Lily-Mae turned to the disciplines of triathlon when the gyms closed this year. She talks to Sundried about her passion for sport.
Have you always been into sport?
I have always played a lot of sport. I played county, regionally and nationally in multiple sports all throughout my teens including hockey, netball, lacrosse and pole vault. After joining university and having no more time to compete at such a high level, my sports interests shifted more towards the gym, CrossFit and generally getting strong. I competed regularly in CrossFit and trained twice daily for the next few years, I fell in love with the sport.
I started road cycling at age 21 where I took my first challenge on the 8 mile ride to work which at the time was epic, now I get a similar feeling with a 100 mile ride! I continued with CrossFit for the next few years, dabbling only lightly into triathlon, but with the gyms closed during lockdown I took up cycling and running more consistently, cycling 150-200 miles a week and running around 40-50 miles a week. My week now consists of training 2 to 3 times daily trying to balance all three triathlon disciplines and a little bit of CrossFit too.
How did you first get into triathlon?
An Ironman has been on my bucket list for years and lockdown gave me the perfect excuse to switch from CrossFit and gym training to running, cycling and swimming. I have done a few unofficial triathlons over the years on activity holidays or just with friends but when all the gyms closed, I thought I’d take the plunge and start training for an Ironman next year.
What has been your favourite race to date and why?
I did the Bournemouth international in September where I ended up coming first female for the team I was competing for. The support and atmosphere there was fantastic and all 50 of us were all representing in our kit together, I felt proud to be part of it.
What is your proudest achievement?
I don’t have a proudest moment really. I have been so fortunate in life to have had so many opportunities to achieve great things which I have taken and loved every single one! I can talk all day about good sporting memories all as good as the last, and hopefully many more to come! Times I have been most proud are where there have been others to achieve it with and share that moment with them.
Have you ever had any racing disasters?
Not to date, and hopefully keep it that way!
How do you overcome setbacks?
I train because I love it so a setback means I just adjust my routine but keep training. If I have a set back like an injury, I keep training around it, but train smart by adjust work load/weight/distance. I am strict on stretching and injury prevention and if something is wrong for a while I seek out a professional who, so far, has managed to fix me up!
What advice do you wish you'd been given when you first started out?
Train smart not hard. I trained so hard for so many years with no real plan but to smash myself every session. This works for a time until you plateau and need to change it up with training blocks varying in intensity and volume. I programme all my own stuff and am still learning but definitely training smart is so beneficial!
What are your goals?
Well I have just completed a goal for this year which was a 10 mile swim last week to raise money for charity, such a great day! Then goals next year are to complete an IronMan, somewhere abroad and warm ideally! Also to run 250 miles of the SW coastal path over 2 weeks (around 20 miles a day). Another on my bucket list since a child is to swim the English channel, which I will definitely do at some point (maybe not next year with the other challenges happening too).
Who inspires you?
A big inspiration of mine is Ross Edgley. He swam round the uk last year and is always so positive and bubbly, something I try and install in my own personality as it is infectious!
Why work with Sundried?
I have only recently discovered Sundried and love the quality of their clothing. It’s not just another cheap gym top I'm going to wear to death and throw away next year, its high quality and will last. I also like how Sundried do an EcoTech range made of completely recycled material, which is new and innovative, and the way the world should be moving!
Swim 2.4 Miles. Bike 112 Miles. Run 26.2 Miles. Time allowed 16 hours.
The journey to become an Ironman is long and arduous and starts for many different reasons and from many different levels of ability and experience. The goal to ‘compete or complete’ an Ironman is what makes it such a difficult and unique challenge but can ultimately lead to the most amazing achievement of an athlete’s life. The road is long and is littered with obstacles that can, without preparation and a strong mind, derail the process at any given time.
If you want to hear those immortal words at the end of a gruelling 140.6 miles – ’You are an Ironman’ – then the 5 pillars of Ironman training may just help you achieve that goal.
