I started working with Clemmie around 10 months ago after a few conversations about her running. Me being nosey meant I picked up on some potential overtraining whilst she was training for a marathon. After a very successful first middle distance triathlon she was very motivated to get stuck into marathon training. However like many things in life these don’t always go to plan.
Fast forward to 2025 she picked Ironman 70.3 Warsaw for her goal race of the year alongside many club mates from Ful-on Tri. It was going to be a fun event and a chance for a big personal best on the fast, flat course. Of course the build up was not without its challenges. A few injuries persisted from too much too soon or going too fast too soon. So the aim was always to hold Clemmie back (somewhat!) and work on where we could improve not just on time but also understanding what all this training stuff is all about.
I’ll always remember my old orienteering coaches describing the first phase in anyones racing career as the ‘training to train’ phase. You might also call it preparation, the bit before base training. And it continues throughout other phases when you are relatively new to a sport. Understanding the process is all part of training, not just the physical side. And that knowledge and mental training is exactly where I like to help my athletes most.
It was brilliant to be able to go out to Warsaw and support Clemmie and the other Ful-on tri-ers. I’ll admit we got a bit worried when she disappeared from the tracker, but we shouldn’t have because we soon saw her smiling (? grimacing) near the end of the bike leg. I got my coach hat on for the run portion and shouted at her to ‘keep it controlled‘ for the first two laps. It was an emotional moment when I saw she could in fact speed up on the last lap and without pain. Running has been highly controlled to manage ongoing niggles and so this was a strict instruction to ensure we came out of the race better not worse off. It is no mean feat to ‘do a negative split’, it’s something many strive for, for years. So close to sub 5 too, I know it is just around the corner for you – Clemmie!
I asked Clemmie for some thoughts on her coaching experience, the race and what’s next with the Tri Kirk Coaching team:
What were your initial goals for the race?
After a few niggles across the last 8 months, I wasn’t entirely sure what I wanted to aim for, or what was realistic. Because of this, the goalpost had to shift, which Sophie helped me navigate. We set targets for the swim and bike, which we’ve worked on a lot since my first 70.3 last September, and we were flexible but optimistic about the run.
Why did you look at getting a coach?
I looked at getting a coach to help find a happy balance with all of the other things I’m juggling in day-to-day life. Having a coach reassures you that you’re doing what you need to do, but most importantly not doing what you shouldn’t! It’s very easy to disrespect the stress you’re putting your body through, so learning to navigate that with someone who understands you and your goals, and has lots of experience in the sport, I felt was really important.
How would you describe your training experience over the past few months? What aspects of the coaching stood out the most?
Having Sophie help you schedule your week, fitting in training around work/life is so helpful. The support means you have one less thing to think about! On top of this, having an actual person to talk to about how you are feeling means you can navigate your weeks together and make sure you don’t exhaust yourself, whilst having the reassurance you’re on track. Nothing can replicate the support and understanding you get from another person!
What were some of the biggest challenges you faced during training, and how did coaching help you overcome them?
It’s always challenging balancing life with training, the early mornings, and your energy levels. The group of people Sophie has brought together in London make it fun getting up early, it doesn’t feel hard when you’re all in it together. Knowing that there are times you’re all thinking the same thing and being able to talk about all things sport, life, etc. makes achieving your goals much easier.
How did your performance evolve throughout the training cycle? Did you see improvements in specific areas like swimming, cycling, or running?
I felt so prepared by race day having followed Sophie’s plan in the months leading up and talked through the day, the plan, what to expect, and practiced changing an inner tube (my worst fear on race day!). Sophie’s help led to improvements on my swim and bike, and the training process was both fun and very rewarding. When it came to the day, I was just excited to race!
Race Day Experience:
How did you feel on race day, any nerves?
Race day brings both excitement and nerves, but racing with club friends (especially your Tri-bestie) and having the best support crew (including your Coach!) makes the whole experience unbeatable. There is a lot of anticipation waiting in the swim start pen, but as soon as you get going, that’s it, it’s another day doing the things you love the most!
Can you walk us through your race day experience? How did you feel during each stage of the race (swim, bike, run)?
I really enjoyed the swim, the lake in Warsaw was lovely, and it passed in a flash. Out on the bike, the course was flat and fast. The roads were fantastic to cycle on and the woodland lined course made it even more enjoyable. I felt good for the majority of the bike, but did make the mistake of completely losing track of what I had and hadn’t eaten / drank. Some tough kilometers at 60km, a serious self-talking to, and some panic gels luckily got me back on track for the run.
I was very apprehensive about the run. Neither Sophie or I knew what to expect having not had the best months leading up to the race run-wise. The plan was to go out cautiously, hold back until the last lap, and then give what I had left, if I was in the position to do so!
What was the most memorable moment for you during the race?
Racing with my Tri-bestie and other club friends, as well as having ‘Coach Kirk’ and the best support crew made the whole day one of my favourite races. There’s nothing like seeing familiar faces on course to give you extra energy and get you through to the end.
What went through your mind as you crossed the finish line?
I was so happy, as well as relieved, to cross the finish line in one piece and having enjoyed the race. The sense of achievement you personally feel, and how proud you are of your friends, is unbeatable.
What kind of support or feedback from coaching did you find most helpful?
Sophie always gives honest and constructive feedback, and this leads to the most improvement, both mentally and physically. The coaching is well structured, organised and is adaptable to how you want to approach it, your goals, how you feel, and wider commitments. She’s always on the end of a message to quickly ask questions and there is no hesitation around last minute changes when things unexpectedly pop up. It’s not just the swim, bike, and run questions, there are so many other things that crop up, kit, fueling, balancing training and life, race day worries, etc., she is always there to provide support.
Looking Ahead:
Now that you’ve completed the race, what’s next?
Next up is Greece Ironman 70.3 at the end of Autumn! I’m excited to see if I can make improvements on my times and do my first sea swim…!
What would you say to someone considering working with a coach for their race or triathlon journey?
For anyone considering working with a coach for an upcoming race, or taking the step into triathlon, don’t hesitate! It’s very easy to underestimate the stress you’re putting your body under, the time commitment, and hundreds of things to think about when it comes to both training and racing. Having a coach simplifies the whole process, helps you reach your goals, makes your training even more fun and enjoyable, and the community you become a part of is second to none!
Sophie Kirk - Triathlon Coaching 