How To Conquer Triathlon

Blenheim Palace Triathlon is looming this weekend for myself and many others, so to help a few with some details, I have put together this post to try and calm friends and strangers alike. It certainly doesn’t cover everything – I could write a book on it, and several people have – but it covers the main points.

So, you’re having a meltdown because you have signed up for a triathlon and now it’s only a few days away! I am going to impart as much wisdom as my brain has, and hopefully it will help any budding triathletes, out of practice athletes, or anyone who has a brain like a sieve like I do and needs to check their kit bag 30 times before they leave for an event! This is based mostly on a shorter distance triathlon, but can be applied to longer distances if required.

If the race is coming this weekend, then I won’t need to give you any training advice – you should have done that part already! If you feel under-trained, then my advice would be to consider if you have done at least enough to get you round, otherwise you could be risking yourself and potentially risk others on the course. But, hopefully you have done some training and you’re good to go. If you are still worried, there is no point trying to cram training in this week – it should be a gentle week for training; just keep yourself ticking over.

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The beautiful transition area at Blenheim Palace

Next step: whether you have trained hard or not, I would recommend some time invested over the next few days in training your brain. A lot of things are controlled by your mental state, and I like to use some time in the run up to events telling myself that it is possible, I will make it round, and I can do this! It doesn’t always matter how quickly you do it, it’s all about finishing, and gaining experience. PB’s are a bonus!

I think it goes without saying to get plenty of rest and not to overdo it this week. Gentle exercise – certainly nothing at race pace, and a good amount of sleep. If you’re going a distance, a couple of days of carb-loading won’t go amiss! Don’t eat a huge mountain of carbs in one sitting, go for smaller portions in every meal. This will help load your muscles slowly with the energy they need to perform.

Now you’re loaded up, you’re probably going to start looking at your kit bag. Below is a list of essentials, and then I will follow it up with “luxury items” that you may want to include. Just remember, you don’t need to pack the kitchen sink – ask yourself, “do you really need this?”. The worst thing you can do is put too much in your transition area, and give yourself too many choices when you get there in the race. You will spend too long dithering and deciding: socks or no socks… these gloves or those, sun visor or cap? etc. Spend the time now making those decisions and pack ONE!

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Bare necessities:

  • Tri suit, or shorts and top – what you will wear for the whole race, and under your wetsuit
  • Sports bra (if you are a female)
  • Socks – if you have chosen to wear them for the bike/run sections
  • Wetsuit – unless you are brave enough to go in without?!
  • Goggles
  • Towel (for drying your feet off after the swim)
  • Trainers – for running, and cycling if you don’t clip in
  • Cycling shoes – if you do clip in
  • Helmet – a must for riding your bike!
  • Swimming cap (just in case, but generally you will be supplied one for the race)
  • Push bike
  • Fuel and hydration – I will come to that in a bit
  • The contents of your race pack – numbers, stickers, timing chip, safety pins…

That should be all you need to get round, with maybe a couple of extra bits if you are a minimalist! Another decision you should make now – what you are going to put it all in. I remember my first triathlon, where I was lucky enough to have my boyfriend carry my things from one end of Dorney Lake to the other with me, in about 3 different small bags. I saw loads of people wobbling about trying to balance big plastic boxes on their bikes walking along. It seemed to be the norm. I have always wondered if these people have ever heard of rucksacks, or bags, which you can put on your back and then have your hands free to steer your bike to transition. I was fortunate enough to be spoiled with the gift of a transition rucksack, which is a little large, but will be able to carry my wetsuit (with a special compartment of its own for when it’s wet), and everything else I need! I would recommend the rucksack approach.

Luxury items you may wish to bring – the basics, although certainly by no means limited to:

  • GPS watch (probably the most popular item)
  • Bike repair kit (inner tubes, pump – mine is always bolted to my bike, tyre levers, etc.)
  • Sun glasses
  • Sun visor or cap (remember, choose one and take one only with you!)
  • A pair of old flip flops to abandon lake side
  • Race belt – used by many to attach numbers to your body for the cycle and run. For the bike portion you will need a number on your back, and the run a number on your front. You can just spin it round and it saves either re-pinning a number if you are only given one, or wearing one front and back.
  • Lube! This will help your wetsuit slide off like Bruce Almighty’s clothing (if you have ever watched the film). Everyone has their favourite. I prefer a concoction of baby oil and Vaseline – I don’t believe the myths that Vaseline destroys your wetsuit; I have found no physical or scientific evidence of this – but there are other good products like Body Glide. I even read in an entertaining book I once, that there is a lady out there that swears by Durex Play!
  • Sun cream – the waterproof variety
  • Something comfortable to wear afterwards, if you are fortuitous to be racing somewhere stunning that you can look round post-race, such as Blenheim Palace, or you have a celebration after. Also, bear in mind whether there will be somewhere to change, although there is nothing wrong with getting changed in the loo, and wiping yourself down with baby wipes!
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Swim start lining up at Blenheim