I will be the first to admit that these are not always easy to adhere to and it is easy to make mistakes in race preparations. Normally, either over training or under training are the biggest downfalls. Over training is easy to slip into when the body is feeling good and fast progress seems achievable if you just push harder, longer, faster. Wrong! It can take a strong, fit athlete 3-4 months to prepare for an Ironman and it can take a year or longer if you are starting from a different base point.
Under training often results from a busy lifestyle, lack of conditioning and rest, injuries, and poor nutrition plus sometimes simply a lack of commitment. Commitment is something I have never lacked but pushing too hard too soon has often caused me to reassess my training. Remember, you need to know where you are now (Point A) to understand where you want to get to (Point B) and the time in which you have to do so. The base training phase of any Ironman program creates the platform for any athlete to build a solid training foundation.
Ironman training is all-consuming and selfish. It affects family life, social activities, diet, sleep, wallet contents and stress levels. You will need support, understanding family and friends and a whole lot of determination. On the flip side, you will never feel more invincible, strong, fast, healthy, focused or proud.
The 5 Pillars of Ironman Training
Ironman triathlon is a sport in itself, not a combination of swim, bike, and run. We balance our strengths and energies, our weaknesses and abilities to train and race holistically. Ironman does not allow a strong swimmer to be out of the water first and stay there if their bike and run don’t match their initial speed. Balance is critical.
Triathlon training is a juggling act. Family, work, training schedules, rest and recovery, house admin, shopping... the list goes on. Where do we find the time? This becomes a skill in itself. 5am runs, 45-minute core sessions during lunch, late night swims when the kids are in bed.
Personally, I do 50 squats every time I clean my teeth, 50 calf raises when I’m showering, stretch while watching TV, and I always take the stairs. This way, you can maximise your activity levels even if you have a busy lifestyle.
What is endurance? The ability to last. The ability to sustain long periods of physical activity at any given level of exertion.This all comes from a properly organised and planned training program. Ultimately, if you can sustain, you will succeed!
Probably the most important pillar. Training plans allow structure but what if they can’t be adhered to? Illness, injury, family holidays, work. We have to be able to overcome and adapt. If you have a niggling injury that prevents you running, can you increase your swim and bike sessions? Adaptation and an intuitive flexibility is the key to prevent burnout and injury. Listen to your body, no one knows it better than you do!
Successful training incorporates a spectrum of intensity, from full throttle workouts to rest and recovery. It’s the valleys that make the peaks possible and both are essential to real consistent progress. Proper rest allows the body to grow and develop. Don’t forget that professional athletes train really hard but they also rest for the remainder of the day. Their food is prepared for them and all they do is get ready for the next training day. We don’t have that luxury so when you get a chance to rest, take it!
Prepare well, stay consistent, balance your training and life, be adaptable and don’t forget that recovery is as important as training itself.
See you at the start line.
About the author: Mick Cronin is an Ironman Certified Coach.
Triathlon is a complex sport and takes a lot of research, effort, and knowledge for those just getting started. We talk to professional triathletes and GB Age-Groupers about what they wish they'd known before they started out.
Paul Suett - Team GB Age Group Triathlete
I wish I had known how to properly pace a race rather than going out as fast as I can for as long as I can. I seem to have got the grips of it now though.... well, most of the time!
Alice Tourell North - Team GB Age Group Triathlete
I wish I’d known how completely obsessed I would become with it! I did two races as a total beginner then went to my first Age Group World Championships in Edmonton, Canada and was instantly hooked. It’s the most competitive hobby I’ve ever had but I wouldn’t change a thing - my husband may disagree with this though as all his holidays, including our honeymoon, now include a triathlon!
Dominic Garnham - Team GB Age Group Triathlete
1. Quality training over quantity. Train smarter, not more.
2. Build up training slowly to prevent injury.
3. Just have fun! if you're not a professional triathlete, you don’t get paid to do this.
Megan Powell - Team GB Age Group Triathlete
I wish I'd realised how different the run at the end of a triathlon feels!
