#7: From Runner to Triathlete: Helne’s Journey, Training & Nutrition

In this episode, we sit down with Helne to chat about her journey into triathlon — starting from a strong running background and evolving into a multi-discipline athlete.
We dive into:
How she got into triathlon
Her upbringing in sport and what shaped her love for it
What her current training looks like
How she approaches nutrition to support performance
And the mindset behind staying consistent and enjoying the process
It’s an honest, easy-flowing conversation that gives you a real look into the life of an athlete figuring it out, pushing limits, and loving the journey.
Whether you're a runner thinking about stepping into triathlon, or already deep in the sport — there’s something in here for yo

Transcript

SPEAKER_00 0:06

So for those who don't know you yet, who is Helnay outside of running?

SPEAKER_01 0:11

Okay, I'm actually a teacher. Um I'm teaching high school learners mathematics. And yeah, I'm a wife. Um I'm 29 years old, and that's me.

SPEAKER_00 0:22

Awesome. And um, so running has been your main sport for the past how many years? How tell us a little bit about that. Um, when did you start running and how has it evolved over the past few years? And then we'll go into what you are busy with at the moment in terms of sport.

SPEAKER_01 0:39

Okay, so you know that thing that they say, some people say, I wish I never marry in a family that run five days on holidays. That's literally my family. We do that. Um, and yeah, so in school I started running, I was a sprinter, and then after school I was like, I can't do this further, so I need to do something else, especially when you start picking up weight. Um, yeah, and then obviously my family ran, so I said, okay, let's start running. And um, over weekends, I basically what I did is my training was entering a race, run a race, and and it got more and more and more, and then I started training and then started seeing progress, and then yeah, I developed and I wanted to do better, and yeah.

SPEAKER_00 1:24

That's awesome. So, what keeps you coming back to endurance sports? So, so you said you were a sprinter, but now what what is keeping you coming back to this long distance?

SPEAKER_01 1:33

Yeah, so I think one of the big things is the community. Um, on a Saturday when you have a race, afterwards, it's not always about the race, but what happens after the race? Um, meeting new people, chatting about what happened in that morning. Um, yeah, and then my uncle a few years ago, he passed away, and he was also kind of in endurance sports. So sometimes I'm just like, why I'm doing this? And I always say I know my why because I do it because he can't do it anymore. So that sometimes drives me, especially when it gets tough, um, yeah, that pushes me further as well.

SPEAKER_02 2:09

Okay, wow, that's great. So um, so from running, you've you've ventured into Iron Man, you've done a few comrades, and now you're training for the full Iron Man. Um, how's the journey been going from just running to training for the Iron Man, doing a few 70.3s and now training for the full one?

SPEAKER_01 2:30

Yeah, so um I don't want to take away the fact that comrades is tough, but it's kind of so much easier training for a comrade than a full Iron Man. Um, I never thought I would have said that, but a few people told me that, and I'm experiencing it in myself. Um obviously I've done three comrades marathons, I was like, okay, what's gonna be next? I need to do something that's gonna challenge me. Not that comrades don't challenge me, obviously, I want to do better better better each year, but I was like, okay, let's push myself. What can I do next? Um, that's also gonna be challenging, and yeah, like you said, I've done a few um half Iron Man's, and then afterwards I was like, okay, I think the next challenge should be full Iron Man. But yeah, it's quite tough. Um, balancing the three disciplines, um, putting in time. It's not like you go out, you run one hour, and you you you gain a lot of of that. Each day it's like an hour in the morning, an hour in the evening, or two hours, double sessions, like it's quite tough. So it's um quite a big change from comrades to Iron Man.

SPEAKER_02 3:38

And how was the transition just going from running to the to the Iron Man? What made you decide to to try an Iron Man? Was also the the challenge of it.

SPEAKER_01 3:46

Yeah, so um my first half Iron Man, I actually started, but then you know that day I was swimming like an hour and seven minutes, so I made the cut into transition with with like three three minutes. Um I started biking on that day, and then they cut me off after the bike. That was my first one. So it took me literally two years to come back to do another half iron man because I was like, I'm never swimming in an ocean again, it was really tough. Um, and yeah, so then I started training. I focused a lot on the bike for the next one, and it was a good day, and then I started running comrades, and then after that, I was like, okay, let's try something new, and I was like, okay, let me get a coach that focuses on triathlon, and yeah, I gained a lot of confidence now. Um, and I think like I've done uh muscle base 70.3. I was like, okay, what's next? And I guess also um last year we went down to PE to support the Iron Man athletes, and I was like, it started seven in the morning, and at 10, I was like, What's in me, what's up being my mom? I was like, um, what are you doing next year this time?

