Triathlon Guide | 7 Strategy Tips From an Avid Triathlete

by WILD AIR Sports | Aug 5, 2024

When you think of a triathlete, you might imagine someone who lives and breathes fitness. But our featured triathlete, Mary Mutlanyane, shatters that stereotype with her diverse background. Read on for more on Mary and her ultimate Triathlon Guide for beginners.

As a full-time Communications Specialist, a wife, mother of two boys, and the Founder of Women For Waves, she’s got her hands full. 

Her fitness journey began over a decade ago with road and trail running and from there progressed into different types of sports. She’s an avid mountain climber, swimmer, long-distance runner, and even enjoys a skydive here and there. Her love for triathlons blossomed before the COVID-19 pandemic, although she only began competing in 2022 after lockdown.

Mary’s Ultimate Triathlon Guide for Beginners:

1. Structuring a Training Block: The Art of Balance

Balancing three disciplines is no small feat. Mary typically swims three times a week (Monday, Wednesday, and Friday), runs on Tuesdays and Thursdays, and cycles once or twice a week indoors. Strength training is reserved for Mondays and Fridays. 

Weekends are all about long-distance efforts, with Saturday dedicated to cycling and Sunday to running. This structured yet flexible approach ensures Mary remains well-rounded and prepared for each segment of a triathlon.

Mary’s Key Training Structure:

• Swim: 2-3 times a week
• Run: 2 times a week
• Cycle: 1-2 times a week
• Strength Training: 2 times a week
• Long Distance: Saturdays (cycling) and Sundays (running)

2. Nutrition and Hydration: Fuelling Success

Nutrition plays a critical role in training and race performance. Mary’s go-to breakfast is a bowl of Futurelife Smart Food, which is high in protein. During training, she relies on carb bars, isotonic energy gels, and Biogen’s Cytogen racing mix to stay energised and hydrated.

Post-training, chocolate milk is her go-to recovery drink of choice. This meticulous planning ensures she has the energy to perform and recover efficiently.

Race Day Fuel:

• Pre-race: Futurelife Smart Food
• During race: Carb bars, isotonic energy gels, Biogen Cytogen hydrating mix
• Post-race: Chocolate milk

3. Mental Preparation: Staying Focused and Calm

Even seasoned triathletes get nervous, especially during the swim. Mary’s strategy is to remind herself that she’s trained for this moment and that she can do it. She acknowledges the nerves but channels them into focus, reminding herself that the worst that can happen is a slower swim and that isn’t so bad!

Mary’s Mental Strategies:

• Acknowledge your nerves but remain positive.
• Remind yourself of your training and that you are prepared for this moment.
• Focus on what you can control and let the rest be. 

4. Race Day Strategy: Pacing for Success

Mary’s race day strategy is simple yet effective: start slow and build up. This approach ensures she conserves energy and finishes strong. The swim is a warm-up, the cycling leg builds intensity, and the run is where she pushes hardest.

Race Strategy Tips:

• Start slow, finish strong
• Gradually increase intensity
• Save energy for the final leg

5. Essential Gear: What You Need

When it comes to gear, Mary swears by Speedo. From swimwear to equipment, the brand offers everything she needs. One-piece swimsuits are her favourite for their freedom of movement, and her Speedo wetsuit is a must-have for open-water swims. You can also have a read-through our gear guide here if you want to double check you’ve got everything you need before lining up at the start at the next Woolworths Cross Triahtlon. 

Mary’s Gear Recommendations:

• Brand: Speedo
• Essentials: Tri Suit

6. Recovery: Tips for Quick Turnaround

Recovery is crucial for sustaining high performance. After each race, Mary focuses on refuelling and hydrating. Stretching, foam rolling, and taking care of sore muscles are also all part of her routine and she recons it should be part of yours too (we 100% agree with her).

Recovery Tips:

• Eat and drink post-race, find what works for you and implement it.
• Stretch and foam roll to reduce inflammation

7. Advice for First-Timers: Start Smart

For those new to triathlons, Mary’s advice is invaluable. Practice your nutrition plan during training and stick to it on race day. If you can, learn the route ahead of time, and don’t start too fast. Let experienced swimmers go ahead to ease the pressure, and remember: as a beginner, the goal is to finish, not necessarily to finish first.

Beginner Tips:

• Practice nutrition during training
• Stick to your plan on race day
• Learn the route in advance
• Start slow, focus on finishing

Triathlons are as much a mental game as they are a physical challenge. By balancing training, nutrition, mental preparation, and recovery, Mary has honed a strategy that aspiring triathletes can learn from. Whether you’re preparing for your first Woolworths Cross triathlon or looking to improve your performance from the last one, these insights are a valuable resource.

With Mary’s strategy tips, as well as this guide to help you choose the right triathlon for your skill level, we do not doubt that you are now ready to complete the final step, which is to enter!

We’ll see you on the 8th of September at Prime View, Midrand, for the next Woolworths Cross Triathlon.