Melissa Hinojosa - Mexican Triathlete
1. How addictive it is
2. How expensive it can be to gear up (especially bike-wise)
3. When travelling to compete, your luggage will multiply and flying with your bike can be challenging/uncomfortable.
Ian Dodds - Amateur Triathlete
That silly 'kicking my bum with my heels' thing at the start of the run is actually super helpful and worth looking a bit ridiculous.
Ali Trauttmansdorff - Team GB Age Group Triathlete
That lots of people start to think you are either nuts or superhuman or both, but really you are just someone with resilience and motivation who is willing to feel challenged and push the limits for a few hours.
Sophie Kennedy - Team GB Age Group Triathlete
1. I wish I knew how much I would love races! I certainly would have enjoyed doing them earlier in life, but didn't enter until my boyfriend suggested I should.
2. Don't be put off by the price, have a look around at different events and locations as prices can differ quite a lot. Also they are worth every penny anyway!
3. In terms of the triathlon itself: My first one I'd never swum in open water before so I zig-zagged my way round the lake. It's definitely worth looking into spotting techniques and practising beforehand. Your cadence on the bike and the run can massively help with the weird legs feeling from bike to run.
Read more: Beginner Triathlon Advice
Read more: Beginners Triathlon Guide
In any multi sport and the build up to specific events, we all tend to have the same issue: not having enough time. I'm currently traveling a lot so I have to be organised and well prepared. This includes having my bag packed and always ready for the next training session. Here are my triathlon essentials that I always have packed in my gym bag.
Foam Roller and Trigger Point Ball
Recovery is key after every session in order to be ready for the next one. So, as a massage is a luxury, grabbing a trigger point ball to get my muscles and tissue back in order the first 10-15 minutes after a workout is a great solution. Even after long car drives or flights and even when I’m getting home at midnight, a few minutes are always spent foam rolling and using the trigger point ball and I’m definitely in better shape the next day!
I always have my Furgler 2.0 training shorts, Olperer T-Shirt and running socks in my bag. I love that this outfit is so versatile meaning I can wear it when I go out for my morning Espresso, on the way to the swimming pool, in the gym and of course, on a run. Added to that, thanks to the super fast-drying recycled materials, I can clean the clothes in any hotel room or even on the go and they’ll be 100% ready to wear again!
My favourite energy gel
Especially when I’m traveling, good nutrition comes short sometimes. So, in order to still being able to go full gas in a training session, fast energy can be exactly what is needed.
Instant Recovery Food
While protein bars are not normally my favourite choice because of the high sugar content, the Veganz organic cookie dough-style protein bar has a reasonable amount of protein while tasting just like your favourite kind of sweets could taste. On top of that, all Veganz products are plant-based.
There’s a big hype around dietary supplements, especially for those who are plant-based like me. With proper nutrition, vegans can get all necessary nutrients from a good diet but that can change when you’re not at home. When I’m not cooking and not having a real influence on where I go to eat because I'm traveling, I know the following day will be a hard and difficult day.
I try to be as prepared as possible and carry the following vitamin and mineral supplements: iron, magnesium, omega 3 fatty acids. When choosing vitamin and mineral supplements, don’t go for the cheapest choice. Rather go for some that are completely natural.
Read why magnesium is essential for athletes here.
Reusable Water Bottle
Sundried’s reusable water bottle is stylish, leak-proof and chemical-free. Made from advanced Tritan plastic it won’t break yet feels and looks like glass. With 750ml capacity, I’m able to do the extra hour and don’t have to drink my water combined with softeners. Great item to always have on board and it's good for the environment as it reduces the need for single-use plastic bottles!
About the author: David Rother is a Team GB Age Group triathlete and Sundried ambassador.
