There is a lot of talk around sleeping and training, so here are just a few pointers on why we believe that sleep should be a vital part to any sort of training program.
Everybody sacrifices sleep hours for training hours? Duathletes are no exception. We all set alarms at ridiculous hours in the morning, even though sleep is a vital part of any training program. It’s not just runners or duathletes. I’m sure many cyclists get up early on Sundays to attend their club rides.
Athletes cannot achieve their full potential without adequate sleep. Fact. Athletes who sleep less than four hours per night metabolise glucose in a more efficient manner. Cortisol levels are higher as well during sleep deprivation. If you cut out your most important training component, then you won’t perform well. Simple.
So You Find It Difficult To Sleep The Night Before A Race Too?
Pre-race insomnia can affect anyone, whether they are preparing for a marathon, duathlon or Ironman. Even pros have trouble sleeping before races.
You can rest assured that a sleepless night the night before your race will not affect your performance as long as the week prior to your race you’ve gotten enough sleep. The adrenaline surge will make you more alert, and better prepared for the race. Many people have achieved personal bests in spite of pre-race sleepiness.
Let’s sleep better and more during heavy training periods and the days before races.
Stress Doesn’t Help Anybody
The night before your race, sort out everything you will need. Remember the “nothing-new rule” on race day. Keep everything the same including race cloths and nutrition that you have used through your training.
Feed Your Body
You should eat your last meal at least a couple of hours before going to sleep. The feeling of being full will not make it easier to sleep. At least 6 hours before going to bed, avoid caffeine and alcohol.
Prepare Or Prepare To Fail
Prepare your breakfast and snack foods in advance. Relax early. Take a warm bath, listen to music or podcasts or read a good book. Do not look at your mobile phone.
Try to slowly shift your sleeping schedule the weeks leading up to your race. This will allow you to go to sleep and wake up earlier. This way it will not feel as if you are making a drastic change the night before the race.
What you need to take from this is get more sleep. Not strictly doctors orders but we are guessing none of you are going to argue with us.Once you are rested make sure to get yourself booked on to one of our next Duathlon Events. If you’re not ready for that, why not take a look at our blog post about stretching.
Recently, you’ve likely seen more cyclists out on the road. Cycling is on the up and up. It’s an easy, flexible and fast sport that can get you to your destination in minutes. It also results in fewer injuries and joint pains over the long term compared with running.
Some people are hesitant to cycle, possibly because of the dangers that could be associated with busy streets. But don’t let fear stop you. Cycling is a great activity, but only if done properly.
This keeps you healthy
Cycling is good for your health. Cycling is a cardio exercise which increases your heart rate. It can also reduce your risk of getting illnesses like cancer and heart disease. Cycling regularly can improve posture and stability, which makes it a great exercise for daily activities. Cycling is also great for anyone looking to tone up or lose weight. Cycling burns up to 400 calories an hour, and it works your legs, arms and glutes. It’s an excellent full-body workout you will feel immediately.
Better Than A Stress Ball
The mind is also benefited by cycling. Exercise has been proven to reduce stress and anxiety by releasing endorphins. Focusing on the rhythm of your pedal stroke, speed and location in nature can help reduce anxiety and stress. Next time you feel anxious or stressed out, head out for a bike ride and focus your mind and soul.
You can get from A to B at a cost-effective price.
In the last year, cycling has gained popularity because it allows us to travel quickly and without having to use public transportation. Cycling is an excellent way to get around without having to spend a cent. It’s amazing how much money you can save if you don’t pay for petrol and train tickets every week during your commute. It’s also a great way to have an adventure. There are many epic biking trips you can take in the UK. The more you ride, the faster you will become. The steep, ominous hill will no longer phase you. You’ll be zipping to work within minutes.
A Big Happy Family
Some cyclists enjoy the solitude, while others are drawn to the sense of camaraderie that the sport brings. It’s a special experience to ride with friends, and reach your destination as a team.
This is a very green thing to do
Cycling is an environmentally-friendly way of getting around, much like walking. You probably know that car emissions contribute to global warming and ground level ozone. We have a great alternative in cycling. Now is a great time to get started, as cities in the UK have become increasingly cycle friendly. Cycling is not just good for you, it’s also great for others. This is truly a win-win situation.
The Nature of Your Soul.
It’s great to cycle because you can connect with nature and experience a sense of adventure. Even if you live in a large city, it’s usually pretty simple to ride into the country. Cycling can also help you navigate nearer to your home, and give you a greater sense of the neighbourhood.
