In Trigirl News

From Rowing to Triathlon – Trigirl Ambassador Natasha

April 20, 2023 No Comments

Switching from international rowing to triathlon

This year’s Trigirl ambassador Natasha made a name for herself in international rowing before she switched to triathlon in 2022.

Natasha won two gold medals in the World University Games in Shanghai. She spent time in the GB rowing development squad at Leander Club where she won prestigious events including Henley Women’s Regatta and Henley Royal Regatta.

Read here how her switch from rowing to triathlon went and what she has learned.

“After 11 great (and often, tough) years of rowing, I decided that I wasn’t enjoying it anymore and that I had achieved as much as I could. Triathlon had always appealed, having watched it on TV and having enjoyed all 3 of the disciplines (even though I hadn’t swum in years).

My greatest strengths are my mental toughness and my endurance but I realised that I would need to re-train my muscles for triathlon. For me, even with a new sport, the desire to win is very strong so I have to take it seriously. So, switching from rowing to triathlon – where do I begin?”

Making the switch

It is quite daunting starting a new sport from scratch and on your own. In rowing, you are always part of a team or a club. You always have a physical coach for the team. That’s different with triathlon. You may find you have no triathlon club in your vicinity but you can still take up the sport. You can sign up to online coaching. You will find lots of training advice online. You can get by without a triathlon club. However, if you have one in your area, we do recommend to find out what they offer their members. (click here for British Triathlon club search).

Rowing versus triathlon

Rowing is hard physically, in fact a total body workout, using most muscles in your body. Training involves time on the water or indoor rowing machines, backed by strength and conditioning.

“I found training for three different disciplines a challenge. Having decided swimming was my greatest weakness, I started by working very hard at it and paid for a couple of lessons to teach me correct technique, and how not to waste energy, which is so important in a triathlon.”

My first triathlon

“I did my first standard distance triathlon at Eton Dorney Lake in Summer 2022 around two weeks after I stopped rowing. My greatest fears were crashing on my bike, as there were so many people. I was also worried about getting a stitch running.

It was an incredibly hot day. The start line for the swim was 50 meters off-shore. As a comparatively new swimmer I found this exhausting so I tried not to think about the rest of the swim.

My transition was good. I remembered to put my helmet on first, grabbed my snacks and put on my trainers (I hadn’t yet learnt to cycle in cleats). I really enjoyed the cycling and, fortunately encountered no crashes, as everyone was spread out.

When I first got off the bike, I couldn’t feel my legs. They were so wobbly but I somehow made it to the transition area to rack my bike and put a cap on. I started running quite slowly. As my legs regained feeling, I managed to overtake people and sprinted the last 200m to overtake the girl ahead of me. I finished in 2nd place!”

Lessons learnt

“I learnt a lot from my first race. Triathlon is a long event, unlike a rowing race that can be over in 6-8 minutes. You have time to push yourself, yet you can conserve your energy at different points in the race.

“While my swimming had greatly improved, it still needs more work. I found that drinking water rather than squash worked well for me. Also, pouring water over my head to keep cool helped me to cope with the heat.

For a standard distance distance triathlon, I would recommend to eat a little in T1 or early on the bike. There is no need to eat later in the race.

All in all I loved the race! I loved pushing myself. I love the excitement of finding out what I will be able to do in triathlon, my new sport.”

Look out for our next blog soon to read how Natasha is getting on in her second triathlon season. Will she love her second season as much as her first stab? Can she replicate the success of her very first race?

If you have advice or questions for Natasha, please get in touch. We would love to hear from you.

A bit more about Natasha’s background

Natasha has always been keen on sport – gymnastics and running early on, leading to county cross-country in later years. Predictably as she lives in Henley-on-Thames, rowing came into her life at 15 at Upper Thames Rowing Club. She then had a successful rowing career at Newcastle University, winning multiple events including the Met Regatta and the British University Championships (BUCS).

by Natasha Harris-White

In Trigirl News

Neoprene Warmth Vest Review – how to keep warm in open water

May 1, 2019 1 Comment

Neoprene warmth vest review by Jemima Cooper

Loving Open Water Swimming – Warmth in the Water!

I hate being cold. My lips go blue and I shake like crazy. I lose feeling in my feet, not to mention, I get incredibly grumpy. So when my coach said “why don’t you go open water swimming?” last week (this is British May!) I obviously wasn’t so chuffed!

