Q&A with our international Triathletes

In the UK, the incredible endurance sport of Triathlon has sharply risen in popularity over the last few years, largely due to the success of British athletes like Alex Yee, Georgia Taylor-Brown and of course, the famous Brownlee brothers, Alistair and Jonathan.

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What is Triathlon?

A triathlon begins with a long swim, which usually takes place in open water like a lake, river, or the ocean. The race may start with all participants jumping in at once (a mass start), or in smaller groups (waves). After finishing the swim, athletes head to the transition area, which is the central point where they switch between the different parts of the race. Next is the bike leg, which typically follows a road course. Once the bike ride is complete, competitors return to the transition zone to switch gear and start the final leg—the run. There are no breaks between the stages, so the total race time includes everything, including time spent in transitions. That's why it's important to practice quick transitions, like tying your shoes fast.

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Are you interested in triathlon but don't know where to start?

We interviewed three our international triathlon ambassadors, Tommaso, Sophie and Maximilian, to learn more about the sport and get their top tips and advice.

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Hi Tommaso, Sophie and Maximilian! Tell us a little about yourselves and how you got into the fascinating world of triathlon.

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T: I have always cycled with my father and his cycling team, covering routes around Europe and cycling as an amateur. Why triathlon, you might say? I grew up in Pescara, a small town in Abruzzo, and since I was a child I saw Ironman competitions outside my home. Yes, in Italy the Ironman was held in my hometown and I always wanted to be part of it one day.

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S: I participated in my first triathlon in Gérardmer when I was 10 years old. It was initially just to try something new, but since then, I have never really stopped.

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In picture: Sophie running the Triathlon de Gérardmer in 2022

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M: Hi, I'm Max and I've been a passionate triathlete for several years. My journey into the world of triathlon began a few years ago when I watched the long-distance world championships in Hawaii in October, as I do every year. I was immediately fascinated by the combination of swimming, cycling and running. Over time, I have made many new friends and gained great experiences that motivate me to keep going.

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Cycling, swimming and running require constant training, how do you dedicate yourself to your training on a daily basis?

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T: In order to train for these disciplines, you definitely need a coach to supervise and follow you. If you train independently, you are likely to end up with poor results and injury easily. The hours I dedicate to my training are a lot, on average 20 per week (but they can be more or less depending on the time of year), I always get up very early and do a lot of strength training in the gym in addition to the ones mentioned in the question. In triathlon you won't get any further without a specific gym training!

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S: It can be challenging to find the time for my training sessions, but I make it a priority. One of the advantages of being self-employed is that I can adjust my schedule to accommodate training when needed. Depending on my seasonal goals, I typically run 3 to 5 times per week. Of the three triathlon disciplines, running is the easiest to organise and integrate into my work week. In addition to running, I incorporate one swimming session and 1 to 2 cycling sessions, often on a home trainer, although I’m less consistent with those two sports compared to running.

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M: For me, it is crucial to bring a clear structure to my training. I use an online training platform that gives me a detailed plan. For selected races, I also like to have a coach who motivates and supports me. This structure helps me to use my time efficiently and makes it easier to integrate training into my everyday life. If I have a clear plan, I can also deal better with unforeseen challenges.

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In picture: Max on his triathlon bike

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What advice would you give to athletes who want to take up triathlon?

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T: I would recommend buying entry-level material and investing on a coach, because triathlon is often a trend, but results are achieved with perseverance, determination and a person who shows you the way. Once you have established all this you can upgrade, but the important thing is to always have fun! I have a great time whenever I do a training session.

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In picture: Tommaso running the Ironman 70.3 in Cervia wearing the Nike Alphafly 3.

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S: Don’t hesitate to give it a try. You don’t need high-end equipment to begin, and there are shorter distance races that are accessible to all levels.

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M: My first piece of advice to aspiring triathletes is to just get started! It doesn't matter which bike you ride. The important thing is that you get moving. You can start with your everyday bike and later, depending on your progress, switch to a specialized triathlon or road bike. Take your time to develop your endurance and technique in all three disciplines. And don't forget to have fun!

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In which of the three disciplines do you feel most comfortable?

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T: Well, usually everyone responds with the one they go the hardest: in my case I feel more comfortable with running, even though I started off as a cyclist. To this, I reply that I am loving swimming, my weak point, because that is the only way it will become my strength!

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S: Running, without question.

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In picture: Sophie running the Paris Marathon 2024 wearing the Asics Metaspeed

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M: I enjoy all three disciplines and there is always something that is going well or better. At the moment, I feel particularly good at swimming. It's a great way to clear my head and I love being in the water. But I also have my moments when cycling and running, for example, when you can have a great time as a group.

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How important is nutrition for a triathlete? Do you follow a particular diet?

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T: Nutrition is crucial, it's part of training. I follow a kcal-weighted diet on training/rest/race days provided by a nutritionist. Nothing complicated, but you need fuel for your body with all that effort.

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S: Nutrition plays a key role in any sport. Generally, I pay attention to my diet without being overly strict. One of the advantages of being active is being able to enjoy occasional indulgences. I have been a vegetarian for nearly 8 years, but this is a personal choice and not directly related to my athletic pursuits.