It’s easier on the joints than running
Exercise is important for our health. For some, exercising is more difficult than putting on some shoes and going to the gym. Certain exercises may not be possible for people with disabilities, chronic illness or injuries. Cycling is a low-impact exercise that is gentle on joints. It is a good alternative to HIIT or running. This is a great option for people recovering from an injury or those with back pain and arthritis. If you are unsure, consult your doctor before riding a bike.We don’t currently have any cycling only events on our calendar but we do specialise in Duathlon Events so feel free to take a look at them and get yourself booked on.
Multisports, such as triathlons, duathlon events, and aquathlons, are not just a test of individual athleticism and determination. They are also a testament to the power of community and teamwork. Behind the scenes, a group of dedicated individuals known as marshals plays a vital role in ensuring the success and safety of these events. In this blog post, we will explore the importance of marshals and how their contributions make multisport events truly exceptional.
The Guardians of Safety: Marshals are the unsung heroes who keep participants safe throughout the course of the event. They diligently monitor the routes, intersections, and transition areas, ensuring that athletes can focus on their performance without worrying about traffic or hazards. Their presence provides reassurance to both participants and spectators, creating a secure environment for everyone involved.
Course Navigation and Support: Navigating a multisport course can be challenging, especially for first-time participants. Marshals serve as invaluable guides, directing athletes along the designated routes and offering support and encouragement along the way. Their knowledge of the course layout and key landmarks is instrumental in preventing athletes from getting lost and maintaining the integrity of the event.
Motivators and Cheerleaders: Imagine swimming against the currents, pedalling up steep inclines, or pushing through the final stretch of a run. The presence of marshals at various points along the course provides a much-needed boost of motivation for participants. Their cheers, applause, and uplifting words of encouragement can make a world of difference in an athlete’s mental and physical endurance, pushing them to give their best effort.
Emergency Response and First Aid: While rare, accidents and medical emergencies can occur during multisport events. Marshals are trained in basic first aid and emergency response protocols, ensuring that immediate assistance is available if needed. They act as the first line of defence in addressing injuries, providing comfort to athletes, and coordinating with medical professionals for timely and appropriate care.
Smooth Transition Management: Transition areas are the hub of activity during multisport events. Marshals efficiently manage these areas, ensuring a smooth flow of participants, equipment, and timing. Their organisation and attention to detail play a crucial role in maintaining the event’s structure and preventing any unnecessary confusion or delays.
Community Engagement and Spirit: Marshals are often volunteers from the local community, coming together to support and celebrate the multisport event. Their enthusiasm and dedication create a vibrant atmosphere, fostering a sense of camaraderie among participants, volunteers, and spectators alike. Marshals embody the spirit of multisport events and serve as ambassadors, showcasing the unity and inclusivity of the multisport community.
Multisport events are not just about crossing finish lines or setting personal records. They are an embodiment of teamwork, perseverance, and the incredible support system that exists within the multisport community. Marshalls, through their selfless contributions, elevate these events to new heights. They ensure safety, provide guidance, offer motivation, and embody the true spirit of multisport. So, the next time you participate in or attend a multisport event, take a moment to appreciate and acknowledge the marshals who make it all possible.
Remember, marshals matter, and their presence is invaluable in creating memorable experiences for athletes and spectators alike.
Multisport is massive. And we already know that you’re hooked, but what about the rest of the family?
Have you got them involved yet? Are they hooked too?
Here at McA Fitness & Events, we are 100% hooked on multisport and were getting the whole family involved!!
In 2022, we launched our junior events at The Central Lancashire Duathlon and saw great success, so have since found 2 further venues at Shrewsbury Sports Village and Blackpool’s Palatine Leisure Centre.
Variety
Kids are introduced to multisports at an early age, the education system sets them up to take part in multiple sports and activities. This is hugely important for their development, hand eye coordination, depth perception et al. Jump to your child’s 8th year, they’re beginning to show enthusiasm for a narrower selection of sports. Chances are your lad plays football or rugby and your daughter gymnastics or dancing. Now lets throw multisport in the mix; Triathlon (Swim/Bike/Run), Duathlon (Run/Bike/Run), Aquathlon (Swim/Run) or Aquabike (Swim/Bike) any or all the combinations and your adding a whole heap of variety into your child’s activity level, providing opportunity to excel in one or all of the disciplines and ensuring a lack of boredom by participating in the wide variety of sessions. On top of that, you can Swim, Bike and Run with them, keeping your fitness regime just varied along with a little parent/offspring competition to boot.
