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Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon with Hilary Topper
45 Plays2 hours ago
In this episode of the UKRunChat podcast, Michelle is joined by USA Triathlon coach and author Hilary Topper to talk about her new book, Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon.
Hilary shares her journey from failing gym class and not knowing how to swim, to taking up triathlon in her 50s, and even an 8.3-mile open water swim. She explains why triathlon is truly accessible for everyone, how runners can make the leap into multi-sport, and why cross-training can make you a stronger, more resilient runner.
We cover:
- Hilary’s journey from treadmill newbie to triathlete and coach
- Why she wrote Unlocking the Triathlon
- Practical tips for beginners: training plans, essential gear, and transitions
- How swimming and cycling can improve your running
- Balancing training with work, family, and life
- Why triathlon isn’t just about racing
If you’ve ever thought “Could I really do a triathlon?” this episode might just convince you the answer is yes.
Unlocking the Triathlon: A Beginner’s Guide to Competing in a Triathlon is out in January 2026 and is available for pre-order on Waterstones and Amazon.
Follow Hilary:
- Instagram: @hilarytopper
- Blog: atriathletesdiary.com
Recommended
Transcript
Introduction to the Podcast and Guest
00:00:01
UKRunChat
Welcome to this episode of the UK Run Chat Podcast with me, Michelle. Now, are you thinking about taking on your first triathlon next year? Whether you're a seasoned runner, curious about adding swimming and cycling into the mix for their cross training benefits, or a complete beginner, perhaps looking for a new challenge and a new sport, this episode is for you.
Hilary's Journey into Running and Triathlons
00:00:22
UKRunChat
I'm joined by triathlon coach and author, Hilary Topper, whose new book out in January, Unlocking the Triathlon, is the ultimate beginner's guide to getting started in the sport. So we'll be chatting through essential training tips and hopefully dispelling any of those nerves that you might have as first timers.
00:00:41
UKRunChat
So if you've ever thought, could I really do a triathlon, then stay tuned. Hello, Hilary. Thank you so much for joining us today on the podcast. Would you just give us a little introduction to yourself, please?
00:00:52
Hilary Topper
Sure. Thank you so much. I really appreciate it. Yeah. So I started running 48 years. I needed to change my life.
00:01:03
Hilary Topper
I just was so, I was getting so heavy and i was so stressed at work. I was working like 80, 90 hours a week. I had my own public relations business and I was just, I was, and you know, just feeding staff and all that type of stuff. It was so stressful.
00:01:22
Hilary Topper
So I decided to start by joining a gym for the first time in my life. I joined a gym and the trainer before, you know, I hired a personal trainer. He said to me, why don't you start with the treadmill?
00:01:38
Hilary Topper
And I look at this thing and he went, he went upstairs. He, you know, whatever did his thing while I'm, you know, supposed to warm up on the treadmill anyway. So I go on the treadmill and I'm like,
00:01:51
Hilary Topper
what do I do? How how do i how do I work this? I had no idea because I had never been to a gym before. so i So there was a runner next to me. She's sweating, the sweat's dripping all over this, all over everything. And I'm like, excuse me, I'm so sorry to interrupt, but can you help
Becoming a Triathlon Coach and Author
00:02:12
Hilary Topper
me turn this on? And she was actually gracious.
00:02:15
Hilary Topper
She stopped. She turned it on and then went back to what she was doing. um And that's really how I started, just on the treadmill. And then taking it outside was so hard.
00:02:28
Hilary Topper
i was, I was, it was just crazy. But I met this woman who was a marathon runner. She had just done New York City. you And she said to me, come on, let's run together. And I said to her,
00:02:44
Hilary Topper
oh my God, how can I run with you? You're a marathon runner and I like don't even know how to, you I'm just like starting.
00:02:47
UKRunChat
Thank you.
00:02:54
Hilary Topper
She's like, oh, come on, come on. We'll just do run walk. And, you know, so we did like a run walk of sorts. um I didn't really know about Jeff Galloway at the time. um Later on I ended up meeting Jeff Galloway um back in like 2020.
00:03:10
Hilary Topper
twenty no it was like 2015 or 2014 or something when I started when I you know I started to delve into it and he actually coached me so and then I became certified with him to coach other people the run walk method but anyway so um so he had coached me this is like kind of I'm going forward and back
00:03:21
UKRunChat
yeah.
00:03:23
UKRunChat
Oh, wow. Yeah.
00:03:29
UKRunChat
Yeah. yeah
00:03:35
Hilary Topper
He had coached me during the 2016 New York City Marathon, which I was like amazed that I got in. um So, but anyway, so, um so in, I guess it was like 2014,
00:03:51
Hilary Topper
my running buddy and me, we were running the Brooklyn half marathon.
Pursuing Triathlons and Overcoming Challenges
00:03:57
Hilary Topper
And she said to me, you know, I'm done with this. I'm done with these runs. I, it my back hurts me. I can't do this anymore.
00:04:06
Hilary Topper
And I had just come back from Florida. I went to, I was, um, a Google glass Explorer. They used to have these like augmented reality glasses. And now Facebook has them and bands and stuff.
00:04:18
UKRunChat
Yeah. Yeah. Wow.
00:04:20
Hilary Topper
Anyway, So I was invited to Fort Myers, um Florida to do like videos and, you know, social media posts about the area.
00:04:31
Hilary Topper
And while I was there, the woman who runs, you know, the tourism board, she said to me, you have to do, if you run, you have to do the Captiva Triathlon.
00:04:44
Hilary Topper
She said, it's so beautiful.
00:04:44
UKRunChat
wow
00:04:47
Hilary Topper
You swim in the set, you know, in the, um, in the Gulf, you know, of Mexico, you, ah you um you ride around the area and it's a beautiful area and you run through like a golf course and it's so amazing. You have to do it.
00:05:03
Hilary Topper
So fast forward to the Brooklyn half. When she said to me, I'm done. I said to her, Oh, let's do a triathlon. Now at the time i didn't realize I didn't, I don't know. I didn't know how to swim.
00:05:19
UKRunChat
Oh, right. Okay. Wow.