Nutrition. My main point here would be the golden rule of all racing events: Never try anything new on race day! You might do it once, and then you will never do it again, after one bad experience. Use what you have been training with, and what your stomach and body is used to. If you can stomach gels and you have been using them, that’s what to go for. As a side note, if you want something similar to gels, but can’t get on with them, energy chews such as Clif Shot Bloks are a good alternative. Jelly babies, Haribo, fig rolls, dried fruit (I like apricots)… Whatever your poison is, that’s what you take. Be sensible – you don’t need enough to survive a week in the jungle – take enough, and a little bit extra in case you struggle, to get you round.

The great thing about a lot of tri gear is that it has places to put things. If you wear a tri suit, it may have pockets in the back, a bit like a cycling jersey. If you have a race belt, you might have purchased one with gel holders in, so you can fix them in before the race. Make it accessible to yourself. It’s easy to take on nutrition on the bike, and if it’s a short distance, you may get away with running without anything. Plan what you are going to eat and when, and stick to it.

Hydration wise, I tend to put a bottle on my bike for a short ride and load it with 2 for a longer one. You won’t be out on the bike for that long in a sprint triathlon, so carrying an extra bottle of water will just be more weight on the bike. You can leave another drink in the transition area if you are worried and drink it when you get off the bike. Water is fine, or you can pop hydration tablets in, if that’s your thing, or simply some squash for a bit of flavour.

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Aerial shot of the beautiful grounds

RACE DAY

  • Make sure you have had plenty of sleep the night before and you are well rested. Don’t fret going to sleep – everything will be fine and all that positive thinking you have been doing will pay off. Check your bag has everything in it before you go to bed, if that puts your mind at rest.
  • Give yourself plenty of time to eat breakfast, get to the event early enough to get parked, set up your transition area before it closes to competitors, and to absorb the atmosphere.
  • Breakfast should be nutritious, and something you are used to. I have inherited my favourite pre-race breakfast from a running buddy, which is porridge with blueberries. He says, “If it’s good enough for Bradley Wiggins, then it’s good enough for me.”. Then, around 30-40 minutes before the race, I will have a banana to top up my energy levels.
  • Practice the day before how you want your transition area laid out, and even practice transition, if you think that will help. Or just spend the time organising in the morning when you are there, making it easy for you to grab what you need fast, and continue your race. Learn from your mistakes. I used to put all my things on top of my towel, and then realised when I got out of the lake and wanted to dry my feet, everything was on top of it, which was no good! It will also make a difference how you lay things out depending on if you have a single transition area, or two separate areas, more commonly known as T1 and T2. Find out what is there on the day and plan around it.
  • Give yourself some extra time to get lubed up, into your wetsuit, and ready to swim.
  • You’re ready to race! Don’t forget all your race numbers, head down to the water, take some deep breaths and go for it!

Do your best, and most importantly, enjoy yourself. If you aren’t enjoying it, and it’s not down to bad luck, I always ask myself, “why am I doing this?”. Push yourself as hard  as you can, and achieve what you want to achieve. You have got this!

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Thanks for reading, and good luck to those of you racing this weekend!

Amanda x

I Should Have Run Alone

Before you form an opinion of this post, or dismiss it, purely because of the title, I would ask you to read a little further. Here are my disclaimers, if you will. What I am about to explain does not reflect on anyone I have run with, currently run with or might ever run with in the future – this is me and my brain, not any of you. I want to make that clear. Secondly, I need to explain something from a book I have read that I use a lot in my life to explain and control (if that is the right word?) my feelings and sometimes my actions. That book is The Chimp Paradox by Professor Steve Peters.