Life Skills
Swimming, Cycling and Running are all valuable life skills that are worth learning early and maintaining your whole life.
Swimming – A lot of children today are lucky enough to have swimming lessons either privately or at school. Once you get to a certain level, as I’m sure you remember, the odd swimming lesson is completed in pyjamas and there’s some deep diving to the bottom of the pool. Now I remember these lessons as fun filled because they were different and almost like a game, however in adult life, having qualified as both a swimming teacher and a lifeguard, I now understand just how important these sessions were. I wont fill you with doom and gloom or scaremonger, but being able to confidently swim in clothes and to be able to pick things form the bottom of a pool could both be really important one day.
Swimming in general, is excellent for fitness and it’s a skill that is enjoyed during childhood and into adulthood whether you’re swimming with family at a weekend, splashing in the pool on holiday or enjoying the thrills of a waterpark. All the above would enjoyed far less if you don’t swim…
Cycling – A mode of transport and an expression of freedom for every teenager. Riding a bike and being able to do so safely, offers fun, independence and adventure. Anyone who rides a bike regularly on the roads, will have a good understanding of the highway code and an appreciation for speed and distance which will benefit when learning to drive. I’ve also noticed that those I know who both drive and ride, are far safer when driving on roads with cyclists, than those who don’t cycle.
Getting your child into multisport, when they’re old and wise enough, they’ll be far more likely to cycle to school/college and work than take public transport, or worse use the parental taxi rank…
Running – Everybody needs to run. For the train or bus, because you’re late and its quicker than walking or away from something (hopefully not the police). Its also the main form of movement in a lot of popular sports (football, rugby, tennis) and the ability to move quickly and freely will help most people on most days.
Running is also excellent for fitness, yes, its high impact, but that means its good for calorie burning and will often be a go to exercise when trying to get in shape for any fitness pursuit or to drop a few pounds before a holiday. When you can run properly, you will get very fit, you’ll have excellent cardiovascular fitness and most other movement patterns won’t be a problem either.
Safe
Don’t get me wrong, everything has potential dangers, but as a rule, swimming cycling and running are generally safe, particularly in organised training sessions and junior events.
Your pool sessions will be coached by a qualified and experienced coach, who will also have some sort of first aid qualification and most private pools also have at least one lifeguard on duty to.
Cycling, as discussed earlier, will teach you the highway code, safe road use and etiquette, but as a multisport athlete you’ll also have opportunity to find cycle track specific sessions with no (non-cyclist) road users, as well as closed road events.
Running, again, helps athletes create an awareness of the road and other users as well as your surroundings and environment underfoot. You’ll be a safer walker as well, knowing to keep an eye out for obstacles which may cause a trip hazard. There are also many opportunities to run away from traffic/cyclists, with off road trails, canal paths and lots of track sessions locally.
Under British Triathlon race rules, Junior events must be on roads closed to other traffic, therefore when actually racing, the risk is also reduced further.
Don’t get me wrong, there is always a danger to everything, but the skills and tools acquired by regularly practising all 3 will enable your children to perform in the safest possible way.
Community
When you get into it, you’ll find multisport, as well as swim, bike and run are great communities. Clubs for each and all disciplines, opportunities for group coaching sessions, group rides and runs, café stops, OWS (Open Water Swimming) picnics. Fun Runs, Cycle Sportives, Camping at the lake or before some big triathlons. At almost every session, you’ll find a social opportunity, and at every race, there will always be a likeminded person to chat to either settle your nerves beforehand or swap stories with after.
And for juniors, its even better. Each British Triathlon region has opportunities for kids to train and race with their peers. Age Groups are TriStart (8 years), TriStar 1 (9-10 years), TriStar 2 (11-12 years), TriStar 3 (13-14), Youth A (15-16 years) and Youth B (17 years) and because they arein 2 year intervals, your children will always be racing with kid sf the same age. They will get to know the same kids as they race regularly and every region has a junior series, which allows all juniors to compete against each other at various events for the duration of a season.
What’s not to love?
Family Fun
Finally, and probably the best reason of all, both Mum, Dad and children can train and race together and make incredible family memories together. Swimming, Cycling and Running are all suitable for all the family, they’re sociable, safe and varied which is perfect when looking for family weekend and holiday activities.
You can all join a club together, train and socialise with other multipsort families too.
And racing is where it gets really fun for the family. With so many different types of races all across the UK and the globe, regular weekends away and family holidays are on the cards. Nobody to be bored, glued to an iPad or left behind as there’s at least one discipline for everyone!!