00:05:21
Hilary Topper
So now I'm um about 53 years old and I don't know how to swim. And my my running buddy, she says to me, ah we have to hire coaches to help us do it. Our first triathlon. I said, okay.
00:05:37
Hilary Topper
And we ended up hiring two separate coaches. She's, she she ah hired a woman over here, you know, a woman that was local. I hired this guy who is like out in,
00:05:48
Hilary Topper
We have like, um I live on Long Island in New York and there's two different counties here.
00:05:54
UKRunChat
Yeah. Yeah.
00:05:54
Hilary Topper
So anyway, I hire this guy who lives in Suffolk County, which is about an hour away.
00:05:59
UKRunChat
yeah
00:06:00
Hilary Topper
And he's treating me like I'm a professional triathlete. You know, i have no idea how to swim. I have no, I really don't even know how to bike ride. Like I, I had biked right a little bit when I was, you know, when I was a kid.
00:06:16
Hilary Topper
And the running was not really my strong point, but I guess it was my strong point at that point. So I really knew nothing.
00:06:26
UKRunChat
Yeah.
00:06:26
Hilary Topper
And I, you know, he said to me, you have to swim 1600, 1600 yards, yards. throwing up. even get across the pool and do twenty five yards without throwing up
00:06:39
UKRunChat
hi
00:06:41
Hilary Topper
So my whole journey started with, he tells me, okay, go to a master swim class. Okay. That's, you know, for older people, but you know, everybody, everybody's welcome.
00:06:50
UKRunChat
yeah
00:06:54
Hilary Topper
And we have, they have beginner and they have intermediate expert. Fine. I go into the beginner lane and I can't get across the pool without throwing up. I'm like gagging, um you know, it was terrible.
00:07:09
Hilary Topper
was so embarrassed. And the the head guy who ran the group, he's really hot looking guy. He jumps in the pool with me. Okay. He's about, I don't know, 35 or you know maybe 40 at the time. I'm 53, right?
00:07:29
Hilary Topper
And he says to me, okay, let's blow bubbles. It was that granule that we, you know, I was sitting there and I'm blowing bubbles with him and
00:07:35
UKRunChat
yeah.
00:07:40
Hilary Topper
After that, I kind of, you know, he said to me, you know, I think you need nose plugs because what's happening is it's going up here.
00:07:46
UKRunChat
Okay yeah.
00:07:47
Hilary Topper
So i ended up getting nose plugs and ah then I was able to swim. And that's how it started.
Training Philosophy and Overcoming Injury
00:07:54
Hilary Topper
And what's really cool about this whole story is that this past year, i just did an 8.3 mile swim around Mackinac Island in Michigan.
00:08:04
UKRunChat
Wow.
00:08:05
UKRunChat
Wow. So from not being able to even kind of breathe while swimming that you've done that. That's incredible. Yeah.
00:08:05
Hilary Topper
Yeah, it was
00:08:12
Hilary Topper
Yeah.
00:08:13
UKRunChat
Wow.
00:08:13
Hilary Topper
So it was a crazy, crazy, crazy, like turn of events, you know?
00:08:13
UKRunChat
Well done you. Yeah.
00:08:19
UKRunChat
So, I mean, what what was, you obviously weren't phased by the thought of doing a triathlon. Was that because you didn't kind of realise what was involved or are you just that sort of person, you know, you,
00:08:27
Hilary Topper
i had no, I had no idea. i didn't realize i just never, I had never seen a triathlon. It just sounded cool. You know, and i just had no idea.
00:08:37
UKRunChat
Yeah.
00:08:38
Hilary Topper
i had absolutely no idea.
00:08:40
UKRunChat
So how long did you give yourself to train for that first triathlon then?
00:08:41
Hilary Topper
and all
00:08:44
UKRunChat
Wow.
00:08:44
Hilary Topper
So we started training. The Brooklyn half was in, think it was March. Yeah, it definitely was in no, it was in May. It was actually in May and there was the beginning of May.
00:08:58
Hilary Topper
And the first triathlon was in September.
00:09:04
UKRunChat
So that's not that long really, is it?
00:09:04
Hilary Topper
No, no, no.
00:09:06
UKRunChat
So how was it? How did it go?
00:09:09
Hilary Topper
It was amazing. It was actually amazing. I was so, I was, When I crossed that finish line, I just felt so empowered, you know, and I just got hooked.
00:09:22
Hilary Topper
I totally got hooked. And, you know, from there, i started doing a ton of these types of, you know, triathlons, you know, started doing them actually all around the country.
00:09:35
Hilary Topper
And i wrote a book in 2022 that actually, you know, talks about my whole journey. It was like a 10 year journey of like going from nothing because I never did anything. I people, people who knew me then can't believe that I'm an athlete.
00:09:55
Hilary Topper
You know what I mean? Because I was never an athlete. I was just, you know, I worked and that was basically it. I mean, I just,
00:10:07
Hilary Topper
I didn't really do much more than work and hang out you know with my husband or my friends, have a couple of glasses of wine. I mean, that was it.
00:10:18
Hilary Topper
That was what I did. And now I'm getting up at 4 o'clock in the morning, 3.34. I'm getting ready to swim, bike, or run.
00:10:30
Hilary Topper
and I'm loving it, absolutely loving it.
00:10:32
UKRunChat
um
00:10:33
Hilary Topper
And now this is 10 years later. You know, so yeah, I've been doing this a while now.
00:10:39
UKRunChat
Yeah, that's fantastic. So where is your kind of triathlon journey taking you so far? Because you're you're at your coach now, you're obviously you've written this book to help beginners. What else have you achieved personally in the sports?
00:10:48
Hilary Topper
Yes.
00:10:51
Hilary Topper
Yeah. So in terms, so I, so I did this, the big swim I've done, um, half Ironman, um, races. Um, most of my races though, sprints and Olympics.
00:11:04
UKRunChat
Yeah.
00:11:04
Hilary Topper
And I've also experienced, um, had a knee injury and the knee injury took me out for a while. um I've had meniscus, you know, like I was training for a half Ironman one time and I do a 60 mile bike.
