still wasn’t fully confident until I entered the finish chute. Thankfully there was still no one there as I would have definitely lost any sprint finish!

Down the chute and across the line and it was awesome to see Lisa and all the kids there waiting for me. I got my medal and t-shirt and flopped onto a beanbag laid out for the
athletes post race, relieved, satisfied and glad I came and raced.

Overall it was a very succesful day! Although a slightly slower overall time than last year with a slightly slower run I had a great swim on a much more accurate course this year and rode strong with a new best power for a half ironman race. The run was a case of just trying to manage the decline in pace too much without fully destroying the legs.

Very solid couple of weekends of weekends racing which I couldn’t have done without the support of Lisa and the kids and the fantastic companies that are supporting me this year. For now I am hopefully starting to recover from these events and can start to plan and work on the build to Outlaw on the 24th July. Very excited for the summer to kick off and for some more great events to come.

Follow Kit Walker as he goes from strength to strength as a Professional Triathlete

The post Race Blog – Kit Walker appeared first on Immortal Sport.

Entries are now open for the Stourhead Immortal 10k, Megasprint and Half. Places are limited so make sure you book early to secure your space. Visit the venue for more information on all the events.

Visit Venue

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