In summary, why would you not want your kids to try multisport? Who knows, if you start them early enough, you may be blessed with future Olympians or Kona success stories…
Sport in general is hard on the body. I have chosen running specifically in this article. Not because these are the only stretches you should do for running. I have chosen running as the main heading as in most sports there is an element of running and running really impacts the body as a whole so stretching to help you with running will help you in any sport that you take part in.
Stretching in life is also advisable as there are just so many benefits. When we’re born we are naturally flexible. You have only got to look at a child closely and you will notice all of the different shapes they can get into without even thinking about it. As we get older our bodies start to forget this flexibility and everything starts to tighten up.
What happens? We get injured. We struggle to sit comfortably. We struggle to stand without aching. We put our backs out. I think you get the picture that stretching in general is a good thing for everybody too. Stretching for sport is vital. Stretching before and after running will not only help keep you injury free but will also help with your performance.
With all of that in mind we decided to put together a list of five core stretching exercises that you should do before and after a run and as much as possible (without overdoing it)
Sorry here is the disclaimer. Before starting any new stretching or exercise regime be sure to consult your doctor to make sure it’s right for you.
These are in no particular order just our thoughts but we hope you like them and please let us know in the comments if you think we should add any, take any away and just your general thoughts on our suggestions.
I also want to point out that the names may not match what you know them as. I don’t claim to be a yoga or stretching expert, I just know what works and these are the names I use. Let me know in the comments if I’ve gone wrong ha ha.
The Cat
This stretch focuses on the lower back and is really useful for cyclists as it relieves a lot of tension from down there.
It basically helps loosen up the spine and is especially useful after a training session as it helps relieve stiffness from the lower spine area.
I will give you a brief description of how to do this and all of the rest of stretches but I do recommend doing your own research into them.
Key takeaways are to focus your attention on the areas you are stretching. Don’t over stretch so you injure yourself. Take the stretch to the point you can feel it and hold. Opinions vary here but my opinion is that a 30 second stretch is no good. I believe all stretches should be held much longer so your brain has time to process the fact that it can stretch and remember. Hold as long as you can.
Ok so back to the Cat. Get on your hands and knees and arch your back (like a cat) dipping your head. Then slowly alternate between this and looking up with your back in reverse. Be sure to do this slowly and make sure you engage your core at all times. Remember to breathe too.
The Trap Stretch
Cycling especially will see you putting a lot of strain on your shoulders and neck. Making sure you stretch out your trap muscles regularly and especially after a ride will really help in you not waking up the next day feeling like you have taken part in a Worlds Strongest Man competition without training.
In some cases this one can be a little painful especially if you are not used to stretching your traps. I say this because these muscles attach to a lot of other muscles in the back and down the spine.
The key thing with this one is take your time and make sure not to pull anything. Put one hand under your hip/waist and take your other hand and wrap it around your head whilst gently pulling your head to one side (Pull in the direction of the hand that is holding your head) as soon as you feel resistance hold. Switch sides and repeat. It is useful to mix up the directions you are pulling to give a more varied stretch and once you are used to it this stretch will benefit you right down the back and spine.
The Bridge
Nobody can call me out in recommending the good old bridge. It’s useful for so many reasons.
The bridge helps out your lower back but really gets to work on your core and glutes too so an excellent all round stretch for a multitude of sports. The exercise is recommended the world over so you will be hard pressed to find a post on sport stretches that doesn’t and if they don’t, move on.
The bridge is also recommended by a lot of physiotherapists to people coming back from injury so not only is it an excellent preventative measure for most sports it’s excellent when you are in recovery. Make sure to take professional advice though before including it in your recovery plan.
Breathing is important during this movement. Lie on our back. Feet shoulder width apart. Engage your core i.e try and pull your belly button into the floor. Bring your feet up to neer your bum.
Exhale and in a controlled fashion bring your tummy up towards the sky or ceiling until your body from your knees to your head are all parallel. Inhale as you lower and make sure you use a controlled movement throughout focusing on getting your breathing correct whilst engaging that core.
Sitting or Lying Glute Stretches
Sorry I’m not very imaginative with the names. I’m sure these exercises have got some real fancy names out there and I would be very interested in hearing them in the comments.
Although I call this the glute stretch it also works your Piriformis muscle. The muscle that the sciatic nerve runs straight through. This muscle along with the glutes is responsible for a lot of sport stability and if you hurt either of these the pain can be unbearable. Working a glute and Piriformis stretch into your routine will help keep these nice and flexible which will increase range and improve your sporting performance.
