Time to Tri
January 25, 2024

Top Tips: Why it’s Time to Try a Tri

Fancy trying something new? Triathlons may be the thing for you in 2024. The challenge of mastering three disciplines to complete a triathlon attracts people of all ages and abilities to try the sport that combines swimming, biking and running. Getting to the stage of crossing the finishing line of this exhilarating sport involves physical and mental strength – and it’s totally worth it!

Professional triathlete and British Triathlon accredited coach, Natalie Lawrence shares five tips on how to get into a triathlon and why you might like to get started:

1. It’s a hugely rewarding achievement

Sometimes the best rewards come from stepping out of your comfort zone. Overcoming self-doubt and feeling a little scared means that being consistent with training and getting to the finishing line will be even more rewarding. For beginners, I recommend starting with a super-sprint, or sprint distance race. These are typically short swim legs of around 200-400m and they’re based in the pool or open water. See if you enjoy it before investing more time (and money) into the sport. Then you could try a longer, more challenging event. Events like the Outlaw Triathlon Series offer long distance events as well as sprints, aquathlons (swim-run) and aquabikes (swim-bike), which are ideal for a first event. Not only that, but you can watch more experienced triathletes do their thing, too

2. Make friends and discover new communities

Triathlon is a lifestyle sport that can fit into the time that you have available. Having four young children myself and running a coaching business, I schedule time for training so that I don’t feel guilty for interrupting family life. Triathlon is a friendly and sociable sport, so you’re likely to meet lots of like-minded people. Finding your tribe can help you to feel more connected and self-confident, which you can achieve by being part of a club or group, or simply just through chatting to others at events. Many of my lifelong friends have come from the sport and I continue to make new connections the more I’m involved in the community. 

3. Invest in your lifelong fitness and health 

The commitment of working towards a big goal has physical, mental, social, and emotional benefits. By spreading training across three disciplines, you create a broad fitness base using different muscles and energy systems. Spreading your time across swimming, cycling, and running also reduces your injury risk and provides an endless source of learning. I recommend strength training alongside triathlon as it is important for injury prevention, rehabilitation, and overall strength and power improvements. All this training, of course, must be supported with good nutrition and recovery. Once you’ve mastered these aspects, you’ll not only be a good triathlete, but will have improved your long-term positive health.

4. It doesn’t have to cost the earth 

Triathletes can be flashy with their shiny bikes and fancy gadgets. However, it doesn’t have to cost the earth, especially at beginner level. There are events where the swim takes place in a pool, so you just need your regular swimwear, and if you already own a bike, you have a head start. Many events can be completed on mountain or hybrid bikes. You need a cycle helmet and, of course, a pair of running shoes – but you might not need much new equipment to get started. As you progress in the sport (note: it’s very addictive), there are plenty of second-hand triathlon bargains, as well as free training advice and programmes available on the internet. When you start, the hours you put into training are much more important than the pounds you invest into gear. It would be worth investing in a coaching plan as you progress, to give you the best tools for achieving your multisport goals.

5. You are never too old to Tri 

It’s never too late to start! This is the beauty of triathlon; it welcomes and caters for all ages. Whether you’re a beginner or want to compete for your country at the world championships, there are age groups up to 90+ at all triathlon events! If you are fit, healthy and up for the challenge, there’s nothing to stop you from taking on your first triathlon. Plus, you never know who you’re inspiring along the way.

Natalie Lawrence is an ambassador for the award-winning Outlaw Triathlon Series, which features events from sprint to long-distance. She combines professional sport with being a mum to four young children and running a coaching business for all levels of triathlete: www.nlfitness.net

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5 reasons why The ROC Trilogy is a must - for everyone

5 reasons why The ROC Trilogy is a must - for everyone

The beauty of THE ROC Trilogy? It’s a challenge like no other, but you don’t have to be an elite athlete to take part. We caught up with personal trainer and resilience coach Slav Josephson to find out what he thinks makes the ROC so special.

After a near-death experience with sepsis in 2021, the first endurance event that personal trainer Slav Josephson took on after leaving the ICU, was THE ROC Trilogy. He caught THE ROC bug and has since been encouraging his clients to take part, too. So, why do people of all backgrounds love THE ROC Trilogy so much? What makes it so unique? We caught up with Slav to find out. 