Luckily for me, Trigirl stepped in with a snazzy under-wetsuit top, Zone3’s neoprene warmth vest, and it saved the day!!

My thoughts on this little addition to your swim wardrobe:

The idea behind the Zone3 neoprene warmth vest is to add a bit of extra warmth for open water or pool-based swimming.

In Trigirl News

Trigirl Arm Warmers Review

May 11, 2018 No Comments

Arm Warmers Review – Trigirl blogger Jemima tests out this essential piece of spring cycling kit

Trigirl Arm Warmers: “a MUST HAVE piece of kit”

Whoever came up with the idea for arm warmers must have lived in a topsy-turvy climate like the UK and was a genius! They are such a versatile bit of cycle kit.

Arm warmers act as an extra layer for freezing winter days and are great for those ‘too cold to start off, boiling hot midway through’ rides. Easy on/ easy off arm warmers have been a lifesaver for me so many times! They are also a great way to extend use of your summer kit- making fave summer jerseys long-sleeved in a snap!

Unfortunately, for such a simple piece of clothing, arm warmers seem to be pretty tricky to get right. Too tight, too baggy, too cool, too warm, not long enough…

No more!

This week I had the chance to try out Tri Girl’s Cosy Cycling Arm Warmers in Black/ Hi- Viz Pink.

I really liked the style and look of them (the reflective logo is also a bonus!)

These warmers use gripper bonding at the top to hold them up comfortably and securely. They’re also easy to take off (even whilst moving!) and they will fit neatly into your back-jersey pocket. They stayed up well and didn’t rub or chafe at any point.

Trigirl warmers are toasty and warm. The soft insides feel nice on the skin and help to keep the heat in… important for British spring time!

Trigirl arm warmers come in two sizes. I chose small and they were a tiny bit big for my titchy arms, but when my other cycling buddies wanted to give them a try they fit perfectly. For most, sizing shouldn’t be a problem as the stretchy material helps them fit a range of sizes (and makes them comfortable to wear). I do have fairly long arms- these were the first pair of arm warmers that I have found that can actually give me full-length coverage (another bonus!)

Trigirl arm warmers are a definite MUST HAVE piece of kit for your year-round activewear wardrobe!

Buy your set of Trigirl arm warmers in our online shop here.

Read more from university student and ambitious age group triathlete Jemima Cooper here.

In Trigirl News

Pilates for Triathletes

April 27, 2018 No Comments

Try Pilates for all kinds of triathlon benefits!

We all know that triathlon is a really cool sport. Yes, people swim, bike and run, but put them together and something unique and special is created. And no one can say that training for a triathlon is boring! Triathlon’s training diversity is what attracts so many people to the sport.

Unfortunately, it’s also what often puts triathletes at high risk of postural imbalances, muscle strains and over-use injuries.

This is where a fourth discipline, Pilates for triathletes, comes in. New Trigirl blogger and qualified Pilates instructor, Jemima Cooper, recommends Pilates as a way to keep muscles lean, balanced and injury-free, with the added benefit of some free speed in your next tri!

Pilates for triathletes is one of the most effective forms of body maintenance and injury avoidance, so why not add Pilates to your training today?

See Jemima’s article here for Pilates exercises that you can do in less than 10 minutes at home and more advice about Pilates for triathletes!

In Trigirl News

Kay Ball – My First Sprint Triathlon

May 22, 2017 No Comments

Whoopee I did it! I’m delighted to report that last week I finally crossed the line of the Pendle Sprint Triathlon.

I’d been pretty chilled as I counted down to the big day. I was enjoying the training for the most part and loving being bigged-up by friends and family who were really proud of what I was hoping to do.

It was only the arrival in my inbox of the arrangements for the event itself, that made my stomach churn and gave me a bit of a wobble. The info I received was long and thorough with detailed instructions and timings of what I needed to do once things got under way.

Race day dawned beautifully and my husband, Dean, and I set off early for Barnoldswick – a very pretty village in the Pennine hills. Dean, who has been a star throughout the process, was there armed with his camera and best cheering voice. I was so glad to have his company and moral support.