I prefer to being on my back when stretching these muscles but I will describe how to do them whilst sitting down first.
Sit on a chair and cross one of your legs over the other resting your ankle just over the top of the knee. Make sure your crossed leg is parallel with the floor. Once you are set, gently lean forward until you feel the resistance in your flute. Hold for the desired amount of time and then relax slowly. Swap legs and repeat as necessary.
When lying down, get yourself into a similar position only this time instead of leaning into the stretch. Lift the leg underneath towards your chest. When you feel the stretch, put your hands underneath your leg and hold. Relax and then repeat on the other side.
Downward Dog
I couldn’t put a cat stretch in here without also putting a dog stretch. I have no idea why it’s called a downward dog but guessing it’s because it rhymes and downward cat or elephant just didn’t sound right. If any of you Yoga experts out there can help please feel free to comment.
A brilliant hamstring stretch this one will benefit you if you’re a runner, cyclist, swimmer or walker. Having loose hamstrings also helps keep your spine flexible so get your Dog On and hit the yoga mat.
At least you get a rough idea of a downward dog!!!
It’s a nice easy stretch. Start on your hands and knees and slowly raise your hips up by straightening your legs. Tense your quads and push your hips back to really stretch out your hamstrings and calves. Keep thinking about pushing your heels towards the ground to keep your legs and spine as straight as possible.
This one won’t be as easy to achieve the look in the picture at first but keep at it as practice makes perfect and if you’re consistent you will get there.
I hope you like my stretches. Remember these stretches in my opinion should be something you do regularly before and after your sport. Do your own research as there is lots of information out there on what you can do. There are also a lot of sport specific stretches you can do. I wanted to give you a general all over sport stretch routine that will also benefit you day to day.
I will close again by saying consult your GP before taking on any new stretching or exercise routine. Better to be safe than sorry.
Finally I can’t help myself but if you are into running and want to try something a little different why not try one of our events? Take a look at what we have on offer over on our Duathlon Events page.
Following on from our stretching article I thought it would be a really good idea to follow up with another favourite of mine.
Apart from the equipment I use for competing the next best piece of equipment I own is my beloved foam roller. In this article I’m going to show you how I use it to keep my muscles in peak condition post training and competing and help aid them in their recovery.
You have all seen them laying there in the gym unloved and longing for somebody to give them a try. I was exactly the same until one day after I went on an extremely long run I decided to give one ago.
OMG my mind was blown . I couldn’t believe how quickly my muscles went from extremely stiff and tense to loose again. I can only liken it to when you first discover Aldi after shopping in one of those other supermarkets the majority of your life.
What Is Foam Rolling
Fascia fascia fascia it’s all about the fascia. The purpose is to relieve muscle tightness, inflammation and soreness. The fascia is that thin layer of connective tissue that holds all of the important bits in one place. Including but not limited to Organs, muscles, nerve fibres and bones. Foam rolling helps release your myofascial tissue when it is sore.
If you imagine that foam rolling is a way to stretch and massage your fascia to relieve all of this tension, soreness and inflammation. Now, think about how much strain us triathletes/duathletes runners put on our muscles. Foam rolling is a perfect way to help us recover.
It’s like getting a deep tissue massage without the expense of having to pay a qualified masseur to deliver it (disclaimer an actual deep tissue massage is always better)
You may be thinking. What the hell is a foam roller?
I’m hoping you’re not but if you are I thought I would include a quick paragraph on it. I foam roller is a cylinder shaped piece of foam that comes in a wide range of densities. From soft foam to solid foam.
Depending on the level of experience you have with them or how deep you want the roll to go will determine which one you go for. They are relatively cheap so you can always start with a lower density roller and work your way up.
What Are The Benefits
You can use foam rollers for every muscle on your body but im going to primarily focus on foam rolling for Triathletes and Duathletes and runners so will be taking you through leg based usage.
The benefits that follow apply to any muscle you work on.
Recovery Rolling
Running, Cycling, Swimming all take it out on your muscles. If you are preparing for an event or increasing your training sessions for another reason you are going to want to recover quickly between them to avoid injury.
A good foam rolling session after training will help speed this process up.
Warming Up
We all know the importance of warming up in helping reduce muscle soreness, increasing the blood flow and raising the body temperature before exercise. Foam rolling to warm up will add an extra level to your warm up (and cool down for that matter) helping pinpoint any pain areas and massaging the larger muscle groups.