00:11:21
Hilary Topper
I get off the bike. I'm going to go for a run and half a mile into the run, my, I heard my meniscus s snap. So it, you know, so I've had a lot of surgeries on my knee. And then recently my, my doctor, my surgeon said to me, you know,
00:11:41
Hilary Topper
I don't think going to be able to run again. i was in so much pain. And... I was wearing a brace and she was giving me cortisone shots and gel shots and nothing. It just, I was in so much pain. So she said to me, you know, there's this new thing.
00:12:00
Hilary Topper
ah ah She would, she recommended me doing a partial knee replacement. and after that I um decided, and then she said to me, there's also something new. It's called a Misha knee unit.
00:12:15
Hilary Topper
And it's actually an insert that inserts into your, you know, tibia and your patella. And it is like has a hinge on it. So it lifts up your kneecap so that the arthritis doesn't bother you.
Race Experiences and Preferences
00:12:32
Hilary Topper
But it took almost 10 months before i was able to run. So now I'm just starting to get back and I'm just keeping them
00:12:39
UKRunChat
yeah
00:12:42
Hilary Topper
Short. I don't i i don't but see see a half Ironman in my future again or an Ironman because it's just too much with the running. Unless, you know, I i saw that Ironman, one of the European Ironmans, they they're doing an aqua bike.
00:13:00
Hilary Topper
And I thought, wow, that's really cool. Like if they do that, I'm in.
00:13:02
UKRunChat
Yeah.
00:13:04
UKRunChat
That's a great option. Yeah. Yeah.
00:13:05
Hilary Topper
I'm totally in.
00:13:07
Hilary Topper
But if, you know, most of them here in America, they, they don't, they don't do that. They just, you know, it's just swim, bike and run. And that's, that's kind of take, keeping me away.
00:13:19
UKRunChat
Yeah. So do you tend to stick to races in America then? You've obviously got a lot to choose from. Have you done much abroad?
00:13:26
Hilary Topper
Yeah, I haven't done any abroad. I mean, I do a lot of travel. Like I, you I'm constantly traveling abroad and I've also, you know, i've run everywhere I've been, you know Spain, London, you know, but I, you know, Paris, ah Germany, Sweden.
00:13:44
Hilary Topper
I mean, I've been to a ton of places, but I've never, just Japan, but I've never, um I've never done a formal race in any of the countries. I've just run on my own.
00:13:56
UKRunChat
Yeah.
00:13:57
Hilary Topper
um Yeah. I mean, most of the, yeah, I would say yes, a hundred percent of the races I'm doing here and they're, But I'm not, but I am traveling to races, you know, I, yeah, I've done some in California.
00:14:12
Hilary Topper
I've done in Colorado. I've done in Florida, you know, Tennessee. i mean, I've been all over the place doing races and yeah.
00:14:21
UKRunChat
yeah
00:14:21
Hilary Topper
So it's awesome.
00:14:23
UKRunChat
What's been your favorite event so far that you've done?
00:14:27
Hilary Topper
Wow. That's really hard to say. I do. Um, I just did a race, um, in New York. Um, it was like like, you consider it upstate New York. It's in Hudson Valley and it's just beautiful up there. There's Mount, you know, there's like mountains and it's just the greenery and the farmlands that you get a, like a vast amount of, you know, different types of stuff. So, um,
00:14:57
Hilary Topper
That bike ride's really hard. It's like, you know, it's really like uphill and really, really tough. But that's a beautiful race. And Alpha Winds runs that race. um You know, there's one that I'm doing in Montauk that I absolutely love.
00:15:16
Hilary Topper
That's on the end of Long Island. And it's just beautiful because the ride goes up to the lighthouse
00:15:18
UKRunChat
Right.
00:15:25
Hilary Topper
And it's also hilly, unfortunately. Like, i'm I'm looking for one of these, like, flat, easy. Nothing's easy.
00:15:34
UKRunChat
No, no, but it shouldn't necessarily be, should it?
00:15:37
UKRunChat
What's your favorite kind of course and do you like the challenge of a hilly course?
00:15:37
Hilary Topper
It's good, thanks.
00:15:42
Hilary Topper
I mean, I do. um I loved New York City. New York City triathlon was unbelievable because you ah ride on the Hudson, you know, by the Hudson. Well, you jump in the Hudson River, which is little bit whatever, but, but it's ah an assisted swim.
00:16:02
Hilary Topper
So, you know, so for a mile, it took me like 20 minutes, which normally would take like 45 for me, you know?
00:16:02
UKRunChat
Yeah. Okay.
00:16:08
UKRunChat
Yeah. Wow.
00:16:09
Hilary Topper
So that was amazing.
00:16:10
UKRunChat
Yeah.
00:16:11
Hilary Topper
But um the, the one, then, then it goes on the Henry Hudson Parkway, which is really beautiful and it's kind of hilly. And then you come back to transition and you run into central park and that's magnificent.
00:16:25
UKRunChat
That sounds amazing. Yeah. Wow.
00:16:27
Hilary Topper
It's just magnificent. Yeah.
00:16:29
UKRunChat
Yeah, absolutely that sounds incredible. Yeah, I have have run around Central Park only once and it was amazing.
00:16:31
Hilary Topper
Yeah. i love that.
00:16:35
UKRunChat
Yeah, I can still remember it as many years ago.
00:16:35
Hilary Topper
Yeah.
00:16:37
UKRunChat
It's fact what a fantastic place to run.
00:16:39
Hilary Topper
Yeah. I mean, the New York City Marathon is just really special.
00:16:41
UKRunChat
Yeah.
00:16:42
Hilary Topper
it really is.
00:16:43
UKRunChat
Yeah. oh
00:16:44
Hilary Topper
Yeah. And I keep putting my name in the hat for London, but I don't even know if I could do it because of my name.
Coaching Philosophy and Community Insights
00:16:51
Hilary Topper
But if I got in, I would...
00:16:53
UKRunChat
Oh, well, maybe, maybe one day.
00:16:53
Hilary Topper
ah
00:16:55
UKRunChat
Yeah, I really hope that you do. ah So tell us a little bit about then how you how you got into kind of coaching and where the idea from the book came from.
