Awesome ExplorerGirl and modern day superwoman Chrissie Wellington has not only travelled the world, but swam, ran and cycled around most of it on her Cannondale bike, too.  This amazing Ironman triathlete stunned everyone when she was first to cross the finish line at the World Championships in Kona, Hawaii less than a year after turning pro in 2007, then she did it again following up with two consecutive world championship wins in 2008 and 2009 and a world record time of 8:31:59.

We are so lucky to steal Chrissie away from her six hours a day, seven days a week training for a moment as she prepares for her forth consecutive title at the next World Championship in October. Chrissie is so passionate about the sport she loves and the dedication she delivers each and every day she has taken the time to share some of her training rituals and secrets with you.

Sit back and enjoy! There is a lot to learn from this awesome athlete and inspiring human being!

 
EXP/G:  What is the biggest reason you get up and train every day?
Chrissie Wellington:  I am always 100% focused on my goals – and those are to try and win each race, to win with a smile and to win in the fastest time possible! I want to be the best athlete I can be and that means giving all I have to each and every training session and each and every race.

But I am motivated by so much more, and not just the thought of beating the boys! Not long after I started as a professional in February 2007, I remember saying to my coach, “I feel so selfish. All I do is swim, bike and run – and it’s all for me. I am not helping to make the world a better place.” And he replied, “Chrissie, just you wait.

Before long you will be able to affect change in a way you never thought possible.” His wise words have come true - I have the platform that I always dreamed of to achieve my mission and bring about positive change. That’s partially why winning is so important to me. Of course I am a fierce competitor, and I love to work hard, smash myself and fight for every victory – but each victory also opens up more opportunity. Winning allows me to speak about things I am passionate about, to inspire and encourage others, to lead by example, to be a role model for change, to raise the bar and to raise awareness about important issues.

I wish I could do more but at the moment my time is limited to being an ambassador to various charities, including Jon Blais’ Blazeman Foundation for ALS (www.waronals.com), Jane Tomlinson’s Jane’s Appeal (www.janesappeal.com) and GOTRIbal, an organization aimed at empowering women and girls through sport (www.gotribalnow.com). Champions come and go, but to me the real judge of my personal success will be whether I actually do something positive with the opportunities I have been given.

I really hope that as a World Champion, I can be a role model and ambassador for the sport that everyone can be proud of. I try never to take for granted the opportunities I have to encourage others, to increase participation in triathlon and other sports and to generate more interest and support amongst the media and businesses, in the UK and around the world.  That’s what motivates me  - and when I train and when I race it is at the fore of my mind.
 
EXP/G:  What is the hardest feat you have achieved so far that you remember the most?
CW:  I think it has to be when I cycled 1400km over the Himalayas on my mountain bike, from Lhasa (the capital of Tibet) to Kathmandu (the capital of Nepal). We traversed six 16,000ft plus passes including cycling to Mt Everest base camp. We battled sand storms, snow storms, sickness, and more. It was the most difficult thing I have ever done but so incredibly satisfying, rewarding and memorable.
 
EXP/G:  What is a typical training day for you preparing for the Ironman?
CW:  No one day is exactly the same, but I believe that triathlon is a 24/7 job. I devote my life to it. Exercise, resting, sleeping and eating are all part of training. It is not just about when you are in the pool, on the bike or running. If you forget to focus on rest and recovery then you will never fulfil your true potential.

I balance the physical training – between 5 and 6 sessions of each a week with more hours devoted to biking. So, for example, of the 5 or 6 run sessions – I do one long run of around 32km (around 2hr15) – with  8x1km efforts and a longer tempo run to finish off; then I do two interval sessions – one with 800 -1600m (faster than race pace reps) with shortish recovery and the second interval session is hill repeats.

I do a brick (bike/run session) with a 3hour bike straight into a hard 10km tempo run, and one (maybe 2) steadier, 45-50min run sessions.
And of course, getting the body in shape is only half the battle - all the physical strength in the world won’t help you if your mind is not prepared. This is part of training. The part that people don’t put in their log books. The part that all the monitors, gizmos and gadgets in the world can’t help you out with. You need determination, drive, perseverance, focus and most importantly a passion for the sport…..and masochistic tendencies and a desire to suffer!

EXP/G:  How big of a part does nutrition play in your training regime?
CW:  I love to eat – this is the most important part of training my body! My stomach is a bottomless pit, and I am renowned for having one of the biggest appetites amongst the female pros, including hovering up everyone else’s leftovers -  when they are full to the brim, I always seem to have room for more!

A good daily diet is not rocket science and I think common sense tells us what is good for us. A healthy, balanced diet – with fresh fruits and vegetables, whole grains, good fats (with some saturated ones thrown in too) and I also eat some type of meat once a day, with red meat once a week.  For snacks I have a lot of fruit, nuts and seeds, Muscle Milk recovery drink and chocolate.

I haven’t actually given up on any foods. Nothing is ‘naughty’ - it is just eaten in moderation. A few pieces of chocolate a day definitely doesn’t do me any harm, and as for pizza – well, I can always squeeze one of those in!