My extremely brief explanation I need to give for you to understand the rest of the post, although I highly recommend you read the book anyway, is this. Your brain has 3 primary psychological areas: the parietal (the computer), the frontal (the human), and the limbic (the chimp). The computer stores and remembers information for you to use again, the human is you, and the chimp is your emotional part, who likes to be the first to react. He (or she) is the one I want to emphasise on at this point – he is your knee-jerk reaction, your first impression, and most predominantly for those of us who exercise, the one who puts those negative thoughts in our heads that make us want to stop.

Now I can rewind a little. I had been off work sick the day before, where I was run down with a cold. I hadn’t been able to run or attend a pilates session at the club. Still feeling the effects of the cold to an extent, I felt a little snotty and tired, but as I explained to everyone – I tried getting rid of it with a curry, so it must need a run to blast it out! I wanted to keep my legs ticking over, as it was now a week and a half until the marathon – eek! So, off I went, running a beautiful route through footpaths and down by the river.

That’s when it started. “I should have run alone.” It was The Chimp, he had climbed out of his box and was trying to get the better of me. I said to him, “No, I’m running a lovely route, enjoying nature, blasting the last of this cold out, and I’m tapering for the marathon.”. The Chimp went on to tell me that I was holding the others back, that I wasn’t good enough to be  running with them, and in an effort to make me grumpy, he screeched, “You should have run alone!”. Those words hit me hard.

I am sure – no, I know – that every runner, or any athlete for that matter, experiences at some point in their training that negative voice that says, “You can’t do this. You’re rubbish and you should just stop!”. I urge you all to ignore it. When the going gets tough, The Chimp gets scared and anxious, and thinks he is protecting you by letting you admit defeat. Don’t listen to him.

I have developed my own way of dealing with my chimp when I need to ignore what he says. Whether you are running, cycling, swimming, surfing, skiing, playing tennis…. whatever your sport is, this is relevant to you! I put him in his box, he can screech away all he likes, and I might hear him, but that doesn’t mean I have to listen to him and give in.

At first, you are required to look into the past. Use your computer in your brain and look at what you have achieved. More often that not, you will have completed the distance you are trying to achieve when you start to struggle, so there is no need to listen to that negativity. ‘But this is the first time I am running 10 miles’, I hear you say. ‘I have got to 9 miles and this is as far as I have gone before, and I’m struggling, so I should give up’. To which I would say, “Can you run a mile?”. The answer is yes. You can run a mile. Tell your body (and your chimp) that although you have run 9 miles, it is only one more, and you know you can do that. I deploy this technique when completing longer training runs too. When you need to squeeze a 20 mile run out, I find the best way for me is to get to halfway and try and tell my body that actually, I haven’t just run 10 miles, I’m just heading out on tired legs from the week – it’s almost like a little reset button.

You are also required to look into the future. Alright, I haven’t taken my crazy pills this morning – make all the jokes you like – but I know what I mean. In this instance, on that particular evening where The Chimp has said that I should have run alone, I know that I need to look into the future and see how I think I will feel after the run. Obviously the future is not definite, so there will always be several possibilities ahead. Here, we have the first option, which is where The Chimp wins, tells me to stop and I have to drag myself slowly back to the club alone, in the dark. This will be a miserable experience for me and one I would regret. Option two – I continue running with the people I set out with, pushing hard to keep up, but listening to the chimp moan that it’s too hard and it’s going to ruin the marathon (he loves to be a drama queen!). Or, I can choose the third option. This is my favourite and the one that I was lucky enough to know to select that night. I continued running at a pace I found more comfortable, allowed myself to drop back a little and let the others go on ahead a bit. We are all aware I am tapering, no one is offended or upset by it, and in fact, later on I would be of use on “poo watch” down the trails where it has got a bit darker!

The final part to silencing the negative voice is hindsight. Now you have completed the run, The Chimp has calmed down, realised no one has died, and has been returned to his box, you can reflect on the possibilities of how the evening could have unfolded. So maybe I didn’t run with the club and I had headed out by myself. The Chimp is still grumpy because of the cold that is blocking up my airways and instead of flipping out about running with other people, he now gets the hump about running altogether. I end up run-walking the distance I wanted to complete, possibly even cutting it short and I feel unsatisfied and disheartened by the whole experience. Those few moments of doubt in this case, were managed and pushed away, and I could complete my run comfortably and in good company.

