by Nadia Sinclair

Rewriting Cardiovascular Performance

Accumulating between 25-40 training hours per week, our triathlon champion makes no room for days off. Even her biweekly rest day is filled with a refreshing swim and some strength training. Being an accomplished swimmer, she only requires three to four hours of swimming per week. However, she runs a whopping 60-100 kilometers and allocates 15 hours weekly to cycling – mainly indoors for safety and time efficiency. Her routine encompasses integrating her workouts on a virtual platform — assisted by her advanced indoor bike trainer — for interactive sessions and a fun training experience.

Muscle Power: The Foundation of Strength

Having started as a swimmer, a non-impact sport, she regularly experienced injuries when she transitioned into running. This led her to incorporate strength training into her routine to stave off injuries. Despite her endurance-oriented training, she indulges in powerlifting and key maneuvers such as squats and deadlifts. Her wrap-around strategy also includes single-leg exercises for cycling, which enhance coordination, balance and strength, along with some plyometric work.

Nutrition & Roles in Fueling Ambition

Relying on a professional nutrition service for meals from Monday to Friday, she ensures she replaces the calories burnt in training. Her diet is well balanced, keeping in mind the need to replenish the carbohydrates burnt during her intense workouts. Hydration and maintaining electrolyte balance are key aspects of her regime, and she depends on caffeinated energy drinks for a much-needed boost during long training sessions.

The Backstage Support

One cannot undermine the importance of support in the life of an athlete. Here, the role is played by the athlete’s pro-athlete husband who seconds as her coach, training partner, and cheerleader. His constant presence motivates her to perform better, pushing her limits. In addition to her husband, she also has the backing of her local running club and swim squad, contributing to a well-rounded support system.

The Must-Have Kit

For all aspiring triathletes, the champion recommends investing in a high-quality racing suit, putting emphasis on the role of aerodynamics in cycling. Her custom-made suit accommodates her athletic build and the colours chosen help her stay cool in warmer climates.

Why Triathlon?

When asked why she chose triathlon as her sport, she says that the variety it offers keeps her interested and makes it a great way to engage with friends who swim, run, or cycle. Further, the sport is inclusive, open to all abilities and offers a fantastic social scene. It also provides a chance to step out of your comfort zone and take up a new challenge.

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