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Cape Town - The triathlon is the fastest growing Olympic sport and is gaining momentum across the globe, with South Africa right up there competing with (and beating) the best.
Richard Murray - South Africa’s No 1 triathlete and ranked fifth in the world by ITU - will be soon be competing on home ground during the forthcoming 2014 ITU World Triathlon Series in Cape Town on April 26 and 27.
For the first time the World Triathlon Series will be hosted on the African continent, in the Mother City, with a course set in and around the V&A Waterfront. Elite athletes from about 60 countries will tackle the Olympic course distance of a 1 500m swim, 40km ride and 10km run.
Murray, 25, who hails from Durbanville in the Western Cape, has won numerous South African and international competitions. He competed at the 2012 Olympics and is shortly heading off to Zimbabwe to race before racing at the Commonwealth Games being held later this year.
Murray, a Virgin Active brand ambassador, turned professional in 2010 and has since spent about eight months of the year travelling to various triathlon competitions around the world. He is looking forward to competing on an international stage in his home town.
“I am proudly South African, there really is no place like home, and so am excited that this Triathlon is being staged in Cape Town,” he says, “It will be fantastic to have a ‘home town’ advantage and to be able to show South Africans what the sport is all about.”
Although Murray is looking forward to competing against the ‘Olympic Podium’ competitors locally, and having the crowd cheering for him, he is also excited at the introduction of the mass participation element to the race.
“There is an opportunity for ordinary athletes to compete in this triathlon,” he explains.
“I think it’s wonderful that South Africans are being given the chance to try something different, to be brave and tackle a triathlon on the same course and same weekend as the elites. Competitors have the option of two distances – the shorter sprint, which is a 500m swim, 20km ride and 5km run - or the Olympic distance. They can enter individually or in a team and tackle it as a relay.”
So what makes a champion triathlete?
Murray believes consistency has been the mainstay of his progression.
“From a young age I was sporty, I ran cross country and entered the first Cycle Tour when I was 11,” he says.
“But it was during my studies at Stellenbosch that I started branching out into mountain biking and started entering duathlons. I strongly believe that you need to keep pushing yourself by tackling things outside your comfort zone. That is what got me into triathlons.”
Like most triathletes he says the most challenging is the swim segment.
“For the past four years I have been training hard and particularly concentrating on the swim, which means you will see me in the Virgin Active pool every day. This has helped me improve but my strength remains in my running, which is just as well as I believe the run at the end of the race is the deal breaker.”
Bearing in mind how tough a triathlon is, he still believes it is realistic for a novice to participate in this race.
“If you are fairly fit and do some daily training in each discipline, even just 3 to 5 times a week building up to the event, I believe you can do the shorter sprint triathlon. In fact, I have challenged some of my friends to enter! All it takes is some discipline and consistency in doing a swim, cycle and jog every day,” he says.
“But, if that is still too daunting then stick to what you are good at and enter the relay with friends or family members.
“I guarantee that you will have fun and think of the sense of accomplishment you’ll feel once you cross the line and receive your medal. Incredible memories! The bonus is being able to watch world class athletes compete on the same course you’ve just raced on.”
Murray’s advice to anyone tackling a “tri” for the first time is to train across the three disciplines back to back and to eat well balanced meals. He believes everything in moderation... not that he is a puritan and admits a bit of KFC or pizza does sometimes get into the mix.
“Yes this is my career and it is tough, but what an awesome way to earn a living,” he says.
“It is hard work and I have to train every day even during transit and travel but it is worth it and there is a reason that triathlon is a growing sport.”
Ross Faragher-Thomas, MD of Virgin Active one of the sponsors of the World Triathlon Series says, “We got involved because the Triathlon has been opened up to everyone. With the sprint distance it now has appeal to a wide range of people of all fitness levels, from beginners to professionals. We’d love to see our members race and try it for themselves and are pleased to say that of the 1 200 entered to date 700 are Virgin Active members and are regularly using the club to train. However the aim of encouraging every day athletes to compete is to dispel the myth that you have to be a super athlete to do a triathlon. It will be a fun event and is a great way for people of all fitness levels to get involved in sport and exercise.”
For details of the distances, route, entry fees and other information go to www.capetown.triathlon.org.