So, my point to all of this, is that if you can apply this reasoning to the negative ideas that appear in your head during any training, then you will hopefully find things going a lot more smoothly on the mental side of things. Training with another person, or with more people, can give you the support that you need to reach an end goal. Yes, you may be able to achieve it alone, but I wonder whether it would be with the same mental stability as if you were training with a group or in a pair. When I train in the pool with my friend, The Chimp might screech to slow down because you’re blowing and it’s difficult, but having that other person there stops you from ‘wimping out’, and forces you to push on. There is a certain amount of bravado about soldiering on when you are suffering, because you don’t want to look weak, or let the others down. You can use that to your advantage – harness it and use it to silence your chimp.

Although  I was almost afraid to admit it the other week (until a friend pointed it out to me), I started to get tired 17 miles into a 20 mile training run. He said, “you get tired like normal people”, and he was right. It didn’t matter if I was tired, as long as I finished it. I knew I had to just keep going, not only because I needed the run for my training, but also because everyone around me was counting on it. I didn’t want to stop, but I went quiet because I was tired. I was looking forward to the end and a drink of water. I pushed on, I completed the mileage, and I didn’t die. Proof to the negative thoughts that they were wrong yet again. I took that one, and logged it in a little box in my brain for another day when I would need to fight the good fight again.

Just remember – everyone gets tired, everyone can get negative, but everyone can come out clean the other side. And do you know what? I shouldn’t have run alone.

Thank you for reading as always!

Amanda x

P.S. All rights to The Chimp idea are obviously to Steve Peters. I hope he doesn’t mind me explaining a bit and how I use it!

Sweat Or Regret – You Decide!

It’s  that busy time of year again, where there are festive parties and gatherings to attend left, right and centre; various events and celebrations cropping up and you have promised yourself that this year will be different! You won’t stop training, grow a belly, lose all your fitness before the New Year, and drink yourself into oblivion with all your loved ones. There are a few things that I find helpful to combat the inevitable December decline, that may help you along if you wish to avoid it – maybe you don’t and want a rest!

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Try and stick to your training schedule

You have probably got a social calendar bursting with parties, catch-ups, shopping trips, etc. this month, but one of the best (and hardest) things you can do is to balance all of these events, whilst maintaining your training schedule as much as possible. It goes without saying that with friends and family travelling to see each other, you don’t want to miss out on seeing those close to you. However, if you are prepared to be a little bit busy, fairly committed and flexible, you can keep it all up. I will use my weekly training schedule as it stands at the moment to begin to explain. See below.

Monday: Rest from racing or long distance training at the weekend.

Tuesday: Morning – swimming pace training in the pool (between 2000-2500m). Evening – running pace training with Burnham Joggers (if training for longer distance events, I will run to the track/club, so between 5-10 miles).

Wednesday: Evening – turbo trainer session at home (approx. 10 miles hard effort).

Thursday: Evening – running with Burnham Joggers (sometimes hill sessions, 5-10 miles).

Friday: Morning – swimming pace session at the pool (2000-2500m).

Saturday: Morning – Parkrun (if I am not working, or have a race at the weekend; 3 miles), event, or long run.

Sunday: Morning: Event, cross country, or long run.

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As you can see, my training schedule is fairly busy, and I am training almost every day. I have to fit my training in around a physical 8-5 job, and although I am no pro and still have a lot to learn, I have become quite good at juggling 3 sports, a full-time job, running club committee commitments and my social life.

The best thing to do around the festive period is to try and plan ahead as much as possible. When the dates get announced for work do’s and get-togethers with friends and family, put them in your calendar and then work your training in around them. If you know you are out Saturday night, try and get a session, or a brick session, in before you go out. A late Sunday workout can be your compromise if you are feeling a bit worse for wear the next day. Whatever it is, make your plan and stick to it. Or, if you don’t mind having a quiet one every now and again, offer to drive, or just have a couple, so that you have a clear head the next day. The choice is yours. You know what you need to do!

Have someone to train with

An important part in continuing with any kind of training any time of the year is staying motivated. One of the best ways that you can achieve this is by finding a person, some people, or a club to train with. It is so much harder to stay in bed early in the morning, or remain cuddled under a blanket with the central heating, when you know that there is someone else waiting to train with you.

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Swimming sessions for me are now all indoors, as the lakes have closed down for the winter. So in the pool, my training partner is my friend, Andy. He’s been swim training with me from the start of my triathlon journey, and is a great motivator, making sure that I stay on pace. He has got to know how I train and the best ways to keep my attention on the pace when I need it. For example, when we train at 6am, there are usually the same people in the pool and you get to know who is running at what pace and you can work around this.

