JOHN: Good morning, London! Today, we’re going to talk about sports. After all, is there anything better than some proper physical exercise? “No, there isn’t”, says our guest, Anne Smith – a winner of numerous triathlons and quadrathlons. Hello, Anne! It’s good to have you here.

ANNE: Hi, John! It’s good to be here.

JOHN: So, tell me – how does one win as many races as you? I’ve got to say, it’s extremely impressive.

ANNE: (laughs) Thank you! I wouldn’t want to speak for everyone, but in my case, the training is the answer to your question.

JOHN: Indeed, it seems the training is one of the most important elements of any sports preparation. Can you tell us what’s special about triathlon training?

ANNE: Well, the good thing about preparing for a triathlon is that if you’re already a person who exercises, you can become ready in only six weeks! If it’s your first triathlon, the routine of six sessions throughout the week will be more than enough. During that time, you exercise in each of the disciplines – swimming, cycling, running – two times a week. Of course, winning a triathlon is another pair of shoes – most of us who’ve taken first place do two training sessions a day. It’s a lot but luckily, triathlons aren’t really about winning. They’re about overcoming personal challenges and growing as a person!

JOHN: That’s some great advice. Thank you. Is there anything else any racers should be aware of?

ANNE: I’d say it’s important to choose a relatively easy race for your first time. Some people hear of the Ironman – a long‑distance triathlon considered to be the most difficult one‑day sports event in the world – and say “I wanna do that.” I understand the sentiment but that’s too much for your first time. A triathlon is exhausting as it is, so start small! Find a local race and make sure the triathlon is relatively easy when it comes to the disciplines. Beginners shouldn’t take part in swimming in the ocean or running on sand. Also, be sure to check out the cut‑off time – the time within which you’re allowed to finish the triathlon.

JOHN: I see. Should I ever want to run a triathlon, I’ll take this advice to heart! What about quadrathlon preparations? Are they very different?

ANNE: Not precisely but there’s one key difference – quadrathlons involve kayaking. Most people can easily kayak recreationally, that is in a benign environment and at a slow pace. However, once you enter the race, things are different. That’s why those who consider running in a quadrathlon should first look into joining a kayaking club. This way, you’ll not only get a good grasp of what to do when in water but will also get supplemental training in running and cycling that paddlers do in the winter season. That’s step number one for every to‑be participant.

JOHN: What’s the second step?

ANNE: Regular training! Many of those who take part in quadrathlons are already training for triathlons. This means that other than doing what we’ve already discussed, they kayak. Because of that, many of the training plans include two training sessions a day – for example, running in the morning and swimming in the afternoon. This can get pretty intense, so I would say a triathlon would be better for your first full‑day sport event. However, once you’ve finished it and want to try something even more challenging, fitting in kayak training will be easier than you think!

JOHN: Thank you very much, Anne. This has been truly informative.

ANNE: It was my pleasure.

Autor: Zuzanna Kościuk