SPEAKER_00 4:57

Because the vibe and everything was like, let's just do this. Yeah, yeah. So, as someone whose strength is running, how was it to develop this now cycling and swimming, especially like you said, with the swimming being such a daunting thing for you in the ocean and so forth? So, how how have you found this like transition to because I mean being mainly a runner, you kind of you know that you know it's your it's your playing field now, all of a sudden you have to get used to being on a tri bike and taking you know uh flu fluids or liquids and food and so forth while you're cycling and then the swimming and so forth. So, how is that you know, how has that been fun or has it been like really daunting, or is it you know just give us a bit of your opinion?

SPEAKER_01 5:40

So, when I started training for my previous or the last 70.3 I've done, um I bought a new TT bike, and that was quite tough going from the road bike to a TT bike. Um, I was it was like a week in, and I told my husband, no, I think I need to go back and get my road bike back, I can't do this. And um I obviously trained a lot on it. I changed my whole indoor system to to work on the TT bike, so that obviously helped a lot lying in the tribars, seeing that it's actually so much easier using that. Um, yeah, but balancing the three is quite difficult. Like running is like I said, you can go an hour and you've gained a lot, or at least ran 10 to 12 kilometers, where an hour outside cycling is not always that effective. So um balancing the three is quite tough, but at least I don't have to do the thinking, my coach does that, so that's helped quite a lot. But also, it's also good in a sense of every day is different, so it's not running the whole time. Your body doesn't take that much shots, if I can say it like that. I'm not taking away the fact that it's quite tough, the hours that you put in, but it's something new each day. So you think, oh, okay, at least I need to cycle tomorrow, and then tomorrow the next day it's swimming and then it's running again. So it's something new every single day, which is quite refreshing.

SPEAKER_00 7:02

Definitely. So so that's like definitely the mindset that's you know changed from just the running to the to the triathlon. For me, personally, also doing triathlon, it's like you say, it's refreshing. You kind of as soon as you start to get bored with the one sport, you have to go on to the next one. And that's the same even when you are doing a physical triathlon. As soon as you get over the swim, it's kind of like, okay, well, at least I can get on a bike now. But um, so on the mental part, like what fears or doubts have you know come up the past few weeks, you know, for the preparation of a full Iron Man?

SPEAKER_01 7:37

Yeah, so obviously the fact that that swim, that first Iron Man that I've done half Iron Man that I've done was so tough. That's something that'll always come up. And obviously, PE doesn't have a good reputation in the the ocean, like it they sometimes cut it, they someone short, sometimes shorten it. So that is quite a fear that I've got. Um, and the cutoffs, like I yeah, that is always something that's always in the back of my head because once it happened to me that I didn't make the cutoff, yeah. But at the end of the day, that's also driving me to make the cutoff, you know, like to make sure that I won't let them cut me. Um, you know, you put in a lot of work, so you you want to to do better, you want to actually enjoy it as well on the day, not suffer the whole time. So for me, um, every time I think of these things, that's gonna be tough, like 3.8 Ks. Like not all normal people swim 3.8 Ks or cycle 180. Um, then when I start training, I'm like, no, I need to put in the work, you know, and I can't just chill it out. So, yeah, that's awesome.

SPEAKER_00 8:42

So let's move on to your nutrition and fueling.

SPEAKER_02 8:46

I don't know if you maybe want to ask specific questions that so how how so nutrition is obviously very important when it comes to endurance sport, and um, I think as a as a runner, you probably learned that lesson from the start. And uh, you know, going into an Iron Man, it's it's definitely a step up because you have to manage the amount of of um effort that goes into it. So, so where would you say was your your biggest learning curve in terms of of nutrition? Let's start with with running-wise, like where did you have that like one run where you were like, Oh, you know, these this jar or this this drink that I just had made that that massive difference, and and that's where you you you you knew that it's it was very important for your training and for competing.