Most people just get in and swim for an hour, then get out, however this is not useful training for a triathlete. We do sets of varying distances to keep it interesting from session to session, but focused with a finish goal, as well as technique sessions. As I am training for sprint distance, I need to focus on a 750m swim. The plan is to work over an 800m distance, to give me a little extra in the bag and it is more manageable to divide, e.g. 8 x 100m, 4 x 200m, 2 x 400m, 1 x 800m.

This can work to  our advantage as well as our disadvantage. I like to train around one lady in particular, who is now running at a similar pace to me as someone to chase, or keep off my tail and I think the feeling is mutual with her. However, others can get in the way at a slower pace sometimes, and unfortunately don’t always want to let you pass, which can eat at your session sometimes. Additionally, if you wanted to train 8 x 100m on 2:00 – that is to complete 100m in under 2 minutes, and the remaining amount of time left is your rest, i.e. a 1:45 100m earns you a 15 second rest, whereas a 1:52 will only earn you 8 seconds – you can sometimes get caught either behind a slower swimmer, or you can’t find the right gap to go again in. We are currently looking for a solution to this, as the faster lane is even busier than the one we use so that may not be the solution either.

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Cycling training is something that goes slightly against what I have just spoken about, but is something I can get on with because of my background. Cycling is something I have always done since I was younger – we would go on camping holidays as a family and would go on day rides around the area, as well as around the campsites in the day. I have done a few 100km (62 miles) bike rides as organised events and some just for fun(!), as well as Ride London this year – a 100 mile cycling event around London and Surrey hills. Some members of my running club have also formed a little group that go out for rides between 30-60 miles on average at the weekends which is generally really good fun, sociable and usually involves a nice stop somewhere like the “no car café”!

On top of all of this, when I joined the gym a couple of years ago, I got talked into partaking in an indoor cycling class. It made you sweat loads, I could get my teeth stuck in, it was tough and made me sore; so naturally, I couldn’t get enough of it! I got involved in going to those probably 2-3 times a week, until the instructor announced he was leaving to have a career change. With a slight fear of the dreaded unknown instructor that might come along, and a thirst for new skills, I inquired about becoming an instructor. Within a month I was sat on a 2 day Spinning® course one weekend, trying to qualify to be an instructor. I passed the clinic, spent a few weeks practicing by bullying my work colleagues and boyfriend into coming along to the gym out of class hours to help me practice, and soon I had my own class.

I was an instructor at the gym for a year, until there was an unfortunate falling out with the management, when they started messing me around, and I decided my time could be spent training for other things, like 100 mile bike rides! I never regret that year, though, as it gave me the tools to create training sessions that are relevant to what I need, more information and a better skill set for exercise physiology and cycling in general and it gave me more confidence as a life skill. I can now apply all of this over the winter with my turbo trainer.

I know, *groan*, the turbo trainer! Unfortunately for me, this is a staple for the winter, unless I stop cycling for a few months, as I suffer with Raynaud’s phenomenon. This is a condition of which my understanding is that the blood vessels in my hands and feet are too small, so when they get cold, or it gets cold outside (I don’t always feel the cold when it happens), I lose blood circulation in my extremities. This means that when I am cycling, the first point of contact with the air is my hands, which, believe it or not, will still lose circulation through 3 pairs of warm gloves, which is no good if you are trying to brake or change gear! My feet go numb and are much more difficult to pedal, then eventually start to burn – it will probably take an hour of gradually warming them up and walking on them before they go back to normal.

Anyway, all of this means that for the winter, rather than repeating last year and attempting a 30 mile bike ride and only managing 8 before turning around because I couldn’t use my hands or feet (in October!), I have to retire to the indoors. I have adapted many of my Spinning®  designed classes to work on my turbo trainer. It’s something I can quite happily grind away at, and the one thing that for a few months, I will self-motivate to complete. There are various training aids that are used by several people I know with their turbo trainers, which seem to be quite effective, but I have never used them myself, so would not like to comment on their effectiveness. Joining a cycling club is also the other option for those of you who can get away with putting on extra layers!

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Running is a very easy one in my opinion. I used to run by myself, in the dark, alone and struggled to stay motivated. I had enough last year and joined a local running club, Burnham Joggers. It is the best thing I could have done for motivating myself over the winter and for training from then on. I never knew how many things there were to get involved in other than races! We participate in a cross country league from November into February, as well as the Staggered Jog once a month, various members doing different Parkruns every Saturday, lots of members entering local (as well as not-so-local events), and a club championship, where a huge amount of club members descent upon 15 chosen races to compete for the title.