In the two days before an Ironman I stick to plain, simple food to maximise my energy reserves and limit any possibility of GI distress during the race. I have a bowl of porridge with tahini and honey for breakfast. Lunch is a couple of sandwiches or bagels (white bread), cheese or sliced chicken and olive oil. And dinner is tuna pasta with tomato based sauce. I keep hydrated with Cytosport energy drink throughout the day, but don’t overhydrate. Immediately after the race I crave chips, a kebab, pizza or burgers, and tend to indulge in more than one!

 
EXP/G:  What is the first step you recommend to other girls who want to take their training to the next level toward competing in a triathlon and maybe one day Ironman?
CW:  Do it!!!! And don’t let fear - of the unknown, of being seen in lycra, of not being good enough – get in the way. We all have our own personal barriers, be they mental or physical. We are all nervous about trying new things and giving ourselves bigger mountains to climb. We all worry about the ‘what if’s’. But you can do anything you want to – the only limits are those that exist in your mind.  

Four years ago I was asked whether I would ever do an Ironman. My response? ‘No way, you must be completely mad to do something like that!’ Imagine if I had never gone back on my word, if I hadn’t changed ‘I can’t’ to ‘I can’, if hadn’t dared to push myself harder, and most importantly what if I hadn’t had people to support, encourage, mentor and most of all make me believe in ME?  So, my advice is simple – go for it!

I would encourage women to join a club and find friends to train with. It makes it a lot more fun. You could also join GOTRIbal (www.gotribalnow.com) which is an organisation that links women together around the world who love sport and triathlon, and  - using a pay it forward model - empowers them to do anything that may not have thought possible.

I think it is very important for people to set short and long term goals, talking to a coach or trusted athletes for advice if necessary. These goals can be for each training session, and then longer term goals are races that you want to do. Each day is a stepping stone. It is also important to reward yourself when you achieve your goal – have a bar of chocolate or a nice glass of wine! Make sure you celebrate your victories and try to learn you’re your mistakes or your ‘bad days’. Remember that above all it is supposed to be fun – so smile and enjoy it.

A couple of things I have learnt along the way are to really listen to your body. The more you rely on gadgets such as heart rate monitors the more difficult it is to develop a deep intuition about your body and its reactions. Don’t fall into the trap of thinking that more is necessarily better (eg more miles and hours does not necessarily mean faster and stronger).

My former running coach, a man called Frank Horwill, always said “there is no such word as cant, only I will try”. I always try to live by that motto, and give everything I possibly can. You might not succeed at first but never give up – you can achieve your dreams. Just be patient and have faith in yourself.

 
EXP/G:  How important is the encouragement of friends and family in your life?
CW:  It is so important – they are the wind beneath my wings. My victories are also theirs, and I hope that through my achievements I can repay them for everything they have done to support and encourage me.
 
EXP/G:  What does your body feel like the moment you cross the finish line at an Ironman competition?
CW:  It is so hard to put into words!  Each Ironman victory has been special to me. Of course I am physically and mentally fatigued but this tiredness is secondary to the sense of joy, elation, amazement, relief, satisfaction and surprise. And this feeling never lessens, and in many ways it grows even stronger each time I cross that line.   

EXP/G:  How long does it take to recover from such a competition? Any tips for a speedy recovery from big workouts?
CW:  Recovery is crucial and I incorporate recovery into my daily schedule. It is as important as the training sessions themselves. If you don’t rest and allow your body to recovery you will never get stronger.  

It is crucial to have a healthy, well balanced diet and to remain hydrated. Sleep is so important so I always try to get 8 hours a night. I get a massage once a week and after a hard session I wear my Compressport compression garments. You can also do ‘active recovery’ which involves light, low intensity workouts, or even yoga or pilates, which keep you moving but don’t place additional stress on your body.
 
EXP/G:  Ironman and triathlons happen in some of the world’s most beautiful places – where is your favourite place to perform and travel?
CW:  I have been fortunate enough to travel the world, both now and before I was a professional triathlete. I spent two years travelling in Africa, Asia, Australia and New Zealand between my undergraduate and masters degrees, in 1998-2000. I travelled to many different countries as part of my job as a government policy advisor on international development; I have worked in the US, lived in Switzerland and I spent over a year living and working in Nepal managing development projects there.  

And now as a professional triathlete I am so blessed and fortunate to be able to combine my passions – sport and seeing beautiful places. It is really hard to pick one favourite location to live and work  - each country I have been to has been special for a wide variety of reasons – the people, the food, the landscapes, the experiences I have had…but top of my list are New Zealand, parts of the US, Indonesia, Nepal, the European Alps and of course my home, near Cambridge in the UK.
 
EXP/G:  What is the essential item you never leave home without when traveling?
CW:  A copy of Rudyard Kipling’s poem ‘If’.
 
EXP/G:  What other activities do you enjoy outside of running, biking and swimming that help you stay fit?
CW:  I love mountain biking (although I am not very good at the downhills) kayaking, hiking and anything that takes me outdoors amongst beautiful scenery!

www.ExplorerGirls.com / Courtney Crow

Images: Eric Wynn