SPEAKER_01 9:30

Yeah, so um while I was training um for all these runs that I've done, like a lot of people told me, you can your talent takes you so much, then your training takes you a bit further, but then performance takes you what you put in your body. Like I never believed that, and I was always like the least amount that I can take in, that's where I was. Like, let's just do what I can to get me through this run. And I always thought, okay, that's maybe why or didn't know that's why I had a bad run. It's because I didn't feel enough.

SPEAKER_02 10:04

Yes.

SPEAKER_01 10:04

So yeah, quickly I learned that the more I put in, or if I time it correctly and plan it correctly, then it will contribute to me doing better. Um, because a PB can all well, you can run a PB, but that fuel that you put in can actually develop a better PB the next time you run. Yeah. Oh, that's awesome.

SPEAKER_00 10:26

And what's the biggest difference now with your fuel fueling for the three disciplines compared to just you know with the comrades? Because I mean it's quite different. You have a lot more. Well, in the swim, you can't really well you can because it's uh the Australian so you you run out, so you can maybe take a fuel some fuel there, but then especially in the bike, it's a lot different to just running because you have a bit more space to pack stuff and you're not you know hopping around and bouncing around, that's the right word, and so forth. So, how how is your strategy changed, or is it kind of just the same?

SPEAKER_01 11:00

Um, like you said, running is quite a lot of bouncing, everything hopping. So, um, I think eating is quite difficult while running. Um, where on the bike you can actually use it to your advantage, like obviously it's gonna be 180 Ks, which is a lot, or even Saturday rides, five hours. We go out for a long time. Firstly, the fueling helps me to sometimes take my mind off what's going on because it's quite five hours long. So eating something, like, or thinking of what should I do when like it kind of helps you getting the time passes as well. Um, but I also think that on the bike it's super important to put in more like food, food, not only a gel. Yes, because that's like you can you can actually use it in your body, and then which can obviously lead to when you start the running, it's already there, you've got the carbs in. Not that I'm saying I'm not gonna take something on the run, but for comrades, it's easy for it's easier for me to take a gel. I put it in, I swallow it, and it's done. Where with on the bike, I can now think of okay, let's eat bread or let's take dates, something, and like you said, there's more space of taking something on your bike and fueling. Um, yeah, and also you get you can have your bottles with you, which which you can have a carb mix, um, which you don't always have while running. Um, it's not always nice running with a vest 90k. So I didn't like that. So in comrades, I literally had gels, and when I saw my my husband, I took potatoes and that was it. But obviously, this is also now a few hours longer on the day, so I need to put in food food, not only gels or only a mix. Yeah.

SPEAKER_02 12:46

What are some of your your go-to real food sources that you'll have on the bike?

SPEAKER_01 12:51

So I like something to eat, um, something like that coconut um date bars. Um, I will also eat potatoes because that's something that works for me, and then bananas is something that's also working for me. Um, I haven't tried the bread yet, but I know bovel bread can also help me, and that's something that I'll implement in this few weeks that's going ahead, yeah.

SPEAKER_00 13:12

Okay, great. So, have you had to train your gut differently now with this, you know, Iron Man compared to the running? Now, like you mentioned, you know, incorporating more foods. Have you noticed, oh, okay, I need to slow down a little bit on the foods, or I need to incorporate a little bit more on the longer ride to get used to it, or has it come easy to you?

SPEAKER_01 13:33

So, luckily for me, my gut's quite strong. I don't know if it's because I've just used a lot of different types of um brands, maybe that helped me. Um, but usually, fingers crossed, that it's not a problem for me. Um, and I know they say nothing new on race day, but like the other day I went to a uh race and I forgot it forgot my carb weeks, but then someone was like, I've got an extra bottle. I'm like, okay, give it to me, and it actually worked for me. So nice, which is cool. Um, because in a in case of emergency, it can it can also work. So, luckily for me, it's not a thing that bothers me, but definitely something like real food. Um, you need to get used to it because that's not something, especially on a run, that you're gonna be used to, especially with the bouncing and everything. Definitely.

SPEAKER_02 14:21

Do you have like a go-to breakfast that you'll have before a big session or a race?

SPEAKER_01 14:26

Yeah, so I usually just eat oats. Um, previously I had like um egg and mayo bread, so that was, but then at a point I was like, yo, it takes so much time each night before the event, I need to plan it where oats is just quick, oats so easy, you know, just pour water and then it's good to go.

