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sports public relations is an area that is becoming increasingly important, especially after the Olympics, but it is hard for many ‘smaller’ sports to secure a share of voice in the media. One which is bucking this trend, thanks to the achievements of the Brownlee brothers, is Triathlon with the result that rapidly increasing participation levels are set to get even higher. Whilst this is great news for the sport in some respects, in reality many competitors find it hard enough to find race events without having to face even more competition. So whether you are a seasoned athlete looking to advance or a novice determining where to start, ENS has collated some tips from the top… Tom Lowe, British Ironman Record Holder “If you're coming off a season of racing, before you even start training over the winter, take a break. Your body will thank you for the rest and after a month without any hard physical exercise you'll be keener than ever to get out the door and put the hours in. Many people are carrying injuries in the latter half of the season that now need addressing; before you start on anything too structured ensure that your body is in good working order by visiting a reputable and relevant medical professional. Use the winter to include a strength and conditioning programme in your week. If you've raced all season you'll be more than aware of the parts of your body that are weaker than others, that hurt more during a race and that tend to cramp in the run. Use this knowledge to research and adopt specific, simple exercises to combat these problems so that your body is better adapted to handling the endurance load that you're going to put on it over the coming months. Then it’s on to next year's season.” Harry Wiltshire, Great British Triathlete “Get kit that works and keep it maintained. There is nothing worse for motivation than to know you’re heading out on a bike ride in the freezing cold with skipping gears rubbing mudguards, dodgy breaks and gloves with holes in. The right kit in good condition makes the winter so much easier.” Tom Bishop, British National Triathlon Champion 2011 “Winter shouldn't be dreaded by triathletes. It is the perfect time for relaxed training with friends. There is no pressure to stay race fit. Find a group ride that you can join and make the most of those fresh bright days. Try something different like mountain or fell running and have at least one or two races to keep you motivated and focused.” Hollie Avil, 2008 Beijing Olympian “Training over winter can still be enjoyable. Look into doing some spin classes at your local gym if you can't face the turbo. They are as hard as you make them and fun too. Look after yourself, take on board lots of vitamin C and wear bright colors when out on the roads so you’re always seen in the dark.” David McNamee, World U23 Silver Medalist 2011 “The winter is where you set the groundwork for next season’s successes; it’s a time for fine tuning your technique and building the aerobic base so when the gun goes next year you are ready.” Non Stanford, Great British Triathlete “Winter is the perfect opportunity to keep your training fresh and varied, for example try mountain biking instead. It's a great way of improving your bike handling skills, keeping you fit and having fun.” Matthew Gunby, British Triathlon Tri-Gold Member “I find one of the best ways to overcome the tough winter conditions is to incorporate low key races into my schedule, such as cross country running or cyclocross; they give you short term targets which help to keep you motivated. It is also important to be flexible with your training during the winter, if the weather is terrible then just go swimming or off road running instead.” Getting start can be difficult but maintaining your training regime can be even harder. Why not take some inspiration from the elite folk by regularly checking their social media? These days most players and athletes post regular updates on Twitter or Facebook as part of their online PR so make the most of what they can tell you. It may make facing a grim run in the dark just a little easier. Good luck
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