00:17:03
Hilary Topper
Yeah. So, um, so after I wrote this, well, before I wrote the first book from couch potato to endurance athlete, I, um, I got my coaching certification. I wanted to become certified. um i have a blog. It's called atriathletesdiary.com.
00:17:23
Hilary Topper
And I really wanted to get certified so that, you know, it would be legit, right?
00:17:28
UKRunChat
Yeah.
00:17:28
Hilary Topper
So i got certified with u um tri ah USA Triathlon. And then um then I wanted to learn more and I ended up getting certified with US Masters Swimming um and I'm a level three. And then wanted also get certified in open water. So I became a WOWSA coach, which is World Open Water Swim Association.
00:17:57
Hilary Topper
And I took their certification course. And I'm also a Roadrunners Club of America certified coach. So yeah, so I have all of my sort certifications. um And, you know, and obviously with Jeff Galloway as well, you know, for the run walk.
00:18:14
UKRunChat
yeah
00:18:16
Hilary Topper
um And I do have a run walk group um that we meet every Sunday.
00:18:18
UKRunChat
hey
00:18:21
Hilary Topper
But anyway, so I had it, what was the question? I'm like going off
00:18:25
UKRunChat
just how yeah how and why you got into coaching and where the idea from the book came from really
00:18:29
Hilary Topper
So I really wanted to help people. And the idea for the book, what happened was when I first started, i went out and I bought all of these books, you know, with Joel Friel and, you know, all these famous people.
00:18:45
Hilary Topper
They wrote books for beginner triathletes. And yet I had such a hard time understanding these books. Like they were so over my head.
00:18:56
Hilary Topper
you know, with different formulas. And, you know, it became like very technical. And I thought, you know what? I really would like to write a book that isn't technical, that is explains everything in English, you know, in simple English um that anybody could understand.
00:19:12
UKRunChat
Yeah.
00:19:19
Hilary Topper
And that's really what gave me the inspiration. And the other thing was that you know, yeah there's this like misconception about triathletes that, you know, triathletes are like these, you know, beautifully chiseled people, you know, with with like lots of muscles and, you know, they're, you know, just badass, you know, athletes, right?
Cross-Training and Training Routines
00:19:49
Hilary Topper
But you see a lot of like people of all different all different colors, all different nationalities, all different weights. You know, you see people very, very heavy. You see people very, very thin. You see everybody, you know, and it's, to me, it's like, it's, it's such a wonderful community that we all accept each other, you know, like gay, trans, everybody's accepted in this group.
00:20:19
Hilary Topper
And, So i I want, so I have a chapter about that as well in the book, you know, that, that, you know, just talks about how diverse it is.
00:20:23
UKRunChat
Yeah.
00:20:31
Hilary Topper
um And I wanted, you know, I wanted people to know that it is accessible, that it's, you know, me, I mean, I failed gym, you know, i was not gym person.
00:20:47
Hilary Topper
I, I, I actually, you know, when they it made us run around the track, I would actually go and hide in like
00:20:57
Hilary Topper
in the back. I mean, you know, there was no way I was going to run the track. I mean, so that's really where I'm coming from, you know, from nothing to becoming, you know, where I'm doing, know, I'm working out for hours every day.
00:21:08
UKRunChat
yeah
00:21:15
Hilary Topper
Yeah.
00:21:15
UKRunChat
yeah what what is it about triathlon do you think that's kind of captured your imagination and your heart if you will
00:21:23
Hilary Topper
Yeah. Well, you know, the thing of it is, is that like running, love, right? i I do love running and I'm getting back to it and I'm really excited and it makes me so happy. Like, you know, that, hot that runner's high is just incredible.
00:21:38
Hilary Topper
But the thing about running is that you should be cross training, right? Like you can't, it's, it's not, it's not healthy to run every single day.
00:21:43
UKRunChat
Yeah.
00:21:47
Hilary Topper
i mean, it really isn't. And so you need to cross train and Cycling is so freeing. It really is. It's just so freeing. um And I just love that. And it's a great cross train for running and the swimming.
00:22:05
Hilary Topper
you know Now you don't really need to use your legs so much as you do your arms and your upper a body. And being in the water, like I just did a post on Instagram about this, um how when I'm in the open water, I almost have this like relationship with the water that I, you know, I mean, I remember my sister saying me, like, how could you go in that water? It's so disgusting. You can't even see. Yeah.
00:22:32
Hilary Topper
but now You can't see anything, right? Especially in New York.
00:22:35
UKRunChat
Yeah.
00:22:35
Hilary Topper
but When I swam in Michigan, it was clear, it was beautiful. and But here it's like, yeah it's like muck. Anyway, so, so we're so but but when I was swimming yesterday, i was like thinking to myself how beautiful I felt and beautiful How I, this relationship with the water, but the water made me feel beautiful. The water made me feel so so good.
00:23:02
Hilary Topper
And it's just that, that feeling of freedom, you know, when you're in the open, I don't, I really don't like the pool that that much, but the open water is fantastic.
00:23:10
UKRunChat
No.
00:23:14
Hilary Topper
I mean, today was in incredible. it was like ah it's swimming in a lake. It was so beautiful.
00:23:20
UKRunChat
That sounds amazing.
00:23:20
Hilary Topper
Yeah. Yeah.
00:23:21
UKRunChat
So you normally do open water swimming kind of on a daily basis then, do you?
00:23:24
Hilary Topper
Um, every, like I try to do it. So what I do, and this is what I recommend in unlocking the triathlon book is I do it, um, every other day, you know, and, and that's what I would recommend. Like every day do something different, you know, if it's run, bike, swim, um there are days that I double up and I do a swim bike or a swim run uh,
00:23:55
Hilary Topper
Bike run, you know, I do that, which is called a brick. um Yeah, so so yeah, I do it like every other day. i don't really do it every day. And even when I was swimming for that 8.3 mile swim, and before that I did a 5.5 mile swim across the Sound, which is the ocean, really.
00:24:16
Hilary Topper
And that was really tough. um You know, I only swam three days a week.
00:24:23
UKRunChat
Yeah.
