Training & Preparation

Kevin Cross is a personal trainer, and here, you can learn some important tips to improving your perfomance in the quadrathlon.

Kevin Cross, Level 3 Advanced Personal Trainer
Tel: 07825 371 381
ASA Level 2 Swimming Teacher
First Aider
Full Register of Exercise Professionals Insurance 
www.krosstraining.co.uk

  
Below are some questions we put to Kevin:

Q1. If you were a novice to this sort of event how far/fast would you go on your first training session and when would you start? 
A. To start with it’s important to think about how far or how long for rather than how fast. For all of the 4 disciplines start with a distance that is comfortable and build it up gradually. Starting early will enable you to do this. The earlier you start the better. Leaving it late will put you under time pressure, as the event approaches, and that is when bad training decisions are made which often result in injury.

Q2. If you were a competitor, which would be your favourite leg of the challenge? 
A. Although I teach swimming it wouldn’t be my favourite leg. I have done a little kayaking, years ago, at college and I did cycle to work for a while but I would definitely pick the run above the others. I have run 3 marathons (2 London and 1 New York), a few 10K’s and 2 ‘Hell Runs’ which has different terrain such as sand, mud and hills. I think I would enjoy the mud too!

Q3. Do you think it is important that the competitors train in sea conditions for the swim?
A. It is very useful to get in the sea before the event but only when you are ready! The vast majority of your training can be done it the pool. It’s important to get used to swimming in your wetsuit and useful to be accustomed to the temperature and taste of the sea. There are obvious safety issues so when you do swim in the sea do so under supervision and be aware of tides, currents and weather conditions. One thing that is difficult to train for is the amount of people in the water at the start. If you are not sure, stay on the outside of the pack.

Q4. What muscles do the competitors need to be maximising for the kayak leg? 
A. Competitors will soon discover which muscles need to be worked on when they start training in the kayak. They will be the ones that ache for a few days afterwards. If you don’t have easy access to a kayak (or even if you do) the muscles that will take the strain in this leg are the muscles of the upper back (latissimus dorsi, rhomboids and trapezius), shoulders, (particularly the posterior deltoids), upper arm (biceps and triceps) and good grip strength to hold the paddle. You will also benefit from having good core strength (transverse abdominals, obliques, erector spinae and rectus abdominals).

Q5. How would you recommend our competitors could avoid chaffing and general sore arse-ness during the 38 mile bike ride? 
A. When you start training you will have some ‘sore arse-ness’ (I have checked my text books and can’t find that phrase, but I’m going to use it anyway. But just as with other exercises you gluteus maximus (that is in the text books) will adapt to the pressure of sitting on the seat. A gel seat is a good idea and of course suitable well fitting clothing. You should practice all your transitions from one leg to another to identify and overcome any problems you encounter. Cycling is going to feel different and you need to be sure your clothing is fit for purpose under event conditions. Some competitors use gels and creams in areas that are prone to chaffing.

Q6. What type of running shoe would you consider to be most suitable for the run? 
A. I would use a trail running shoe, which would give the best possible grip in the very slippery marsh area. However, shoes are an individual thing so I would advise visiting a dedicated running store who will have the facility to give you a gait analysis. This involves taking a very short video recording of you running on a tread mill. The trained store staff will then analyse the video and advise you on the most suitable shoe for you running style and event. Take an old pair of running shoes with you to help the store with your diagnosis. I get my running shoes from Advance Performance (advanceperformance.co.uk) in Peterborough and I have heard good reports about Sports Link (www.sportlink.co.uk) in Norwich.

Q7. Would you recommend any nutritional must-dos for the competitors in the run up to the event? 
A. For any endurance event, and this is certainly that, you should make sure you get plenty of carbohydrates to ensure you have the energy to train and protein to so your muscles can recover and rebuild. Training actually breaks your muscles down, it’s the protein in you diet that makes them recover, grow and become stronger. Eat sensibly getting your vitamins and minerals so you stay healthy and give yourself the best possible chance of performing well throughout your training and of course the event itself. One obvious but often neglected element is, make sure you are properly hydrated, again for training and on the day. If you are thirsty, you are already dehydrated.

Thanks Kevin.

The above demonstrates that a progressive training programme will be important. It should include walking, running, swimming and upper body work out.

Some further advice for the 4 legs:

Training for Swimming

Training for Running

Training for Kayaking

Training for Cycling