It’s that time of year when most of us have finished racing for the year and we are spending our time recovering, reflecting, and reviewing.

It’s always easy to be critical when it comes to our own performances and much of the time we over-focus on what we didn’t do rather than what we actually did. However, it’s important to acknowledge and appreciate our achievements, however small they may be, in order to feel rewarded, fulfilled, and motivated to carry on.

Achieving The Sub-5 Dream

For me, I achieved a huge milestone this year; something I had been chasing for a number of years. The coveted sub-5 hour half Ironman triathlon. Having only started triathlon in 2012, at the time unable to swim even a length of front crawl, it has been a pretty arduous few years to get myself up to an even remotely respectable standard.

I am a fan of an early-season race. As someone who likes to race quite frequently to keep the fire alive, I have, in the past few years, opted for a January race to kick start the season. This year I flew out to Dubai to race the IRONMAN 70.3 the day after my birthday. Hoping a flat course and warm weather would play to my strengths, I worked hard to see what I was capable of.

I felt like I would be very borderline when it came to the sub-5 hour goal, however on race day, I managed a 4:54 finish; a full seven minutes inside my goal time. I was ecstatic. Finally, something I had dreamed of for so long had materialised.

Ironman 70.3 Texas

Repeating that, in my head, was highly unlikely due to the extremely favourable bike course in Dubai. But three months later I was heading out to Texas to race the notoriously flat IRONMAN 70.3 course.

During the bike leg, I knew something wasn’t right. I couldn’t put my finger on it, but I felt like I had nothing. I battled on and during the run I was close to quitting; I felt like I was just jogging round in survival mode. I was bitterly disappointed, even with a 5:01 finish time, which I would have been over the moon with the previous season! It was time to find out what was up.

Under Active Thyroid Diagnosis

After a few weeks of recovery back in the UK, I was still feeling awful: exhausted, mainly, and as such, I ended up having blood tests. We quickly got to the root of the problem when the blood tests revealed that I had an under active thyroid – and had done for years.

I was prescribed thyroxine as a hormone replacement, and gradually started to pick up. Before I knew it I was back to normal training again. Not without missing a race though. I had signed up for IRONMAN Mallorca 70.3 but decided to head out there and just train and support friends instead. It was the right decision to manage my health first and foremost, and ensure I was back up to consistent racing again. My training was consistent, and I had also lost 5-6kg as a result of the thyroxine helping to boost my metabolism. A month later, it was time to race.

In June, I raced IRONMAN Luxembourg 70.3 and I couldn’t have asked for a better race. I got a huge swim PB, a power PB on the bike, and a run PB. What’s more, I managed to go sub-5 again with a finish time of 4:56. It was so rewarding to see all the hard work paying off, and I knew that my sub-5 in Dubai wasn’t a fluke, because I had managed to repeat it. I was also coming around top 5 in my age group every time, but that was almost secondary to the result.

Fugitive Olympic Distance Triathlon - Marlow Triathlon

In July I raced in Marlow. I was feeling great, hitting all the numbers, and was excited to go for a shorter sharper race to test the water before my next 70.3. I managed to take the lead half way through the bike and hold onto it for the remainder, including the whole run. I finished eight minutes ahead of the second place female – this was such a result for me – someone who was coming close to last in triathlons only a few years ago.

I knew I was in good shape and it just seemed to keep getting better. I had not only managed to retain my power despite losing weight – I had actually managed to increase it slightly.

Ironman Gdynia 70.3

I’ve raced IRONMAN Gdynia 70.3 the past three years, and it’s a firm favourite in my race calendar. In fact, it’s my favourite race ever – there’s just something about it that ticks all the boxes. I was back in 2017 with my parents there to support me, I couldn’t wait.

Everything mostly went to plan and I was seeing some year on year improvements throughout the course, until I got onto the run. I suffered from stomach cramps on the first lap and wondered if my race might even be over at one point. However, it seemed to subside after the first lap so gradually and tentatively, I pushed on. I carried on increasing my pace, knowing that somehow, miraculously, I was on for a very good (for me) run split. I ended up getting a run PB of 1:37 and was absolutely flabbergasted. Plus, yep you guessed it – another sub-5 and top-5 AG positioning. I couldn’t have been happier.

Ironman 70.3 World Championships Chattanooga

Everything was building up to my A-race of the year – the coveted IRONMAN 70.3 World Championship in Chattanooga, Tennessee. It felt like ages away but as always happens, it sprang up on me out of nowhere and after a hop across the pond, it was suddenly race day.