00:24:23
UKRunChat
OK.
00:24:23
Hilary Topper
know and And I think, I mean, with running, you know, you're going to run like four times a week.
00:24:30
Hilary Topper
Right. And then what are you doing on the other days?
00:24:31
UKRunChat
Yeah.
00:24:33
Hilary Topper
um Sometimes you cross train, sometimes you go to the gym, you know, so this, this would, to me, what, what, what it, you know, makes me want to continue to do this is that it's diverse.
00:24:46
Hilary Topper
Every day is a different day.
00:24:46
UKRunChat
Yeah.
00:24:48
Hilary Topper
you know, and every time I watch the sunrise, it's incredible.
00:24:48
UKRunChat
Yeah. it's and
00:24:53
Hilary Topper
I'm just so happy. I like get the energy from the sun.
00:24:56
UKRunChat
Yeah, you're definitely a morning person, aren't you? I wish I was a morning person, honestly. How do I become a morning person, Hilary? Any tips?
00:25:04
Hilary Topper
You know, it's so funny because don't know that I was always a morning person, but guess I got used to going out at, well, first of all,
00:25:16
Hilary Topper
In the open water here, there's ah there's like a protected bay. I mean, some people go in the ocean. i really i haven't really been doing the ocean.
00:25:22
UKRunChat
Yeah.
00:25:24
Hilary Topper
i've been doing I've been swimming in this protected bay, which feeds from the ocean. So you do get a lot of current, and sometimes you get some big chop, but it's not you know it's it's not the ocean.
00:25:30
UKRunChat
Yeah.
00:25:39
Hilary Topper
of like You're not going to get sharks in there, right?
00:25:41
UKRunChat
No, no.
00:25:42
Hilary Topper
Yeah.
00:25:42
UKRunChat
That's reassuring. Yes.
00:25:44
Hilary Topper
yeah And the thing about that swimming there, this is kind of crazy, is that you have to swim there before you got to be out of there by eight o'clock.
00:25:55
Hilary Topper
Otherwise, you know, because the park opens and then of course you get a ticket.
00:25:55
UKRunChat
Yeah.
00:26:00
Hilary Topper
So the other day I was at Jones Beach, which is, you know, a pretty um famous landmark on Long Island. And we,
00:26:11
Hilary Topper
there's a beautiful bike path that's 38 miles round trip and it goes right on the water. It's fantastic. And I parked, I kind of like went in the wrong way and I parked on Jones beach. And as I'm pulling out, this guy's like banging on my, my window. Uh, excuse me. Uh, you parked in the, you know, this parking lot is closed.
00:26:36
Hilary Topper
so You know, we always like go through like the, you know, the, Exit.
Advice for New Triathletes
00:26:44
Hilary Topper
Crazy, right?
00:26:46
UKRunChat
So talk to me a little bit about the different disciplines then in triathlon. So for somebody, obviously we a lot of our listeners are runners. and what What's the thing that they should focus on kind of when they're looking to get into triathlon?
00:27:01
UKRunChat
Because it can be quite nerve wracking, I'm guessing, getting into some these things.
00:27:03
Hilary Topper
Yeah, and it's intimidating too. I mean, the thing for me was that I didn't know what I was getting myself into.
00:27:08
UKRunChat
Yeah.
00:27:09
Hilary Topper
um For those who do know what they're getting themselves into, I think the biggest thing is to start small.
00:27:18
UKRunChat
yeah
00:27:19
Hilary Topper
you know So in my book, I have a training plan for a beginner. And i think the first one was ah just doing a 200, 200 yards.
00:27:29
UKRunChat
yeah
00:27:30
Hilary Topper
um and You don't have to do that continuous. You could start by just going 25 meters or, you know, I'm saying yards, but I know you guys go by meters.
00:27:41
UKRunChat
yeah
00:27:44
UKRunChat
yeah
00:27:45
Hilary Topper
You go 25 meters.
00:27:49
Hilary Topper
And if you can get to that 25 meters, the more you go, the more, the easier it gets, right? So you go 25, then you go 50.
00:27:57
UKRunChat
yeah
00:27:59
Hilary Topper
So you go to the end of the pool and you come back and then you take a rest. First, you go to the end of the pool, take a rest. Then, you know what I mean? And you start slow that way. um I would never recommend doing 1600 like my coach told me to do. That's insane. I would never do that.
00:28:17
Hilary Topper
um You know, I'm working with a ah guy right now who actually, he's he lives in the UK. And he's a beginner triathlete. And um I'm working with him through TriDot. I'm a TriDot coach as well.
00:28:32
UKRunChat
yeah
00:28:33
Hilary Topper
And so anyway, so, you know, we're looking at this and we're talking to each other, looking at his schedule. And it's intense. And I said him, look, don't just do what you can do. If you can get across the pool, just let's start there.
00:28:49
UKRunChat
Yeah.
00:28:50
Hilary Topper
You know, I mean, and that's, that's really the way to start. You got to just, just got to jump in the water and try to swim 25 meters.
00:29:00
UKRunChat
Yeah.
00:29:00
Hilary Topper
um
00:29:00
UKRunChat
It's good a good place to start as any, isn't it? Yeah.
00:29:03
Hilary Topper
Absolutely.
00:29:03
UKRunChat
Yeah. Maybe steps.
00:29:04
Hilary Topper
one And what helps for me you know, and this might help for your listeners as well, is to get like those, are those headsets, like there's ah those bone conductor ones like shocks has where you can wear these
00:29:16
UKRunChat
Yeah.
00:29:18
Hilary Topper
and you can listen to music and it kind of calms you down.
00:29:22
UKRunChat
Yeah.
00:29:23
Hilary Topper
Yeah.
00:29:24
UKRunChat
Yeah. Cause I guess the panic in the water, you're likely to inhale at you and yeah.
00:29:28
Hilary Topper
Yeah. but The hardest thing I think is the breathing.
00:29:31
UKRunChat
Yeah.
00:29:32
Hilary Topper
And if you can learn to exhale into the water, you know, and take a breath on the side, I mean, that's really the hardest thing. i think that most people have a hard time with that. And that's, you know, when I'm, I also, you know, I'm a swim coach.