1. It’s inclusive and beginner-friendly

The beauty of THE ROC Trilogy? It’s a challenge like no other, but you don’t have to be an elite athlete to take part. Slav believes it’s the idea of cut-off times that puts people off taking part in endurance events. With THE ROC Trilogy, you needn’t worry about that. “THE ROC is super good with stuff like this”, says Slav. “Even if you don’t make the cut-off time, the team still lets you finish the race. With THE ROC Wales for example, you have a time to meet at a certain point up Snowdon. If you don’t make that time, you can just turn back and finish the race, without running the full distance, you will still get your medal just with a different ribbon. If you want to encourage people to do events like this, that’s a massive part of it, because then they’re not scared about not completing it”. 

2. The breathtaking views

THE ROC Trilogy offers views like no other. During THE ROC Wales, you’ll witness panoramic views from Snowdon. THE ROC England will see you biking past Coniston water. THE ROC Scotland promises tip-top views of Ben Nevis – to name just a few of the highlights. Slav’s favourite one to take part in is ROC Wales. “Wales in particular is just on a different level”, he says. “You start off at the sea on the beach, go through the forest, pass waterfalls and rivers. The 50k distance goes by just like ‘that’ because you’re just like ‘wow, wow, wow’. It’s like the whole world is condensed into one spot”. One thing that’s an absolute must on your packing list: a camera. 

3. It’s a huge confidence boost

Speaking of THE ROC Scotland, Slav says it’s the toughest challenge he’s ever taken on but that the feeling of completing it has boosted his confidence. When he took part, it was during the peak of a bad storm. “People who were supporting me were like ‘we’re getting weather warnings and they’re shutting train stations – but Slav is doing THE ROC!”, he says. “I literally had cramps everywhere but when I crossed that finish line, the feeling was unexplainable. A massive chunk of people never turned up and a big chunk didn’t finish. Being part of those who finished, it makes you realise your strength and you can transfer this into everyday life. When something happens in your life – like my illness – you think ‘if I can do that, I can cope with tasks in everyday life, as well’”, says Slav. If that’s not a good reason to take part, we don’t know what is.

4. The warm welcome

THE ROC Trilogy welcomes you into an inclusive community. “It’s nothing like the other big brands of triathlons where you’re literally just a number”, Slav says. “THE ROC is very family oriented. Everyone knows your name and there’s lots of chat before the race. There’s no egos. If anything needs sorting out, the team will do their best to help. With other brands, if you need help with anything, they will just send you a link to the rules”. As well as the support from THE ROC’s event organisers, Slav notes a great sense of camaraderie amidst his fellow participants. He says: “This guy, Iain, he wins everything. I don’t know how he does it. People who win other events I’ve taken part in, they wouldn’t just stop and chat to you – because they’re winners. Iain [winner of THE ROC] stops and talks, we message on Instagram. That’s the great thing about THE ROC”. 

5. It enhances your training regime

Training for THE ROC Trilogy involves strengthening all areas of your body through swimming, biking and running. This enhances your training regime and reduces your chance of injury in all disciplines. Taking part in an endurance event like THE ROC “will keep you in your training regime”, says Slav. “The fear factor makes you get out there and train, be nervous about it, and makes you feel alive. It’s the mental aspect, too”, he continues, “you finish the event and think ‘oh, maybe I’m better than I think”. 

If Slav’s story has left you feeling inspired, why not sign up? 

Feeling inspired? 

We thought so! Learn more about THE ROC events below:

THE ROC Wales (11th May 2024)

THE ROC England (7th September 2024)

THE ROC Scotland (5th October 2024)

To follow Slav and support him in his next endurance triathlon, click here.

5 endurance event prep tips, with coach Slav Josephson

5 endurance event prep tips, with coach Slav Josephson

So, you’ve signed up to an endurance event (good choice), but where do you start when it comes to preparing? There are a few points to consider, to make sure you get the most out of your event, whether you’re taking part as a newbie or an elite athlete.

So, you’ve signed up to an endurance event (good choice), but where do you start when it comes to preparing? There are a few points to consider, to make sure you get the most out of your event, whether you’re taking part as a newbie or an elite athlete. We caught up with personal trainer, fitness instructor and resilience coach Slav Josephson to get the lowdown on his top prep tips for endurance events. (To follow Slav or support him on his next challenge click here).

1. Consider the extras in your kit

When it comes to endurance events, the kit will take a little more consideration than a marathon, for example. Slav notes the importance of “proper trail shoes – like mid to high trainers”. You’ll be traversing rugged terrains in all weathers so specialist shoes will stand up to those demanding environments. Aside from the obvious gear and safety requirements, Slav recommends running sticks - they’ll help you to navigate tricky obstacles without breaking your stride. Finally, “a GoPro or phone camera”, says Slav, “you don’t wanna miss the views!” We couldn’t agree more. 