Not only that, but in the Summer, there is a 5k series competing against other clubs, and social events such as Running Scrabble (we will get to that one one day)! How can you stay bored with all of that going on? There are so many wonderful, encouraging and lovely people in my club, that I can just never look back. Also, there is always someone that you can talk into participating in some silly race you have found, coming along to support you, or others who are training with the same goals as you are. What could go wrong?

Have a goal or target

Another important thing is to have something to reach for. Whether it is to complete a distance by a certain time (8 weeks to 5k, for example), complete a race, beat a PB, or even shift a bit of weight; there is always something for you to aim for. Having a purpose will e7bc1f480d9a6834a5cb29871d1f3de2.jpgalways help drive you along and telling people about it as well will push you to completing it, so make sure it is both achievable and something you want!

Studies have proven that if you tell people what you are trying to achieve, you are more likely to succeed, as you don’t want to appear as a failure to the people you have told. It is important to enjoy your training, in addition to having your mind set on something. If you are sore, injured or ill, listen to your body and don’t worry too much about missing one workout. You will recover faster from resting off and coming back to it. Do not try and bump up the mileage too much because you have missed sessions, either. Continue with the plan, and you will do just as well.

Reward yourself

This part may have peaked your interest slightly, however I am not just talking about pigging out. Although there is nothing wrong with doing this every now and again, it is not good for reaching your goals if you have poor nutrition. Sometimes, it is nice to say to yourself, “when I finish this training session, I can have this chocolate bar”, or whatever your preferred treat is, but it is equally as important to stay on track.

You can reward yourself in so many other ways. If you are fixated on food rewards, choose a favourite healthy/healthier snack of yours, such as avocado on toast, a home-blended smoothie with your favourite fruits/vegetables in, or peanut butter and apple. If you aren’t too worried about filling up on snacks to give b9f6411171db73bded59843b6c248d59yourself a pat on the back, there are still other ways you can reward yourself.

Some people have been known to put money in a pot based on mileage, e.g. for running, 10p a mile if you are running high mileage, or maybe 50p a mile if you don’t head out too far. Once you have a nice kitty stored up, you can splash out on a new pair of trainers, or some new sports gear.  Another idea is to book in for a massage, or to delay your rewards over a week or month, so that when you have completed a certain distance, or met your criteria, you can treat yourself to a bubble bath, a day out, a gift to yourself, etc. This will help not only to power you on during your training, but improve your motivational skills.

Connect

There are so many websites to help keep you motivated nowadays, as well as various brands of watches. Watch-wise, I am rather biased towards Garmin, although there are plenty of other good brands, such as Tom Tom, Suunto, Polar, and for some a FitBit (although that is the only one I am not a fan of). Garmin has an online community called Connect, where you can follow others using Garmin watches, compare and read all of your activity data, rank PBs and much more.

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The most popular website, I think is Strava – here is a brief look at it (I do not have the premium function). On here, you can create and join clubs, where you can compete in a leaderboard for distance, time on your feet and climbs. You can upload your content automatically from your watch software, which is pretty handy, and then you can give and receive ‘kudos’ (a thumbs up to someone) and comment too. There are also segments, which are parts of routes that people have selected, where you can race against yourself and others. The final motivational feature on here that I think is a highlight, is the monthly challenges, covering distances and climbing feet.

Another I have used is Map My Run. This is similar to Strava, however the challenges on here earn you badges and come in all forms. This can be from covering distance to completing a number of activities of all kinds, and you can pit yourself against your friends to complete them first.

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My other personal favourite is Running Heroes. This is another website that can upload straight from all of the above mentioned applications and a few others. You earn points for every run (and bike ride) that you complete, which you can redeem for discounts off events, sports brands (Speedo, 2XU, Adidas, etc.) nutrition, and various other items/services such as magazine subscriptions, hotel rooms, etc. They offer 2 challenges per week, where you are required to either earn a number of points, or run a set distance over the week. You can win various things including but not limited to sports clothing and gear, race entries and food/nutrition products. So far, after joining this year, I have won some Bamboo socks, a tub of Oppo ice cream and a free entry into Ride London 100. There are also sometimes limited offers to use a large number of points to gain a free entry into a race, such as London Winter Run, New York or Paris Marathons, and lots more.

I hope this helps at least one person over the winter!

Happy training!

Amanda x