00:29:48
Hilary Topper
And when I work with people, we start there. You know, like how do you how do you blow bubbles? How do you take a breath with, you know, like a Popeye kind of?
00:29:59
UKRunChat
Yeah, yeah.
00:30:00
Hilary Topper
Because you you really have to keep your eye in the water, right? Like you want to keep your head in the water.
00:30:06
UKRunChat
Yeah.
00:30:06
Hilary Topper
So how do you, yeah.
00:30:08
UKRunChat
Yeah, and you've got to keep, especially in open water swimming, I guess, you've got to keep looking where you're going as well, haven't you?
00:30:08
Hilary Topper
So that's what we do.
00:30:13
UKRunChat
So you're not drifting, of course.
00:30:14
Hilary Topper
Exactly. And so when you're when you pick your head up, you just want to be like if the water is like on your nose, you just want to just lift your eyes up so that you can see a little bit and then go back down.
00:30:27
UKRunChat
Yeah.
00:30:28
Hilary Topper
The more that you keep your head down, the faster you will be, because every time you pick up your head or whatever, it's going to slow you down.
Equipment and Transition Tips
00:30:37
UKRunChat
Yeah. Yeah. So what about the bike? Because that is the, it's always the longest part of a triathlon. Um, and it's the bit that probably needs the most technical knowledge as well, isn't it? Have you got any tips for the bike?
00:30:52
Hilary Topper
so I mean don't go out buy don't go out and buy an expensive bike okay my coach again yeah I'd like I it's terrible that i I blame everything on him but he really he he told me I needed a road bike um And I went out and bought a road bike and i I think it was like $2,000 or something.
00:31:15
Hilary Topper
I mean, it's a lot of money. I mean, they're not cheap, these bikes.
00:31:18
UKRunChat
no they're not
00:31:20
Hilary Topper
But for those who want to try out a triathlon, just work just use the bike that you have.
00:31:28
UKRunChat
yeah
00:31:28
Hilary Topper
You know, my my running buddy, he's ah my swimming buddy. know, we trained together. He went out and borrowed ah bike, a road bike, not a road bike, a mountain bike from his friend.
00:31:44
Hilary Topper
I mean, the seat was chewed up by the dog. I mean, literally, this bike was, this bike was like ridiculous, okay? But, and he did it, his first triathlon with this bike, he kicked my butt.
00:31:59
UKRunChat
Oh, wow. It's not all about the bike, is it? no
00:32:03
Hilary Topper
not all about the bike so don't worry don't worry so much about you know buying clips you know getting clipless uh you know ah you don't need that at first and and some people don't even use it on any of the triathlons they just use flat pedals and that's fine too um because you want to you know get off the bike and transition to the run and that actually makes it easy i mean yes the wearing the, the, the, um, clipless, um, you know, the clipless shoes and the pedals and stuff, it makes it much more efficient because you could actually pick up your, your leg, you know, you can pick up your leg as you're, so it's more of like a circular motion as opposed to pushing down.
00:32:43
UKRunChat
yeah
00:32:51
UKRunChat
yeah
00:32:54
Hilary Topper
um isn' so I would say, don't You don't need to buy a bike. You don't need to buy an expensive bike. If you don't have a bike, then I would suggest getting a road bike because that's really versatile.
00:33:09
Hilary Topper
um I would not start off with a tri-bike. You don't need a tri-bike.
00:33:12
UKRunChat
no
00:33:13
Hilary Topper
um you know I have athletes who don't even use tri-bikes during you know a half or a full Ironman. I mean, they just use a road bike.
00:33:23
UKRunChat
Yeah.
00:33:23
Hilary Topper
um they're They're definitely better on the hills, that's for sure.
00:33:28
UKRunChat
Okay. Yeah. What's the difference then between a tri-bike? I didn't even know that was a thing, to be honest. I thought you'd just use a road bike.
00:33:33
Hilary Topper
Yeah. So tri-bike, which is really kind of interesting, and I have both, I have a tri-bike and a road bike. The tri-bike, first of all, you're down in arrow position, right?
00:33:45
UKRunChat
Yeah.
00:33:45
Hilary Topper
So you've got those those arrow bars that are built into the bike.
00:33:49
UKRunChat
Yeah.
00:33:51
Hilary Topper
But the whole, the bike is very different geometry than the road bike. And it uses different muscles, right? So whereas the ah Road bike, you know, you you're using your, you're really using your glutes, you know, i not your glutes, you're um you are using your glutes, but you're using your quads.
00:34:16
UKRunChat
Yeah.
00:34:16
Hilary Topper
Whereas, you know, the tri bike, you may be using more of your hamstrings. so um So when you get off the bike, it's easier to run.
00:34:26
UKRunChat
Okay. That makes sense because yeah, I have only experienced, done one sprint triathlon in my life. and And I remember getting off the bike and trying to run with the bike and nearly falling over.
00:34:40
Hilary Topper
yeah yeah yeah
00:34:40
UKRunChat
I probably hadn't done enough practice at the bike run, actually, thinking about it. But that was, yeah, that was an that was an experience. Yeah.
00:34:49
Hilary Topper
yeah I mean you know I think when I first started the guy who was I was coached and with he was trying to teach me how to like jump on the bike while I was running on the bike and Forget that.
00:35:04
Hilary Topper
I mean, you're going end up killing.
00:35:04
UKRunChat
Yeah.
00:35:06
Hilary Topper
I mean, look, you know what? If I was 20 years old, maybe I would do it, but not at 60. I'm stopping the bike. I'm getting on the bike and I'm going. Yeah,
00:35:18
UKRunChat
You can worry about all the kind of marginal gains later, I guess, can't you?
00:35:22
Hilary Topper
yeah
00:35:23
UKRunChat
You've just got get out there and try it.
00:35:23
Hilary Topper
exactly. Exactly. but
00:35:25
UKRunChat
yeah
00:35:28
Hilary Topper
but the transition, that's the one thing, like one of my, one of my clients, one of my athletes, he signed up for a half Ironman. And after the swim, he was chatting with everybody, you know, during transition.