2. Train in your gear

Once you’ve chosen the right gear – and all the extras you’ll need to embrace the adventure – Slav recommends training in your gear before the big day. Of course, when it comes to your running shoes, you need to wear them enough during training so they’re comfortable in time for your endurance event, with no rubbing or blisters. Slav also recommends training with your backpack and running sticks so you get used to having them with you when you hit the trails. 

3. Adjust your training

Whether you’re taking on an endurance event to finish it, or you’re in it for the camaraderie and breathtaking views, you can’t go wrong in adjusting your training to meet the demands of endurance events. “I’d incorporate high elevation into one of my weekly runs”, says Slav, “as well as a brick session run – usually followed by a bike or mountain hike, or even a treadmill session or spin”. Brick training refers to training that features two different disciplines – usually a run followed by a biking session. Many athletes find it useful for getting their bodies used to moving from one sport to the next in a single session, without experiencing the dreaded “jelly legs”. 

4. Train hard, but don’t stress over speed

The best part of an endurance event is the breathtaking views and sense of camaraderie amongst your fellow participants. Whilst Slav recommends preparing your body by gradually increasing your mileage and speed, he also notes the importance of not stressing over pace and speed. When training his clients in the past, he notes that they appreciated having “no stress over cut times. “If you don’t make a certain point, you can turn around and still finish the race. Just a little shorter”, he says. Reaching personal bests are great but with an endurance event, the very act of finishing it will give you a huge confidence boost. “Just go out there and do your best under the circumstances”, says Slav. 

5. Master the endurance mindset

By their very nature, training for endurance events can take their toll as your body and mind push past boundaries you may not have come up against before. Whilst this will undoubtedly take willpower and determination at times, remember not to compare yourself to others. Your own progress is what counts. “Like with any other training, be prepared for bad days. Realise that it’s the bad days that create us”, says Slav. On the days that feel hard, remind yourself why you’re doing this, don’t take yourself too seriously and of course – think about those incredible views from the top. 

Feeling inspired? 

We thought so! Learn more about THE ROC events below:

THE ROC Wales (11th May 2024)

THE ROC England (7th September 2024)

THE ROC Scotland (5th October 2024)

Fundraiser of the month - Ryan

“I’m raising money for the Meningitis Research Foundation and for me, raising awareness is equally as important.”

How did you first start fundraising? What was your motivation?

My brother, Graham, passed away from a rare strain of meningitis in 2019, aged 20. Since then, life hasn’t been the same for myself, my family, or  his friends. This is  something that will never make sense. Graham didn’t have any of the usual meningitis symptoms; he was fit, healthy and young. The illness took him within hours.

Why did you choose the Meningitis Research Foundation (MRF)?

Since Graham’s death, I’m committed to raising as much money as I can for the Meningitis Research Foundation and for me, raising awareness is equally as important. When you’re at university, you think you’ve got your whole life ahead of you, but meningitis can strike very quickly. I encourage everyone to look up the symptoms of meningitis. It can affect anyone at any time. Being knowledgeable about this killer disease could help save the lives of those close to you.

What support do you get from the Meningitis Research Foundation? 

The MRF are very supportive. They offer  regular fundraiser check-ins, training webinars, a Facebook group for fellow marathon runners and  of course, massage and plenty of food and drinks at the end of the marathon!

What do you get from fundraising?

The key benefit for me personally is raising awareness, so I feel like I’m making a difference. There are also other benefits I’ve found such as meeting other people who have sadly suffered similar loss. I’ve made lots of friends through running and it’s given me the chance to spend time with like-minded people.

For people starting out, what are your top tips?

You don’t have to be a runner to run a marathon. Running events are about bringing people together and doing something positive. The main thing is to enjoy it. Pushing yourself out of your comfort zone also gives you a great sense of achievement and is great for building resilience.

What are some of the most memorable ways you’ve raised money for MRF?

The Richmond Half Marathon was the first event I ran in Graham’s honour. Lots of Graham's friends and family ran it too. Most of us had never ran 5k prior to this, but everyone completed it. It was the first time I realised I could use running as a ‘force for good’, and since then I’ve ran in five events on behalf of MRF.

What are your goals for this year?

My personal running goal is aiming for a PB of sub 3hrs 25 in the 2024 TCS London Marathon . I’d better continue with the training!

My ongoing life goal is to raise both money and awareness for the Meningitis Research Foundation. So far we’ve raised over £36,000 in memory of Graham and I will continue to fundraise to defeat meningitis. If I can help raise awareness and it saves another family from going through what my family have been  through, then I will have made a difference.

I think Graham would be really proud of us. My just giving link is https://www.justgiving.com/fundraising/RyanW2024

Learn more about MRF and how you can get involved here.

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