SPEAKER_00 14:47

Okay, good. All right, so and maybe take us through what a heavy Iron Man training week looks like for you. I know you guys are how many weeks out now? Six weeks. Okay, six weeks out, so it's that's not a lot, eh? You're just in this. I'm like, you're it's like around the corner. Um, very exciting. I think you're gonna do so well. We can't wait to see you. But um, so you guys are definitely in the thick of it now. I think you either have already reached your peak or you are busy with it. So maybe take us through like a really heavy Iron Man training week, hours-wise, and and how you you usually structure it from a Monday to a Sunday and how you plan your life around it. Because I mean, we still have a life, you know. We try to at least have life.

SPEAKER_01 15:36

So um Monday to Wednesday is not always set. That's that's quite nice, it's always different. Like each week my coach does it differently. But that would be like probably three double sessions on each day, so it will be a swim bike, swim or a run bike and a swim bike, something like that. But then on Thursdays we always have a track set. Um, Fridays is usually an endurance swim, so it's a long, long swim. Saturdays is a long bike, um, five hours up with like a runoff, so a brick run, and then on Sundays we usually have long runs. Yeah, and it differs, but it can go up to 15 hours per week at this stage.

SPEAKER_00 16:21

Yeah, that's that's quite a lot. A lot, yeah. And and in terms of your fueling, because I know it's it's not always uh for everyone, you know, practical or budget-wise, you know, easy for them to have jowls at every training session. How do you manage that? Do you do you train with your like nutrition that you're gonna use on race day every single week, or do you use food sources or how are you working around that turtle?

SPEAKER_01 16:48

So, usually on the longer sessions, I would prefer to race or to train with what I'm racing because just to make sure it actually works, and especially with the timing, not too much of a not getting nauseous or whatever like that. But in the week, like before an hour run, I would take a banana, something that's like you said, more cost-effective. Um, but then again, um back to my coach again, she's quite hectic on nutrition and taking in fueling during sessions, so it is important. Like I would always use my car mix that I use on my bike when I do indoor training. Um, uh depending on the session, sometimes I take a gel in the week as well. Um, yeah, but it's quite important to take before and after, maybe after a protein shake for the recovery, especially when you have a double session and you have a PM session and you've done the AM session. So, yeah.

SPEAKER_02 17:46

Um, so what has been your hardest session so far?

SPEAKER_01 17:50

Um, I remember coming back from December holiday, and the first weekend I had to go to Seikur Bosirant to do a cycle there, and it's a lot of elevation, like I haven't done at this at that stage, I didn't do any long rides. Um, I had to go on my mountain bike, which isn't a setup, like it was really a tough day. The the wind, the weather, everything was terrible. It was really tough. Like, that was definitely my oddest session so far. Obviously, I wasn't as fit as now, so maybe it would be different. But no, no, when I think of Sacred Bulls, yeah, I'm just like, I don't want to go there again.

SPEAKER_00 18:27

So Sacred Bulls round is it is hectic, but it's such a good training ground, but it does humble you. Every every single person you talk to will tell the same, tell you the same thing that they generally cry when they when they go there, especially when it's your first time, you don't know what to expect. Yeah, maybe yeah, if you go back, it means you really love the sport. Yeah, no.

SPEAKER_01 18:52

It was on my program last week, but I don't guys I don't think I'm gonna get there.

SPEAKER_00 18:59

Okay, so what would you say is your favorite discipline like at the moment? Because when you we know that you're coming from a running background, is it still running or has it changed?

SPEAKER_01 19:09

Running is definitely still my favorite. Um, I think the thing with running is it's easy. Put on your taggies and go around. So it's simple, it it works. Um, but swimming actually became one of my favorites now. Wow, yeah. The more I've done it, the better I felt. Um, yeah, and I think the more in the open water your confidence builds up. So yeah, we changed a lot from where I came from to where I'm at this stage. So it's safe to say your least favourites was cycling. Yeah, it's just because it's so long, and that takes every Saturday morning.

SPEAKER_02 19:44

Okay, especially now.

SPEAKER_00 19:47

Yeah. So, what excites you the most about Ray's Day in six weeks?