Injury Prevention
A good warm up and cool down routine is a must for any athlete to prevent injury and the above two points made both points at that but one of the biggest benefits to foam rolling is that it gives you that added layer of injury prevention when used the way I explain above.
What Should You Do With Your New Found Piece Of Equipment?
Here’s the good bit. Now that you have this piece of sporting gold what should you do with it. How can you use it effectively to get the benefits outlined above?
Let me show you. What follows is my suggestion for hitting the three most important areas for running. Your Calves, Quads and Hamstrings.
Yes there are other muscle groups you could hit but these exercises can be performed quickly pre and post workout to help in all the ways mentioned above. There are lots of great foam rolling workouts on the internet some of which I will include at the bottom of this article but the three below will be easy enough to incorporate into your daily warm up and cool down routine.
Follow the instructions but be sure to aim for at least 20 – 30 seconds on each muscle.
These are in no particular order so feel free to mix and match. Happy rolling.
The Quad Roll
These bad boys are here to stabilise you when you’re running so be sure to keep them happy. I was going to call this the Superman or Supergirl Quad roll. Not because I feel like a superhero when I do it but because you like like your flying (if you really get your imagination going)
Get your mat out and lie on your tummy in a plank position. Put the roller on your thighs and rock back and forth from your knee to the top of your waist. Be sure to allow your complete body weight to rest on the roller for maximum effect.
The Calve Roll
I couldn’t think of a funny name for this one so we are sticking with Calve roll. There are two variations I use for this roll. One easier than the other. One gives a deeper result. Switch between whatever one you feel like at the time.
Sit on your bum with your legs outstretched. Place the roller under one of your calves and slowly lift yourself up so the roller is taking the weight. Gentle rock back and forth from the ankle to the knee. Once completed, swap over to the other calve and repeat.
For a slightly deeper roll do exactly the same but instead of keeping your other leg away place it on top of the leg on the lower like you are chilling out watching TV. Take the full weight and roll away (Not literally away)
Hammy The Hamstring Roll (and I’m back)
Hamstrings help with so many muscular and spinal functions that it is massively important to keep them well looked after.
This exercise is another one leg at a time exercise unless you are feeling very brave in which case do both legs together. On saying that you will get a deeper roll if you do one at a time.
Like the calve roll, sit on your bum. Instead of putting the roller under one of your calves. You guessed it. Put it under one of your thighs. Putting your hands either side of your waist slowly lift yourself up to take the load on your thigh. Start slowly rocking back and forth. Swap legs and repeat.
Not an exhaustive list of exercises but enough to get you started with foam rolling if you don’t already and adding these three into your pre and post race or exercise routine won’t add too much time either.
Triathlon and Multisport is confusing at the best of times, what with the various different dicisplines, the equipment you may or may not need, but probably want and getting your head around training for 2-3 sports rather than just the one. But one thing that confuses even me, is the distances. I often find myself having to call on my mate Google when discussing distances with friends or customers as there are so many different ones and whilst there are standard distances, each event may have a slight variance…
Todays read, I hope to give you everything you need to know about multisport distances in one place. I will be focussing on the “traditional” distances, as defined in British Triathlon Races Rules 2022. As previously mentioned, some event organisers will vary slightly, usually because their course dictates a longer or shorter run or ride, but sometimes, to stand out. we do it ourselves at Manchester Airport Duathlon, our GO TRI event pushes the boundaries with an 18km bike course, simply because the roads won’t allow for a shorter loop. Then our extended sprint doubles the distances, so 4.5km and 2.8km for runs 1 and 2, keeping roughly in line with a Sprint distance, but the double bike loop, at 36km is closer to that of a standard distance event.
As a rule, though, everything you read below will help you both choose your distance, plan your training and determine just how crackers us multisport athletes really are…
Super Sprint – The Super Sprint distance is often your entry level event. It is shortest, which means it is most accessible to beginners, but don’t confuse short with slow. For those more experienced athletes, the shorter distances can be the most intense and fastest. As with any form of training, intensity is measured by frequency, duration, volume and load and whilst the duration and volume are low, that allows for the load (speed) to be far greater, creating just as intense effort.