I felt like I was in the best shape of my life so there were no excuses here.

A slow swim. A slow bike. And an even slower run.

The course was brutal (is that an excuse!?) – but everyone was in the same boat. Most people were a lot slower than other races – in fact only six females in my age group went under five hours (and there were about 150 of us in total).

My time of 5:13 wasn’t what I expected – my plan had been to go sub-5 here too but the toughness of the course was reflected in most people’s finishing times. I can’t say I was hugely happy with this result, but on dissecting it with my coach later on, we realised that I couldn’t have got much more out of myself on the day. My coach was really happy with the performance and it proved true to where I was at physically.

Final Thoughts

It had been a year of ups and downs, but on reflection, it was mostly ups. It’s natural to always strive for better but as far as triathlon goes, I would say it has been by best season ever, and I am going to hold onto that.

I have worked hard to see the results transpire and cherishing that is important – it’s why we do what we do and it’s what keeps us motivated to carry on and do more.

I’ll be going into next season with a huge confidence boost and even more energy to push towards the next big goals. But for now, it’s time to absorb that feeling of contentment and enjoy a well-deserved off-season.

"Replace Open Water Anxiety with a Cocoon of Calm" Terry Laughlin

It is hard to practice open water swimming and most of us could do with more training. When it comes to swimming in a pack, for many of us it will be the first time this year, maybe something you do a few times a year, or perhaps your first time ever.

When it comes to the first few minutes of being in the water, breathing slowly and calmly is the most important thing you can do. Try to remember that unless you are planning on winning, there is no need to panic. You can swim, you do swim, and you have swum hundreds of times before. The chances are your buoyancy is better than ever in a wetsuit.

If you start to panic then reach for the reset button. 10 seconds, 30 seconds. A minute out just to recover will make a massive difference. Probably not to your overall time, but definitely to the way you feel. Add in a few slow breaststrokes and bring your heart-rate down.

What does it feel like to be outside the cocoon?

So many triathletes have experienced (many times more than once) the uncomfortable feeling of being in the water questioning if they can swim. Your breathing feels all wrong. Other swimmers are too close. Everything can go wrong. Even experienced athletes will have a bad swim now and then.

In a triathlon, if you are going to be weak at one of the events but still do well overall, then the swim is the most likely to be the weak event. But being a weak swimmer and being a swimmer outside their cocoon (or in distress) are different things. You can have a really enjoyable swim if you manage to settle down appropriately. If you have trained with a wetronome then it doesn't hurt to use it in the event, but you have to actually listen to what it is telling you. The urge to swim faster on race day than your normal training pace is completely normal, but being out of breath is not the best thing when your face is plunged into the open water for the first time that year. 

Things To Avoid In An Open Water Swim

• Swimming at a much faster pace than you can maintain
• Kicking twice as hard as you have planned
• Changing your swim cadence from 60 strokes per minute to 120
• Putting yourself right in the centre of the pack thinking it may save a bit of time

Counter all of these points, calm things down, and try and stick with the race plan. The best thing you can do in your first open water swim is to swim the same way you have been in training and try to stay as relaxed as possible. It may not be your best time ever, but it is better to leave that for another day when you're feeling more confident or you are more experienced.  

Matt is a seasoned triathlete who has now turned his hand to personal training. He tells Sundried how he stays motivated and shares his top trainer tips.

Tell us about your journey to fitness? Where did it all start?

I have taken part in many triathlons over the past four years. Ranging from sprint to middle distance. In August I will be competing in Ironman Copenhagen. As a personal trainer, I specialise in body weight circuits aiming to improve the body and mind.  I have always been quite sporty going to the gym and being active. The main change was when I retrained as a personal trainer acquiring the knowledge to do a wide range of exercises. Also just over 4 years ago starting out in the triathlon world.

What are your training goals now?

My goals now are to compete in two or three Half Ironman events next year and enter a road cycling league series as this is my strongest discipline

Tell us one unusual fact we wouldn’t know about you:

I used to be a freelance cocktail bar tender

What would future you, tell yourself when you were starting out?

To look after my body more and take missed opportunities.

Do you follow a specific nutrition plan? If so, what/when do you eat?

I eat a healthy diet. I am certified as a sports nutritionist and carry out 8-week food plans for my PT clients. I try to eat clean. 

What do you do to keep your clients motivated?

People are always focused on weight. I tell my clients that it's more important to notice a change in how they are feeling and how well their clothes are fitting. When they see this change this keeps them going.

How do you keep your fitness knowledge up to date?