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M: Nutrition plays a very important role in training and competition. Although I don't follow a specific diet, I make sure that I eat a healthy and balanced diet. I try to include enough protein, carbohydrates and healthy fats in my diet. I also drink a lot of water to stay well hydrated.

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In picture: Max during the Triathlon Championship Šamorín-Slovakia.

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Do you have any preference on the kit you use for running, swimming and cycling?

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T: Speaking of competitions, I prefer to use bodysuits that are particularly aerodynamic and don't cause discomfort under the wetsuit. As for the shoes I use on the bike, I prefer road cycling shoes (we're talking about carbon soles) because they're stiffer and there's less dispersion of watts. Carrying on with the bike, I prefer a time trial bike with a triathlon position (saddle forward) because it makes you use different muscles ‘saving’ the quadriceps for running. For racing, I use the Nike Alphafly, I think the best race shoe ever designed for those who have a running technique close to perfection: this shoe is fresh and reactive, but I absolutely do not recommend using it for everyday training, where it's OK to run without a carbon sole.

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In picture: Tommaso on his bike

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S: For swimming and cycling, I generally use the same equipment, so I don’t have a particular preference. For running, I like to rotate between several pairs of shoes to prevent injuries and adjust based on the type of session, whether it’s an easy run, interval training, or a long-distance effort. This year, I had the opportunity to test some new brands, and I was particularly impressed with the Asics Metaspeed.

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M: It is very important to me that my gear is well maintained and functional. A well-adjusted racing bike is much more valuable to me than an expensive model that doesn't fit properly. Ultimately, it's important that you feel comfortable and have fun - that makes all the difference.

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Who is your inspiration?

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T: My dad, because he taught me to never give up in life.

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S: I don’t have one particular source of inspiration. While elite athletes are always inspiring, I also admire those who manage to balance demanding professional and family lives while achieving great athletic results.

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In picture: Sophie after the Triathlon de Gérardmer in 2023

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M: My class teacher Boris Stein, who was a professional triathlete himself, was a great inspiration for me. He motivated me early on and I admire his discipline and dedication. But other German triathletes such as Sebastian Kienle, Jan Frodeno and Patrick Lange also made a big impression on me. Their successes on the international stage, especially in Hawaii, are truly inspiring and show what is possible with hard work.

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What has been the best experience of your sporting life?

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T: Just in time! On Sunday 22 Sept 2024 I set my record on an Ironman 70.3 in Cervia, 4h33 min. A whole town cheered for me, I was very emotional when I got to the finish line as I managed to do everything I planned to do. At the finish line I had no perception of the total race time because I had caught a few bumps on the swim and had no precise timing of the split, but when I passed the arch I turned around, looked at the time and shouted loudly, I had done it.

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In picture: Tommaso after the finish line in Cervia

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S: It’s difficult to choose just one because each race is unique. In triathlon, I would say Gérardmer for the incredible atmosphere, where I completed my first Olympic distance in 2017. For running, I think my best race was this year’s Paris Marathon, where I felt a strong sense of accomplishment and surpassed my expectations with my finishing time.

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In picture: Sophie running the Paris Marathon 2024 in ASICS.ㅤ

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M: The best experience was definitely finishing my first long-distance race at Challenge Roth 2023. It was an emotional rollercoaster ride, especially during the final marathon. When I finally crossed the finish line, I knew exactly what I had invested all those hours of training in. This experience was simply unforgettable, brought me even closer to my sport and continues to motivate me to this day.

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In picture: Max running the Challenge Roth 2023 wearing the New Balance SC Elite.

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What are your immediate and future sports goals?

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T: In February 2025 I will be in Oman again for the 70.3. In addition, I will participate in an extreme triathlon called Eagle X Man as well as many running races throughout the year. My dream is the slot for the world championship, I am sure I will succeed, and the biggest dream is to never stop being passionate about this wonderful discipline.

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S: With the triathlon season now finished, my short-term goal is to break my personal best in the 10km road race by the end of the year, aiming for a time as close as possible to 39 minutes. In 2025, I plan to compete in the Berlin Half Marathon and hope to complete the Valencia Marathon in under 3 hours. For triathlon, I plan to focus more on cycling training and attempt a Half-Ironman, likely in Tours, with the ultimate goal of completing a full Ironman in 2026.

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M: At the moment, I just want to stay fit and maintain my enjoyment of sport. I'll be taking part in the Valencia Marathon on 1 December, which I'm really looking forward to. I would also like to compete in the long distance again next year, but the exact details are still being planned. I'm excited to see where my sporting journey will take me!

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In picture: Max after the Triathlon Championship Šamorín-Slovakia.

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Discover our Triathlon articles to kick-start this amazing sport with the right equipment.

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Follow Tommaso, Sophie and Maximilian on Instagram to follow their adventures, advices and victories.

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Are you feeling inspired? Then join our SportsShoes Strava Run Club and become part of our inclusive community.
And for more inspirational tips to become stronger, better and happier, then check out our Motivation category. Because it’s no fun standing still.