SPEAKER_01 19:53

Yo, I cannot wait to ring the bell and hear how nay you on Iron Man. Yeah, I think that's a to get there. Obviously, it's quite a lot of um time before we get there, but yeah, I cannot wait for that moment. Yeah, that's awesome.

SPEAKER_02 20:11

Do you have any other upcoming races except now for your big Iron Man that's that's looking over that's here soon um that you're training for or that you're planning or that you'd like to do?

SPEAKER_01 20:22

Before Iron Man, definitely nothing, um, because it's obviously six weeks out, but then I also entered Comrades for two months after Iron Man, yeah. Okay, you say that as if it's like another race. It's definitely gonna feel like a breeze from Iron Man training, though.

SPEAKER_02 20:41

And that will be your fourth one.

SPEAKER_00 20:42

Yeah, that will be my fourth one. Do you have a time that you and it's difficult because you're gonna to like eight weeks before that you would have done an Iron Man, but do you have a more or less an idea what you want to achieve?

SPEAKER_01 20:52

No, no, no. I think this year Iron Man is definitely the A race, and then comrades will yeah, we'll only start planning that after Iron Man. Okay.

SPEAKER_00 21:01

I don't think a lot of people can say that B races. It's amazing, I'll know. Um, okay, so what does doing well in the Iron Man mean to you?

SPEAKER_01 21:15

Like yeah, so um I don't have a time in mind yet. Um, I think that'll only come closer to the time, but I definitely want Johnny's legs. Like when I get off the bike, I would I'm one of those that would rather cycle slower to make sure I can run on the day. Like I know it's a 42, and I know like you're not probably gonna run for 42ks, but at least enjoying when I get on in my in my tackies to start running and be able to like feel like nice, I can actually do this, you know. Yeah, that's that's doing well for me. And obviously, enjoying every second. Like, I'm not doing this. I don't want to hate every second of that day. Like, I wanna be happy, I wanna, doesn't matter the time at this stage. Um Yeah.

SPEAKER_02 22:01

Why should someone that's listening consider taking on something that scares them?

SPEAKER_01 22:06

So um I'm taking comrades as a as an example because I've done that. I can't say something about Iron Man, but a lot of the times in life when I think of something that's difficult, then I'd literally tell myself I've done the comrades before. Like nothing is technically harder than that. Like let's say I run 21, for example, and it gets tough. Like I'm just like, I've done this four four times four in one day, you know. So um I also think that that fear um stretches your comfort zone. So just getting out of that comfort zone and become bigger than what you are used to. Like try something that's outside of what your body can do or what you think you can do, and actually improve or show yourself that you can do better and bigger than what you thought you can. Um, yeah, and it's literally just growth as well. Like challenge yourself and grow. Um, yeah. That's great. That's awesome.

SPEAKER_02 23:06

And do you have any advice for someone that's that's maybe considering doing even if it's the half iron man, uh, just to just to get going?

SPEAKER_01 23:14

Yeah, I think I I actually read something the other day which I agree with. Start small, you don't need the 20,000 Rand bike. You can start with the five or three thousand Rand bike, like get everything that you need, start small, and just go for it. Like, try it. It's not like I had a few people that actually asked me what is advice, um, but there's nothing that I can say do this or do that. Like, enter is the first advice that I can give you. Like, I'm one of those. I enter a race, then I need to start training. Like, that's something that motivates me as well. Um, yes, it's quite scary. Like, when I entered for Iron Man, I was like, I don't know, I'm gonna do this, but I did it, and then I started worrying about I'm gonna train for it.

SPEAKER_02 23:59

Yeah, that's awesome.

SPEAKER_00 24:02

Yeah, well, we are looking forward to seeing how you do on the 19th. Is it the 19th? 19th of April at PE African Champs for Iron Man. Um, we believe that it's gonna be a beautiful and wonderful race for you. You're gonna have runners' legs, and you're gonna enjoy every moment. Well, I think 90% of the moments, let's be honest. It's probably impossible to enjoy every single moment of the Iron Man. And um, yeah, we we really enjoyed chatting to you today and and getting to know you and to understand like what you know who is Helnay, um, inside and outside of her sport, and yeah, we are really excited to to follow along and to see how you do, and also to see how you do in the Comrade. So, thank you. Yeah, thank you for being here today.

SPEAKER_01 24:51

Thank you for inviting me.

SPEAKER_00 24:53

Thank you for your time.