Super Sprint distances:-
Triathlon is the only multisport that officially has a Super Sprint, however most GO TRI events will be the equivalent so suggested distances for the remaining disciplines are as follows
Sprint Distance – again the Sprint Distance is intence AF… until recently, it was the shortest distance a professional triathlete would race at, with both Sprit and Standard the integral distances in the World Triathlon Series. Athletes like Johnny Brownlee, Alex Yee, Georgia Taylor Brown and Sophie Coldwell are all regularly seen taking on a Sprint. It’s also a great progression from a running background into multisport as the distances are only a small step up from 5 or 10km run…
Standard Distance – this is where terminology begins to get a little confusing. This distance is the standard, it’s the main distance seen in a WTS race and it’s also the distance you’ll see at both the Commonwealth Games and the Olympics. Triathlon was first introduced to these games in 2002 and 2000 respectively and since becoming an Olympic Sport, the Standard distance is often referred to as Olympic Distance. (The 2022 Commonwealth Games Triathlon will be a Sprint Distance, as was 2018, Standard Distance is the traditional Commonwealth distance)
Middle Distance – middle Distance, 70.3, Half Ironman, however, unless its officially Ironman branded, it’s a Middle Distance race. This is possibly the toughest distance, short enough to remain fast, but long enough to take between 4 and 8 hours… it’s also, ironically, been one of the most competitive distances. Its becoming more and more mainstream, and therefore more and more athletes entering.
This distance has its own World and European Championships, both Ironman branded and not, so there is ample opportunity to represent Great Britain in all disciplines.
Middle Distance, is often, but not always the stepping stone between Standard and Full Distance, with several professional athletes specialising in the distance. It’s also perhaps the most spectator friendly with global events such as The Collins Cup, usisng a similar distance for their widely broadcast annual event.
70.3 represents the distance in the Middle Distance Triathlon in miles;
“YOU ARE AN IRONMAN” – The historic catchphrase spoken by the announcer as every finisher crosses the line in an Ironman branded Full Distance Triathlon.
This distance has absolutely nothing to do with Tony Stark or Marvel Comics and everything to do with hard work, dedication and pure passion and guts to get you to the start line, never mind the finish.
The Full Distance Triathlon is the pinnacle of our sport, after the Olympics, its what most people recognise as the ultimate race and in all honesty, reaching a World or European Championships is far more achievable than simply getting to the Olympics.
You may have heard of Kona, Hawaii and the Ironman World Championships. Kona, was the birthplace of Ironman and has been home to the World Championships every year since 1978, with only 2 exceptions, 2020 (cancelled due to COVID-19) and 2021 (St George, Utah as Kona wasn’t possible again due to CV-19). There are however other world Championships, and Europeans which take place in other countries and cities.
Ironman is also just 1 brand of Full Distance, you may also race a Challenge Family event, Outlaw or any number of other organised Full Distance races.
Great Britain, in particular the women have had some incredible results at this distance amongst the professionals, with Chrissie Wellington 4 Time World Champion and World Record Holder and more recently, Lucy Charles Barclay has finished runner up at Kona 3 times and fellow Brit, Kat Matthews, recently became the fastest in the world (unofficially) at the Pheonix Sub 8 Hour event.
Once again, 140.6 represents the distance in miles.
Whatever distance you go for you have got to start somewhere. Don’t be afraid to give it a go. Take a look at our events over on our events page.
What an extraordinary result. When we first spoke with The University of Liverpool Triathlon club about collaborating for an event, we thought we’d get a few in from the university and a handful of others.
Previously when we have created a brand new event, it’s been a quiet affair, something for us to build on and to get our teeth stuck into.
This time around though with the Hale Village Duathlon, we have had such a tremendous response!!
I think the multisport world was crying out for a very early season duathlon in a new location in the north west.
The actual race HQ is quite small, with a capacity for 80-90 bikes in transition. We knew we were going to have to use a second wave quite early on, but we also knew we had a good group from the University of Liverpool as well as Nottingham, York and Birmingham.
We therefore decided to dedicate the second wave to the university clubs straight away.
It’s only tonight, when I’ve actually sat down and looked at the start list that I’ve realised just how busy we’re gonna be on Saturday. The 11:30 Sprint distance wave is now SOLD OUT.
Any sprint distance entries since 21st January and going forward will be entered into the 14:00 wave.
If you entered the Hale Village Duathlon prior to the 21st January and would like to be in the 2pm wave, please drop me an email and let me know as this will clear up some spaces in the earlier wave.
We still have some room on the 9am GO TRI wave too if you fancy a shooter course or are a stronger runner. And of course, the 2pm wave is still open to entries.
We wanted to take to our blog to introduce our newest sponsor…Swizzels Matlow.
Once they heard that we provide their sweets to each participant at our events, Jeremy (The big cheese) and his awesome team kindly decided to sponsor ALL of our 2023 events.