The 2014 ITU World Triathlon Cape Town takes place in and around the V&A Waterfront on April 26 and 27.
Richard Murray - South Africa’s No 1 triathlete and ranked fifth in the world by ITU - will be soon be competing on home ground during the forthcoming 2014 ITU World Triathlon Series in Cape Town on April 26 and 27.
For the first time the World Triathlon Series will be hosted on the African continent, in the Mother City, with a course set in and around the V&A Waterfront. Elite athletes from about 60 countries will tackle the Olympic course distance of a 1 500m swim, 40km ride and 10km run.
Murray, 25, who hails from Durbanville in the Western Cape, has won numerous South African and international competitions. He competed at the 2012 Olympics and is shortly heading off to Zimbabwe to race before racing at the Commonwealth Games being held later this year.
Murray, a Virgin Active brand ambassador, turned professional in 2010 and has since spent about eight months of the year travelling to various triathlon competitions around the world. He is looking forward to competing on an international stage in his home town.
“I am proudly South African, there really is no place like home, and so am excited that this Triathlon is being staged in Cape Town,” he says, “It will be fantastic to have a ‘home town’ advantage and to be able to show South Africans what the sport is all about.”
Although Murray is looking forward to competing against the ‘Olympic Podium’ competitors locally, and having the crowd cheering for him, he is also excited at the introduction of the mass participation element to the race.
“There is an opportunity for ordinary athletes to compete in this triathlon,” he explains.
“I think it’s wonderful that South Africans are being given the chance to try something different, to be brave and tackle a triathlon on the same course and same weekend as the elites. Competitors have the option of two distances – the shorter sprint, which is a 500m swim, 20km ride and 5km run - or the Olympic distance. They can enter individually or in a team and tackle it as a relay.”
So what makes a champion triathlete?
Murray believes consistency has been the mainstay of his progression.
“From a young age I was sporty, I ran cross country and entered the first Cycle Tour when I was 11,” he says.
“But it was during my studies at Stellenbosch that I started branching out into mountain biking and started entering duathlons. I strongly believe that you need to keep pushing yourself by tackling things outside your comfort zone. That is what got me into triathlons.”
Like most triathletes he says the most challenging is the swim segment.
“For the past four years I have been training hard and particularly concentrating on the swim, which means you will see me in the Virgin Active pool every day. This has helped me improve but my strength remains in my running, which is just as well as I believe the run at the end of the race is the deal breaker.”
Bearing in mind how tough a triathlon is, he still believes it is realistic for a novice to participate in this race.
“If you are fairly fit and do some daily training in each discipline, even just 3 to 5 times a week building up to the event, I believe you can do the shorter sprint triathlon. In fact, I have challenged some of my friends to enter! All it takes is some discipline and consistency in doing a swim, cycle and jog every day,” he says.
“But, if that is still too daunting then stick to what you are good at and enter the relay with friends or family members.
“I guarantee that you will have fun and think of the sense of accomplishment you’ll feel once you cross the line and receive your medal. Incredible memories! The bonus is being able to watch world class athletes compete on the same course you’ve just raced on.”
Murray’s advice to anyone tackling a “tri” for the first time is to train across the three disciplines back to back and to eat well balanced meals. He believes everything in moderation... not that he is a puritan and admits a bit of KFC or pizza does sometimes get into the mix.
“Yes this is my career and it is tough, but what an awesome way to earn a living,” he says.
“It is hard work and I have to train every day even during transit and travel but it is worth it and there is a reason that triathlon is a growing sport.”
Ross Faragher-Thomas, MD of Virgin Active one of the sponsors of the World Triathlon Series says, “We got involved because the Triathlon has been opened up to everyone. With the sprint distance it now has appeal to a wide range of people of all fitness levels, from beginners to professionals. We’d love to see our members race and try it for themselves and are pleased to say that of the 1 200 entered to date 700 are Virgin Active members and are regularly using the club to train. However the aim of encouraging every day athletes to compete is to dispel the myth that you have to be a super athlete to do a triathlon. It will be a fun event and is a great way for people of all fitness levels to get involved in sport and exercise.”
For details of the distances, route, entry fees and other information go to www.capetown.triathlon.org.
The 2014 ITU World Triathlon Cape Town takes place in and around the V&A Waterfront on April 26 and 27.
