Triathlons are the ultimate test of endurance and are usually reserved for seasoned professionals, right?
This did not deter media personality, Rozanne (Roz) McKenzie who, despite not riding a non-stationary bike for over 13 years, recently signed up for her first triathlon.
“For the past four years I have committed to the 100 Days of Fitness challenge where I dedicate 30 minutes a day to moving my body. This includes CrossFit, pole dancing, HIIT workouts and Switch classes. For me, it’s not about weight loss but rather, about feeling strong, accountable, capable and healthy. This is my very first triathlon though.”
At the Auto and General Cross Triathlon at Steyn City, Roz will swim for 300m, ride 15km and run for 3.5km. She believes that while multisport events are daunting, anything is possible with the right mindset.
“Anyone can participate in an event like this one if they prepare themselves both mentally and physically.”
She shares her pro tips to prepare for a triathlon:
- Healthy eating: Protein is critical to gain and maintain muscle mass. It also helps keep one’s sweet tooth at bay. Roz uses an app to track her macros every day, so she knows that her protein and carb intake is on point. She has an increased appetite from the extra cardio, so she’ll drink a protein shake with blueberries and banana between meals.
- Work/family/fitness balance: Roz ensures she can still balance school drop offs, time with her husband, a demanding work schedule and a regular fitness routine. When talking about her workouts, Roz says: “It’s a meeting with myself that I take very seriously, so I don’t miss training easily. I switch off from all the other things in my life. It’s my me-time. I also use exercise as a natural anti-depressant. My mental health benefits so much from the endorphins.”
- Listen to your body: Roz’s advice to all athletes training for a triathlon is to listen to your body. Exercise should be a celebration of what your body can do, not a punishment for what you ate. Try not to miss a Monday. It sets you up so well for the week ahead. And if you can, get a trainer, just to help get started.
- Don’t skip rest: Since Roz has increased her exercise in preparation for the triathlon, she ensures she gets enough rest so her recovery is better.
- Workout playlists work: Roz says that music plays a big role in motivating her. Her genres of choice include rock, rap, EDM, and upbeat pop.
- Be mindful: Every night, Roz meditates to focus on positive thoughts. She knows the race will be exciting but challenging but believes that “if you tell yourself you can do something, you’ll prove yourself right.”
When it comes to preparing for the actual day, including the logistics and equipment needed, Roz shares the following advice:
- Give your bike a once-over: Make sure it’s in perfect working order ahead of the race. Since you would have trained on it for hundreds of hours, some components may need repair or replacement.
- Study the course: Do some research of the course you are going to be tackling. This will help you to mentally prepare for any tough sections and understand which areas will allow you to really push yourself.
- Pack the night before: Don’t leave packing all your gear to the last minute. Make a checklist of all the items you will need for race day and tick them off as you pack your bag. Ideally, the time spent before your race should focus on relaxing and getting mentally prepared.
- Vaseline, Vaseline, Vaseline: This tip goes without saying. You are going to be pushing yourself to the limit, the last thing you want is chafing.
- Plan how you are getting to the venue: This may sound obvious, but you need to think of the logistics. Ask your family and friends for a lift or find out the parking situation close to the event in advance.
The Auto and General Cross Triathlon will be taking place at Steyn City on Saturday, February 25.