They sent us enough sweets to rival Willy Wonka himself:
At first we thought that storage was going to be a problem but quickly realised that the hard job was going to be keeping Andy away from them all throughout the year.
We just wanted to say a massive and public thank you to Jeremy and everybody at Swizzels for their kind gesture it really means a lot to us and will go a long way in helping us to keep our events coming.
If you fancy tucking into some sweets as-well as challenging yourself in a new way. Stop typing duathlons near me into Google and just head over to our events page and get yourself booked on.
We get a lot of questions through our socials and thought it would be a good idea to address a selection of them on a blog post. Rather than randomly just answer them all here I have compiled a few that are similar in nature and the most popular:
Will I be able to do this event?
What do I do when I get there?
What will my number be?
What’s my wave time?
We get asked those questions over and over again so here’s my attempt at answering them as well as quickly explaining roughly what event days typically look like.
We pride ourselves on offering something for everybody. The simple answer to “will you be able to do the event” is yes. All distances are clearly displayed for each event on our webpages so the first thing you need to check is are you comfortable with those distances.
We never leave anybody behind. We want people to take part so if you want to crawl round we’ll be there waiting for you at the finish. There are NO time restraints on any of our events. A basic level of fitness and a willingness to take part should see you fine to take on any of our Run-Bike-Run Duathlons.
We are an extremely friendly bunch and love seeing first timers. We will always welcome you and where possible introduce you to some regulars so don’t worry if you’re on your own or if it’s your first time as we will look after you.
An event for us typically starts with setting up our transition station. Transition is the area where you will store your bike ready for the bike element of the event. This usually opens around 08:30 so if your start time is 09:00 you will be able to rack your back up no later than 08:30. If we get done early then feel free to rack up before.
We are looking to bring back a registration area where you can collect your number, water, sweets and medal. Since covid we have been placing these for entrants at the transition station so there has been no transition. With bad weather we are probably going to take this away and start handing them out again. If we do decide on this we will make sure you are notified by email.
That brings me onto the next point. All reminders, confirmations and event updates are communicated through email, they’ll come from andy@mcafitness.co.uk (add me to your address book). When entering make sure you provide the correct email address and be sure to check your spam and junk as everything you need for event day will be sent to the email provided when you book.
We do put reminders on Facebook so be sure to follow us there too but everything certainly gets sent out via email.
Start lists are published live onto each event page and are only ever 24hrs old. If you enter today you can be sure to see your name then next day. If you don’t then get in touch as we don’t have your entry.
On the day of the event make sure not to forget your helmet. You won’t believe the number of people who turn up without one. No helmet, no event, I’m afraid.
You can run and ride in any gear you like but make sure you will be comfortable over distance. Any bike is fine as long as its road worthy (We will check) bring plenty of fluid with you. We do provide a bottle of water but great hydration is good for the body and soul.
When you arrive look out for somebody in a hi vis jacket and we will point you in the right direction.
Most bike rides are road rides and are un marshalled. We sign post the ride but we like to remind everybody that it is their responsibility to familiarise themselves with the route prior to coming down. This doesn’t mean you have to recce the course, but it’s advisable to have a look over the course maps ahead of arrival. Each bike route is available on the individual event pages.
Andy will do an event briefing 15 minutes before we start. Here he just goes through the rules and safety guidelines so be sure not to miss that. He will set you off and then it’s up to you.
We time each event manually, by taking a picture of your race number at various stages i.e when you come into transition for the first time, when you leave it and then when you cross the finish line. If we can’t see your number we can’t photograph it. If we can’t photograph it you won’t receive a time when the results are out. Be sure to wear it on the front and make it visible to us at these times. Just as if we were providing chip timing, you would need to run over the timing mat to ensure your time was registered, we need to be able to see your race number.
Where we can we try and start everybody off at the same time depending on which race you are taking part in. What I mean by that is if you have booked a GO TRI you will all start at the same time. If you’ve booked a Sprint you will all start at the same time. If there are too many of you to start at the same time, we will stagger the start by setting off smaller groups 15 seconds apart.
We’re really good at cheering people on and love seeing people cross the finishing line. We have no problem staying as long as it takes to get everybody over the line so don’t worry about this. Our main aim is to get people involved. You will be cheered through the finish line and then all you need to do is book your next event.
Most of our venues have somewhere you can grab something to eat afterwards, or there are great local establishments, so be sure to make use of their services.
We run events year round, so for a full list and to get yourself booked on to one visit our duathlon events page. Each individual event page is jam packed with event information so once you have found one you like the sound of, visit the event page and get booked on.