In Trigirl News

Kay Ball – Triathlon Training: Breeze Group Rides

May 12, 2017 No Comments

Breeze Group Rides – A night out with the girls, with a difference

Learning how to fix a puncture and give my chain a bath weren’t the only useful things I learned on my bike maintenance course. Chatting to one of the other ladies there, she told me she was about to become a Breeze Champion.

I’d not come across Breeze before but she gave me the low down and it sounded great. As soon as I was out of my overalls and back in the comfort of my own home, I checked it out.

The Breeze initiative was set up in 2011 by British Cycling.

In Trigirl News

Trigirl Spice Trisuit Review

May 9, 2017 No Comments

Kay reviews Trigirl’s latest one-piece trisuit

With my race only a few weeks away, I was really looking forward to getting my hands on my new Trigirl trisuit. I wanted to start to put the individual events together and understand what it feels like to do the cycle leg straight from the water.

So, I opted for the Spice trisuit in Paradise Bay. It’s a lovely electric blue with a contrasting turquoise on the front zip and back neckline. It’s lightweight and breathable, with mesh panels on the back and lower legs to keep you cool and speed up drying.

I was itching to test it out and wasn’t disappointed. The chamois was comfortable, low profile and super quick to dry. The legs didn’t ride up, and I have had no chafing. The rear pockets held gels safely in place.

It’s a flattering fit – you can tell these girls know what they’re doing! The legs are a good length and I was relieved to see it wasn’t see-through when wet. It’s very comfy, too, with no digging in around the armholes or straps and the whole thing dried very quickly.

In conclusion, this is a lovely piece of kit. I’m confident it will perform technically and comfort is one less thing I’ll have to worry about on race day. I think I feel the part now too. I’m less like the novice and more like a woman who means business – bring it on!

In Trigirl News

Kay Ball – Clipping in to Clipless Pedals

May 5, 2017 No Comments

Clipping in to clipless pedals – what’s that all about?

In for a penny, in for a pound. As the proud owner of a fancy new road bike there was now no avoiding the mysterious world of cleats and clipping in.

Some useful basics for the novice

• Clipless pedals are a two-part system. The pedal has a metal locking mechanism on it and there is also a metal or plastic cleat that attaches to the bottom of your shoe. This means that with a little practice you can connect rider and bike via the pedal which increases efficiency.

• The “clipless” term is potentially misleading. Though they don’t have “toe clips” as such, the action by which you connect shoe to pedal is still called “clipping in and out”.

• There are essentially 2 types of system – road or 3-hole (SPD-SL, sometimes called Look-style) and SPD or 2-hole (also called MTB, as they are typically used for mountain biking). The road shoes are

In Trigirl News

Kay Ball – Triathlon Run Training

April 7, 2017 1 Comment

Triathlon Run Training

On the back of recurring joint problems, I’ve had the last couple of years off running. Consequently, I decided to enlist the help of my physio to get me back in shape for the run leg of the tri. The aim was to sharpen my performance while at the same time avoiding any further problems.

Dom* is a trained PRI (postural restoration institute) therapist. He is passionate about the potential to improve athletic performance (and avoid injury) by addressing our postural imbalances.

In layman’s terms, we humans are asymmetrical in many ways.

In Trigirl News

Kay Ball – Choosing a New Bike For My First Triathlon

March 17, 2017 No Comments

Do I really need a new bike for my first triathlon?

Easing gently into triathlon training deep in the winter months, I’d been taking the softy’s option of starting my preparation for the bike leg in the gym. Training warm and dry with TV or tunes, the chance of a chat with friends and a coffee shop on the way out – what’s not to like?

A few weeks in, however, with the first signs of spring on the way and the clock now counting down towards the race, it was time to dust off my bike and head outside.

In the back of my mind I think I knew that my old MTB might not be up to the job. My first exhausting training ride confirmed this. The bike had served me well for many miles of recreational cycling, through several countries and for well over a decade. However, this bike just wasn’t built for speed!

My expectations for the race had shifted somewhere along the way from wanting to “just get round” to starting to think about getting some speed up.

In Trigirl News

Kay Ball – Sports Bra for Triathlon Training

March 10, 2017 No Comments

Talking of getting the right support to get me through the triathlon ….. the lovely folk at Trigirl have asked me to test some of their gear over the coming weeks and I’ve started with one of their sports bras. They recommended the Anita Active Dynamix as the perfect sports bra for triathlon training and racing.