Michelle Dillon is a two-time Olympic triathlete who started her career as a 10,000m runner in the Commonwealth Games. She has represented Great Britain in many amazing races, winning silver in the World Duathlon Championships in 2001, gold at the European Triathlon Championships the same year, finishing 1st at the London Triathlon in 2002, and returning to claim gold at the World Duathlon Championships in 2005, among many others. After a back injury halted her career in 2008, she turned to coaching and has coached some of the finest athletes the country has to offer such as Jodie Stimpson and Emma Pallant. She took some time out of her busy schedule to answer some questions for Sundried about life as an athlete-turned-coach.
Do you come from a sporty background/family?
Yes, when I grew up I found running and this was my passion from a very young age. I pursued it and started training more seriously when I was about 13. I saw improvements immediately and went on to win cross country for my school, then later on at 21 I represented my country (which was Australia at the time) at the Commonwealth Games in the 10,000m. My parents weren't particularly sporty, I just had this need to run and followed my dreams!
Growing up, did you always know you wanted to be an elite athlete?
When I first found running and started training more seriously, I knew that I wanted to be an elite athlete, I had so much motivation to train even if it was on my own. I would go running after school and make up my own training, I just loved to push myself and knew this would be a massive part of my life. I left school and immediately followed my dreams and started making a living out of sport so was able to support myself and see how far I could get.
Photo credit: Darren Wheeler www.thatcameraman.com
What piece of advice do you wish someone had told you when you first started competing?
Don't over train. Little did I know injuries were something I would have to deal with for most of my career. I could push myself all day but my body would break down easily. Back when I was competing, there wasn't enough advice on strength and conditioning, instead it was the more training you could do the stronger and tougher you were. So injuries for me held me back from reaching my full potential!
What is something unusual we might not already know about you?
Well I was born a breach baby (feet first) and the cord was wrapped around my neck which stopped me from breathing. I was taken to intensive care, they thought they had lost me, but thankfully they brought me back to life. I guess I wanted to run from the very beginning!
What has been your favourite part of competing at an elite level?
Racing the best in the world and being able to push myself to my limits. I loved the push and challenging myself to be the best I could be as an athlete.
What has been the proudest moment of your career so far?
When I look back on my career now I don't necessarily think it was a particular race that I won that made me proud, it was more what I had overcome with injuries to get on the start line. For example, the last year of my career I had suffered back problems for years, but this particular year I had two disc protrusions which were extremely painful and limited me to my bed for months at a time. I thought my career was over when the doctors told me to stop, however I gave myself one more shot at a "come back" and surprised myself to win a non-drafting race in the USA against some World Class competitors and broke the course record. It showed me that with the right mindset and determination you can do anything you want. My year lasted a few more races before I had to have a major operation on my spine.
How do you overcome setbacks?
Just like what I was talking about above, setbacks can be tough and very challenging as an athlete and in life in general. Sport has taught me a lot about myself, especially when I've had major setbacks in my career. Staying patient is extremely important but certainly not easy, setbacks are character building and if you can get through them you always come back stronger!
How does being a coach compare to being an athlete?
It's completely different. As an athlete, you just have to think about yourself and your training, whereas being a coach you are responsible for someone else's career; you help them make decisions which can be crucial to their development in the sport. You have to be very understanding and patient.
What's your favourite part of being a triathlon coach?
I love being able to pass on my knowledge from all the things I have learnt through my career, so if I made mistakes I try to ensure that they don't make the same. It's very rewarding bringing on an athlete whether it be a World Class athlete or an Age Group athlete, seeing all my athletes do well makes me very proud.
What advice would you give someone entering the world of triathlon for the first time?
I would say invest in a good coach, it's so valuable to have a coach with the knowledge to help you make the improvements, and help you talk through your training, give you advice on nutrition, injuries etc. We have a host of World Class coaches who coach athletes at all levels from beginners to the most advanced athlete and we are ready to help you. Contact us via our website Team Dillon Coaching to find out about our coaching.