Katie Hewison

1. What do you enjoy most about triathlons?

I enjoy the challenge and the diversity in training the most.

2. What is your typical weekly training schedule?

A typical training week (when I'm not injured and in a full training block which is quite rare for me..!) will include 6 swims totalling around 25k, 3-4 bike rides including a hilly ride, a tempo time trial ride, long base ride and an interval ride of up to 6x10minute efforts.  I will run 40 miles per week which is mainly quality rather than dead miles, including a grass speed endurance session and track session with Mick Woods's athletics group in Aldershot, and a run of the bike alongside a couple of steadier runs.

3. Do you remember how you felt doing your very first triathlon/duathlon? Can you give our newbies any tips?

I remember my first duathlon very well, it was the nationals which I won!!  I was quite calm and fairly naive as I had no expectation and was just really excited to take part in my first multisport race!  My first triathlon was in Mexico at a World Cup - literally got thrown in the deep end and my feelings for this were completely different.

(Image courtesy of Delly Carr / ITU) 

I was extremely nervous and remember shaking for about an hour before the race depsite being really warm!!
My best advice is to keep as calm as possible and focus on all the things you have done training.  Triathlon involves so many tactical and technical elements that I'm still learning about and every race I find something new to work on so after each race take down the positives and then the learning factors (not negatives..!) that you can work on for your next race!

4. How did you find the transition from elite runner to elite triathlete?

I honestly found the transition quite difficult.  But I think thats because I went from working full time and running just 6 hours a week to training up to 30hours and my body soon broke down with injuries and I became quite unhappy.  So the most important thing with triathlon if transitioning from another sport is to do it gradually and let your body get used to and respect the other disciplines.

5. How do you prepare for a big race?

I usually take my bike  (my nice new GIANT bike which I am very fortunate to ride this next season!) into the store for a pre-race service incase there are any last minute problems that you don't want to be worrying about on race day.  I also stick to very simple foods that I know my body can digest easily (white bread/pasta no seed, I sometimes have to take my own food if Im going away to a different country where I am unsure on what food they will serve. Also I find music before a race helps with nerves, and being really organised ie. packing all the kit needed the night before.

6. Do you have any pre-race rituals?

I have a pre race warm up but thats about it - I'm not into anything weird like lucky pants (but I do like to listen to Black Eyed Peas before I race it gets me in the zone for some reason!!)

7. What is your favourite post-race snack?

Post-race a milkshake and protein recovery bar.  Then anything that's bad for me that I can get my hands on - post World duathlons I think I ate a pack of Oreo biscuits!

8. What has been your proudest triathlon/duathlon moment so far in your career?

Definitely winning the World Duathlon Championships!  It was more special for me as sadly my coach of 12 years passed away last year and so it was a dedicated and emotional win!

9. Have you had any triathlon moments you’d rather forget?

Yes my first ever 'practice' race in Eton lake was one to forget, I had never been in the open water and it was bout 12 degrees and I basically panicked!  I couldn't catch my breath and was so panicked that I couldn't see when I put my head in the water that I had a mini panic attack and had to get pulled out by a canoe!!

10. What motivates you?

I am naturally competitive, I love racing and competing and pushing myself and trying to be the best that I can be, thats what motivates me. 

11. Do you have a post-training guilty pleasure?

I love a glass (or two!) of red wine after racing, as leading into a big event I won't drink alcohol.

12. Do you have any advice for balancing training with studies and student life?

I used to study at Loughborough University whilst training for running and I never missed out anything.  I had to be pretty organised with study/training/socialising and obviously if i had a big competiton or early session then I wouldn't go out, but everything should be done in balance as when you are happy you get the most out of yourself!

13. Which was more exciting, your Gijon duathlon win, or winning Deal or No Deal?

Two completely diferent situatuions, one I couldn't control and was pure luck (Deal or No Deal!) and the other I had worked my socks off for and so it felt much more deserved.  However, both were very surreal moments but I am more proud of winning a world title than I am of opening a box!

14. At Eutri we’re no strangers to bike mishaps, have you ever had any spectacular cycling spills?

I had a pretty bad bike crash in 2010 summer which pretty much wiped out the rest of my season, a driver basically pulled out on me and didn't see me and so I smashed all her windscreen and had a pretty messed up knee for several months.  However it's taught me to always get eye contact with a driver even if it is your right of way as the drivers aren't looking for you!