I have to say I’ve worn the same brand of sports bra in multiple colours and different incarnations over many years and have been very happy with it. The Dynamix bra that I tried, however, definitely gives it a run for its money.

It has a neat design which makes it easy to get on and off; especially handy when you’re hot and sweaty. The fabric is light and breathable and did a good job wicking the sweat away.

It’s quick and easy to adjust at the front and the padded straps fit snuggly. As you’d hope, it keeps everything in place even during a tough, high-impact training session but doesn’t sacrifice comfort at the expense of support.

I have to admit the Dynamix was way more comfortable than my regular sports bra. I’m converted.

In Trigirl News

Kay Ball – Bike Maintenance for Triathlon Newbies

March 7, 2017 No Comments

As far as bike maintenance goes, I’m afraid I’ve let the side down a bit over the years. I am much more likely to reach for my phone than my multi tool in the event of a breakdown. And while, on a good day, I might have taken a pump and an inner tube out with me, if push came to shove, I’m embarrassed to say, I’d have been struggling to know what to do with them.

With many hours training on the bike ahead of me, not to mention race day itself, I thought a bike maintenance class made sense. Skilling myself up would, I hope, put an end to my “fingers crossed” days of cycling not to mention improve my performance and ultimately keep me safer.

I chose a beginner’s course at a local BikeRight Centre. I arrived on the day along with a small group who came with a range of different bikes and motivations.

We started with the basics and the first exercise of the day was actually to label the various parts of the bike. Beyond the fundamentals

In Trigirl News

Kay Ball – Improving Your Swim Technique

February 21, 2017 2 Comments

The internet has been a great source of information during the early stages of my triathlon journey. I was beginning to think, however, that my swim technique would plateau if YouTube continued to be my only source of advice.

Ultimately, I thought, there was probably no substitute for a real-life coach standing on the poolside correcting my bad habits and fine tuning my stroke.

So, a few weeks ago, I decided to take the plunge (sorry) and get a professional on the job. I’d seen several teachers at my local pool but they were, in the main, young enough to be my children. I really wanted someone let’s say, more my age profile. I’d seen Hilary* teaching another adult and noticed how engaged and enthusiastic she was with them. What’s more there was actual laughter going on. It looked like the lesson might even turn out to be fun!

3 lessons of swim technique in

In Trigirl News

Kay Ball – Sprint Triathlon Training Starts

February 14, 2017 No Comments

January blues? Not for me! My first month of training has left me energized and immune to the chill and gloom of the first few weeks of 2017.

The sprint tri I’ve entered is in May so I’ve 4 months to train and prepare for the big day. I found plenty of great information on the Trigirl website to get me started, much of which is geared towards the novice triathlete.

Although the tri is obviously a game of 3 halves, it’s the swim leg that loomed largest for me personally and I really wanted to gain some confidence in the water as quickly as possible.

I’ve been a regular at the gym for many years but have rarely ventured into the pool. I think it’s fair to say I did feel a bit self-conscious on my first visit but I kept my objectives realistic; don’t do anything daft and try to retain some self-respect!

I can only say I wish I’d got into swimming sooner. Though I wouldn’t have won any medals for style on that first day, even with my ungainly stroke and unpractised breathing, I soon got into a rhythm. After a couple of swims I was relaxing more and finding it a surprisingly peaceful experience.

Lessons learnt in those initial few weeks

In Kay Ball

Kay Ball – Toying with Big Ideas and Triathlon Challenges

February 7, 2017 2 Comments

I loved swimming as a child. Even now, one whiff of a pool takes me back to my childhood, sparking a pavlovian craving for a bag of Monster Munch and a Vimto which was the post-swim ritual.

I’m not sure when/ why I fell out of love with it. It’s true to say that swimming is the last form of exercise I’d choose now. In moments of madness when I have tried it again as an adult, I’ve found myself exhausted and embarrassed in equal measure.

With no style or technique to speak of and coughing and spluttering within the first couple of lengths, it’s fair to say I’m not one of life’s naturals. I should stick to sport on dry land I reminded myself; this swimming malarkey was not for me.

Except….

Ambassador Blogs

From Rowing to Triathlon – Trigirl Ambassador Natasha