I keep my fitness knowledge up via social media, testing out my own methods and publications. I am studying to do my Level 3 GP Referral course in October. 

What are your top 3 trainer tips?

1. Don't give up.
2. Each training session does not have to beat the last one.
3. Enjoy and keep the training fun.

If you could only give your clients one exercise, what would it be?

Anything to do with a bike.

Why work with Sundried?

The product range is amazing and very high quality. I love Sundried's ethical ethos and the fact they promote people to live healthier lifestyles. 

Please tell us your favourite fitness quote.

"2 weeks ago you said your body was telling you it can't do it. Now your are telling your body what to do."

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Jordi is a Spanish Triathlete who has achieved fantastic things. He talks to Sundried about his motivations as an athlete and his goals and aspirations for the future.

Have you always been into sport?

I have been involved in swimming and water polo since I was 9 years old. I started in triathlon two years ago, but a shoulder injury prevented me from continuing until now. After having an operation, I am starting to train and challenge myself. 

What has been your best race to date? 

My best race that I remember is the last one I did, crossing the Illes Medes.

And your most proud achievement?

My first championship swimming competition in Catalunya, against all odds I came first.

Have you ever had a career disaster / your hardest race yet?

My biggest disaster was to train for over a year only to come last in the 50m freestyle swimming championship in Spain. 

How do you overcome setbacks?

It is not a question of overcoming them, I use setbacks to learn and improve.

What is the best advice you would wish someone had told you before you started competing?

To trust in myself and my abilities more.

What are your goals for 2017?

My goals for 2017 are to complete the Gavà Triathlon in Spain, Barcelona Triathlon, and Radikalswim Costa Brava.

Who do you take your inspiration from?

I take inspiration from those who help and support me and give me the strength to continue, especially my wife Anna and my son Didac. 

What do you like about Sundried?

I love that Sundried use excellent quality materials and are premium. Their range is fantastic and great for triathletes.

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Sophie Kirk is a Team GB Age Group Triathlete who got into the sport at university. She has a habit of falling over her bike during transition but this doesn't stop her being a fantastic triathlete! She talks to Sundried about life as an elite athlete.

Have you always been into sport?

As long as I can remember, yes. At age 12 I was swimming competitively 6 or 7 times a week before I started running and orienteering at senior school. I orienteered in the GB junior team for a few years and then got back into swimming and took up cycling at university.

What made you decide to enter triathlon?

Triathlon and Cross Country clubs were closely connected at university so it soon seemed a good idea to get back into the pool! After a summer internship where I earned enough money for my first bike, I entered my first triathlon - BUCS Sprint - in 2014. Although I didn't do another triathlon for a further 2 years due to an incident on a bike and broken elbow!

What’s been your best race to date?

My best race has to be either winning a silver medal at the World Duathlon Championships in Aviles, Spain or 5th place at the World Standard Championships in Cozumel last year

And your proudest achievement?

Last year was my first 'season' of triathlon. Completing my first standard distance and gaining selection for the World Championships in Cozumel has to be my proudest moment for pure surprise and joy of achieving my aim for 2016 so early in the season and in front of my parents now supporting me in my new sport!

Have you ever had any racing disasters / your toughest race yet?

At the moment I have a habit of falling off my bike in transitions, this week it was a full over-the-handlebars moment coming into T2. Not a good look, but I think I ran off the pain and still finished 2nd!

How do you overcome setbacks?

Return to the plan! I live for my training plan, and if I'm ever in doubt I just look back over the previous months of training and hard work to convince myself that taking an extra rest day because I'm feeling tired is fine!

What is the best piece of advice you wish someone had told you before you started competing?

Never forget the reason you started triathlon. Always enter races for fun! There's no point in getting up at 6 am if you're not going to enjoy the race at the end of it.

What are your goals for 2017?

I'm entering my first half ironman this year. I have a time goal for Ironman 70.3 Vichy, and a sneaky ambition for selection for World Champs IM 70.3 in the future.

Who do you take your inspiration from?

A lot of my inspiration comes from my coach Imogen Simmonds. She has just gained her pro license and always seems to say the right thing at the right time. It's also hard not be inspired by someone who trains so religiously....even if it is out on a beach in Phuket!What do you like about Sundried and what’s your favourite bit of our kit?

What do you like about Sundried and what’s your favourite bit of our kit?

I love the fact that Sundried is not only quality kit, but also working hard to maintain a fair and responsible business all along the supply chain. It's also accessible to most athletes. I love the Tour Noir Tank, perfect for keeping cool in Summer.

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