00:35:46
Hilary Topper
And they told him, Everybody was out. He was still there talking to the volunteer. They said to him, you just DNF this.
00:35:53
UKRunChat
but
00:35:57
UKRunChat
just stuff
00:36:01
Hilary Topper
Because he was talking to everybody.
00:36:03
UKRunChat
That's funny.
00:36:04
Hilary Topper
it happenss
00:36:04
UKRunChat
Did he finish it eventually?
00:36:06
Hilary Topper
ah you know yeah know he i can't believe that they closed transition. he's still He's still chatting it up with people.
00:36:12
UKRunChat
That's funny. Yeah. So get in, get out.
00:36:15
Hilary Topper
Yes, it is now.
00:36:15
UKRunChat
often yeah
00:36:22
UKRunChat
Oh, brilliant. So what gear then realistically? We've talked about not, you know, spending a lot of cash on a bike. What gear do you actually need then if you're attempting your first triathlon
00:36:33
Hilary Topper
Yeah. I mean, that's a good question. So when, for the swim, most of the swims, um, are wetsuit friendly. I would say get a wetsuit if you can.
00:36:46
Hilary Topper
Um, it's just going to make you a little bit more buoyant. It's a little different position, you know, so it really keeps your body level and therefore it kind of makes you faster.
00:36:58
Hilary Topper
So would definitely recommend that. Um, You know, buy like a one-piece or a two-piece tri-kit that um has like a chamois in it um on the bottom so that when you get on the bike, you have that chamois and you could just go.
00:37:21
Hilary Topper
um So I would say a wetsuit, I don't think you need a bike. I don't think you need i don't think you need you know special bike shoes or you know bike pedals.
00:37:31
UKRunChat
Yeah.
00:37:33
Hilary Topper
You don't need that for the first one. um If you get into it, yes, you should probably. yeah you know It's like somebody said, my first triathlon, of course, my guys my coach said to me, oh, you need a power meter.
00:37:45
Hilary Topper
you know and it was like $1,000. ended up spending fortune And so not necessary, really is not necessary to spend so much money. um So I would just say, you know, borrow a bike.
00:38:00
Hilary Topper
um I think Gwen Gergensen, she has a story in my book, and I believe she borrowed her mother's bike, you know, for her first triathlon.
00:38:11
Hilary Topper
So you really, you don't have to spend a lot of money, borrow a bike from somebody and And then, you know, obviously get get good running shoes.
00:38:22
Hilary Topper
ah
00:38:22
UKRunChat
which we should have any anyway, right, as we're all runners.
00:38:22
Hilary Topper
You know, that you should have anyway.
00:38:25
UKRunChat
Yeah. So we don't need to spend lot of money, do we?
00:38:26
Hilary Topper
You know, some people, yeah. Yeah. I mean, some people like have like the ones that you don't have to tie your shoes so that you go faster. I don't think it, two seconds that it takes to put on socks and shoes is no big deal.
00:38:41
Hilary Topper
It really is not a big deal.
00:38:41
UKRunChat
No. No. Oh, yeah, that's there that's really reassuring then, because it it can seem intimidating, can't it, when you're doing your first one? You've got a lot of inspiring inspiring stories in your book, actually. Which is your favourite one?
00:38:55
UKRunChat
Any standout ones?
00:38:55
Hilary Topper
Oh my God, there were so many.
00:38:57
Hilary Topper
um
00:38:57
UKRunChat
and
00:38:58
Hilary Topper
You know, I love i love Gwen's story. um i love the story. There was a guy who um did his first triathlon. He thought he was he thought he was badass and he he does this triathlon. He doesn't train for it at all.
00:39:18
Hilary Topper
And, you know, he barely comes in like last place or something. And he thought he was going to win this thing. um because he was athletic. you know And then like years later, when he goes back to doing it, he actually wins first put you know wins the whole thing.
00:39:35
Hilary Topper
um So I found found that really inspiring. um The guy with the torn up bike, his story is in my book.
00:39:45
Hilary Topper
I also have really cool stories, like little tidbits from the Pathetic Triathlete group on Facebook. So I just got these so funny, funny stories from them. And those appear in the beginning of every single chapter.
00:40:02
Hilary Topper
So there's, you know, somebody who said that they they did their first triathlon and kept the wetsuit on while they were on the bike, you know, or they rode with the helmet on backwards or, you know, things like that.
00:40:17
Hilary Topper
It's funny.
00:40:19
UKRunChat
They're good memories.
00:40:19
Hilary Topper
Yeah.
00:40:20
UKRunChat
And I guess you're always going to be a bit quicker next time when you don't make those those mistakes.
00:40:27
Hilary Topper
yeah
00:40:28
UKRunChat
Yeah. So, I mean, what do you hope readers will take away then from reading your book?
00:40:33
Hilary Topper
I hope that people feel, you know, that they when they read the book, that they feel like they could do this, that it's not, that it's accessible, that it's something that um anybody could do.
00:40:48
Hilary Topper
And I think, you know, the way I i wrote it it, it kind of walks you through everything. And so you really get a sense of, what it's all about.
00:40:59
Hilary Topper
You don't feel intimidated.
Triathlon and Running Performance
00:41:01
Hilary Topper
You go to your first race, you, you know, do some meditative breathing, you know, cause everybody gets nervous. I mean, even running races, you just, you get nervous and you know, and then you have bathroom issues and that's another story.
00:41:17
UKRunChat
see but
00:41:19
Hilary Topper
But, but anyway, you know, it's It's accessible and it's amazing.
00:41:25
UKRunChat
Yeah.
00:41:27
Hilary Topper
And it's a, it's actually a great transition for any and every runner. i think that, you know, running becomes, you know, sometimes it's, it's great. And most of the people who I know started out as runners and then became triathletes and they still do running races. i mean, we still all do running races. It's just, you know, it's just something else to put in, you know, in the whole, you know, bucket.
00:41:54
UKRunChat
Yeah. And it'll make us stronger runners as well. i've I've got a friend, she's training for a triathlon and I'm sure she's listening to this. I think she'll have done a triathlon actually by the time this episode goes live. and But she said it's at all the training around it with the cycling and the swimming has actually made her ah lot.
