HITT – try time saving High Intensity Triathlon Training sessions this season
If you take classes at the gym or have paid attention to the fitness world over the past several years, you’ve probably heard of HIIT. But what is HIIT and how does it apply to you as a triathlete-in-training?
HIIT, short for high-intensity interval (or intermittent) training, is a training programme that incorporates high to very high levels of effort, mixed with short rest or easy recovery intervals. Though it’s been around since the 1970s, HIIT has recently gained greater popularity in the fitness community because it equates to better fitness and higher levels of weight loss in less time.
As written in an article in Shape magazine, ‘When it comes to HIIT, less might actually be more. Squat jumps for joy.’
So, is high-intensity training right for triathlon? (Yes.) Is it right for you? (Probably.) And how do you incorporate high-intensity triathlon training into your training regime? (We’re here to help.)
Stay tuned for our new weekly training session offering HITT tips and a suggested workout that you can incorporate into your overall training plan.
It will help you get to the finish line in less time – both in training, and on the race course.
Save time and achieve your goals with HITT!
Click here to read more on HIIT and high-intensity training for triathlon.
Triathlon Training Log – helping you to achieve your goals
It’s that time of year when everyone is talking New Year, New You. You’re hearing about dry January, Run Every Day January (for a great cause), New Year’s resolutions, detoxes, and unending ideas on how to make a fresh start. Sticking to your goals can be difficult, but there are ways to ensure that they don’t go by the wayside by the first of February.
The best way is to create goals that are SMART (Specific, Measurable, Achievable, Realistic, Time sensitive).
For more on what a SMART goal is and how to set them, click here.
One of the best ways to make your SMART goals stick is by writing them down. We can help! Try our FREE 2018 Triathlon Training Log. With a one month per page format, you can see what you’re working towards and how you’re getting there.
Want to access our Triathlon Training Log? It’s available FREE to our newsletter subscribers! Not a subscriber? Click here.
New Trigirl Spring 2018 Collection Coming Soon
We’re very excited to announce the new collection, available for Spring 2018.
We’ve already had some inquiries asking what’s coming for Spring 2018 (hopefully because you’re already getting excited about the upcoming race season!).
We can’t show you yet, but here’s a few hints about what to expect in our new season collection.
Coming up for spring…
A first for the Trigirl collection, we have fabulous new running tops, designed in two beautiful prints made with the quality fabric and detail that you expect from Trigirl.
We’re continuing our partnership with ECONYL® to bring you gorgeous tri kit that’s also environmentally sustainable.
In addition to our high-performance fabrics, functional details, and flattering women’s-specific fits, here are some highlights that you’re sure to love:
Help us in helping others by running the Women’s Aid 10k race.
Want a fun challenge? Want to raise money for Women’s Aid? Join team Trigirl UK and run the British 10k in support of #TeamWomensAid!
The iconic British 10K is the fastest way to tour central London’s famous landmarks from Piccadilly to Whitehall with a route that races past Regent Street, Trafalgar Square, the Embankment, and Westminster Bridge.
More importantly, by running for Women’s Aid, you’re helping to provide life-saving services and build a future where domestic violence is not tolerated.
If you’re interested in running with us, sign up here. You’ll receive a ticket to sign up at British 10k’s website. When asked if you’d like to join a team, type in Trigirl UK.
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.
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.
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!
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
Since our launch in 2007, Trigirl’s goal has been to empower women in the triathlon community, starting with triathlon kit that works for women. But we feel that supporting women in the triathlon community isn’t enough.
In keeping with our mission to empower women, Trigirl is proudly supporting Women’s Aid, a grass-roots federation working to provide life-saving services and build a future where domestic violence is not tolerated.
Two of our exciting new initiatives to raise funds for Women’s Aid include: running the British 10K in support of Women’s Aid (more details of how you can get involved soon!) and for every Spice trisuit we sell, Trigirl will donate £3 to Women’s Aid.
We are proud to be supporting women, both in triathlon and in the community!
To see more about Women’s Aid’s valuable work, click here.
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.
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.
Trigirl is now using ECONYL® for a truly sustainable triathlon clothing collection.
Starting with our 2017 collection, Trigirl is very proud to be using VITA high-performance fabric, made from ECONYL® regenerated nylon yarn. ECONYL® is an innovative fibre produced with discarded nylon consumer products such as carpets and fishing nets.
“Eco-friendly” or “recycled” are big buzzwords these days, but prior to introducing ECONYL® into our line, we did our research. We wanted to ensure that our eco-friendly fabric would truly have a reduced impact on the environment, and, very importantly, still maintain the high-performance qualities our customers have grown to expect.
Excitingly, VITA fabric achieves both, so we are thrilled to introduce it in our forthcoming line.
For more information about VITA and ECONYL®, click here.
To check out our new collection for 2017, click here.
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.
Looking for a women’s-only triathlon training camp with a bit of luxury?
Check out the Buzz Women in Triathlon Holiday, a fun-filled and confidence-boosting week. Hosted by Buzz Performance, this camp in located in the beautiful area of Morzine and it’s surroundings. The training takes place in 25 and 50m swimming pools, Lac Montriond, on quiet roads and on river trails.
This women’s only holiday brings together women of all ages with a buzzing interest in triathlon for a fun filled and confidence boosting week. It helps ladies of all abilities gain new skills, improve current technique and experience training in a relaxed and supportive environment.
There is even
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