00:42:09
UKRunChat
It's improved of running a lot. and So there's that to think about as well. Have you, have you noticed that?
00:42:14
Hilary Topper
Absolutely. You definitely run faster because of the bike and the swim.
00:42:17
UKRunChat
yeah
00:42:19
Hilary Topper
It's just, I don't know what it is, but it's just, I guess it's the motion, the movement, you know, it's incorporating everything.
00:42:23
UKRunChat
Yeah.
00:42:25
Hilary Topper
You're getting stronger. i mean, obviously... Strength training is super important, and I recommend doing that at least twice ah ah week. um Even during the season, a lot of coaches say, no, don't do anything during the season.
00:42:42
Hilary Topper
i don't think that that's a good idea to stop, especially as we get older. We need to keep that strength up.
Balancing Training with Life
00:42:49
Hilary Topper
And so I try really hard to do that, and I try to instill that in my athletes as well.
00:42:53
UKRunChat
yeah so I think the big thing as well is it's how to fit it all in especially if you you work full-time how how do you manage that and balance it with life and work and family and you know all the other stuff going on because you must be training twice a day because of all the disciplines
00:43:02
Hilary Topper
Yeah, yeah.
00:43:06
Hilary Topper
Yeah, it's, well, I personally do it in the morning.
00:43:11
UKRunChat
yeah
00:43:11
Hilary Topper
So I do it before work. But, you know, there is a story in the book about, i actually have a chapter about that in the book. he like How do you fit it all in?
00:43:19
UKRunChat
Thank you.
00:43:21
Hilary Topper
Because a lot of people say that, especially when you're doing like these long races, like these, you know, half Ironman or Ironman races, you're spending hours and hours and hours. Like, where are you going And there was this woman who I quote in the book, Leah, she has four kids.
00:43:39
Hilary Topper
She trained for an Iron Man, you know, it's like, and she, she's amazing. like I, I, how are you doing it? And just, you just fit it in because you love it. It's something that you love and you're passionate about, you know, you'll get up at four o'clock in the morning and just get it done.
00:43:57
Hilary Topper
Um, or you know, after the kids are sleeping, you get it done. I remember when I started running, my kids were little at the time. And again, and I also had my own business. So I'm like, you know, juggling everything and trying to figure it out.
00:44:15
Hilary Topper
And i would do it a lot of it after work, you know, ah but you know, right after the kids were sleeping when they go to bed early and I go out and do a run or whatever.
00:44:28
UKRunChat
Yeah, I guess a lot of that comes down to how much you want to do it as well. And can you have that discipline to actually do the training, doesn't it?
00:44:34
Hilary Topper
that's, that's, that's where a coach comes in.
00:44:35
UKRunChat
Yeah.
00:44:37
Hilary Topper
And as you know, it's, it's, um it it's just, it makes, I love having a coach.
00:44:37
UKRunChat
yeah
00:44:42
Hilary Topper
I mean, I don't have one now, but I do love having one because it, it just, to me, it just gives me that I could talk to somebody.
00:44:52
Hilary Topper
I could, you know, they motivate me, you know, and I love that. I just love that.
00:44:58
UKRunChat
Yeah, yeah.
00:44:59
Hilary Topper
um And that, that's like, that, that helps a lot.
00:45:03
UKRunChat
Yeah, yeah, at extra level.
00:45:04
Hilary Topper
you know, or having a running partner that without a doubt, like I, you know, ah my, my training partner, I meet him a lot and he is just, he's an incredible athlete and I, I can't keep up with him, you know, so, but we start out together and that's a motivation to me.
00:45:06
UKRunChat
Yeah.
00:45:24
UKRunChat
Yeah.
00:45:24
Hilary Topper
And he just does his thing and I do my thing and then we end and that's it done.
00:45:29
UKRunChat
Yeah, but it's just that motivation to get out the door sometimes, isn't it? Having someone else there or having a coach that you're accountable to. Yeah.
00:45:36
Hilary Topper
A hundred percent.
Future Plans and Connections
00:45:37
Hilary Topper
That just helps a lot.
00:45:39
UKRunChat
yeah Oh, well, thank you, Hilary. What's next for you then? You said you're recovering from this this knee surgery. What have you got planned in your future?
00:45:47
Hilary Topper
um So I have, I have right ah this weekend I'm doing, um and this will probably be after it's airs, but, but I do have a mini triathlon.
00:45:54
UKRunChat
Yeah.
00:46:00
Hilary Topper
And then in a couple of weeks, I am doing um an Olympic aqua bike. in Montauk. So I'm excited about that. That's with event power. And, um, I don't know. And then I'm done. And then i have a lot of travel plans.
00:46:16
UKRunChat
exciting oh wow well all the very best and thank you so much for coming on today where can listeners connect with you online if they want to follow follow what you want
00:46:17
Hilary Topper
I'll be going to Paris.
00:46:23
Hilary Topper
a Or, um, at, on instagram at Hillary Topper, and that's Hillary with one L.
00:46:34
UKRunChat
to do
00:46:36
Hilary Topper
So it's H-I-L-A-R-Y, Topper. And you can pretty much, if you Google me, you will see my blogs, atriathletesdiary.com or my travel slash lifestyle blog, hillarytopper.com.
00:46:52
Hilary Topper
um And I also have a podcast, Hillary Topper on air as well. So you could connect with me
00:46:59
UKRunChat
Oh, wonderful.
00:47:01
Hilary Topper
you know, just by typing my name into Google.
00:47:04
UKRunChat
Fantastic. Well, we'll put some links in the show notes as well, and we'll include a link to your book that's out in January. So that's Unlocking the Triathlon, A Beginner's Guide to Competing in a Triathlon. So if you've been thinking about trying your first try, now might be the perfect time to take the plunge. Hillary's book is packed full of everything you'd ever need to know about taking on your first triathlon.
00:47:26
UKRunChat
and And thank you to everybody, as always, for listening. And don't forget to like, subscribe, leave a review and join the conversation on social media. And until next time, keep running and maybe just maybe start training for that triathlon.