A Journey of Endurance and Achievement
We are very excited to sponsor triathlete Photi Karagiannis who will be competing at the Triathlon World Championships in October 2024. In this blog, he shares some of his advice on becoming a successful triathlete.
Triathlons are not just races; they are a great test of endurance that combine swimming, cycling, and running into a single event.
Photi is a full time Engineer who is currently studying a Master of Systems Engineering whilst also training for his triathlete races! Growing up, Photi played soccer and then pursued boxing. His time training as an amateur boxer taught him genuine hard work and discipline.
Boxing training includes a lot of running, and despite not loving it initially, the more he ran the more he enjoyed it. This led him to completing the Adelaide Marathon in 2019 and then deciding that his next logical step in his sporting career was a Triathlon.
Photi will be competing in the Age Group Triathlon World Champions in Spain later this year, and also has some local races with a couple qualifiers interstate for next year’s worlds.
Whether you’re a seasoned competitor or just starting out, here are five essential strategies and some personal advice from Photi.
1. Find a Good and Trusted Physiotherapist
Every triathlete knows that injury prevention and management are an important part of the journey.
Finding a reliable physiotherapist who understands the specific demands of triathlon training is crucial to your success. They can help prevent injuries through screenings and exercises targeted at any weaknesses, they can help manage any existing injuries effectively, and provide valuable guidance on recovery strategies.
Unlike when he was boxing, Photi has been lucky that he has not had any major injuries through his years of being a Triathlete but he values the assessment and advice of his physio team when he is experiencing prolonged pain or a niggles, especially in his calves or ankles.
A physiotherapist who understands your goals and training regimen can make a significant difference in keeping you healthy and on track to perform at your best by providing you with a personalised and targeted strength and conditioning program.
2. Build Your Triathlete Community
Triathlon isn’t just about competing—it’s about forging bonds and relying on a strong support system. Surround yourself with professionals like physiotherapists who ensure your body stays in top shape, and strength and conditioning coaches or an Accredited Exercise Physiologist like those who work at iNform Health and Fitness Solutions who tailor your training to enhance performance and prevent injuries.
Consider joining a triathlon club or connecting with training partners who can challenge you to exceed your limits and celebrate your achievements alongside you. A robust community not only enriches your training regimen but also offers a platform to learn valuable insights and lessons from the experience of others.
Working full time and studying part-time, whilst also training at least 10 hours a week puts a lot of pressure on Photi! It is important that his family and friends are understanding of the demands of his sport and engagements, which luckily they are. Knowing when to prioritise your training and recovery can often be the most difficult part.
Beyond the physical and mental demands of training and competing, the encouragement and understanding provided by family members can make a significant difference. They offer a stable foundation of emotional support, helping athletes navigate the highs and lows of their journey. Whether it’s cheering from the sidelines during races, providing logistical support for training schedules, or simply being a listening ear after a tough day; family support plays a vital role in the triathlete’s ability to stay motivated and focused. Family support not only strengthens your resolve but also enhances your overall well-being, fostering a balanced approach to achieving athletic excellence.
3. Manage Your Training and Competition Preparation Well
Triathletes benefit from structured training plans that optimise their time across swimming, cycling, and running. These plans should be tailored to individual goals, fitness levels, and competition schedules, incorporating progressive overload and recovery periods to avoid burnout and injury. If you are wanting to get some assistance with training plans, utilising the skills of an Accredited Exercise Physiologist might be exactly what you need!
Consistency is paramount in triathlon training. Setting a realistic schedule and sticking to it helps build endurance and skill over time. Discipline ensures that each training session, whether it’s a swim, bike ride, run or strength session, contributes meaningfully to overall fitness and performance.
Being proactive about niggles (minor pains or discomforts) is crucial. Ignoring these early warning signs can lead to more serious injuries that sideline training altogether. Triathletes should adopt a proactive approach, addressing niggles promptly through rest, targeted stretching, foam rolling, or seeking professional advice from physiotherapists or sports doctors.
Incorporating cross-training activities, such as yoga or swimming drills, can reduce the risk of overuse injuries by diversifying movements and reducing repetitive strain. Adequate recovery between sessions and after intense workouts is equally important for muscle repair and overall well-being.
One of the things that has evolved with Photi’s training over time is that understands the balance of rest more now than before! He has realised that if he has missed a session, trying to squeeze one in will impact his load which can lead to more niggles, as well as understanding that skipping a session when you need to is going to move you forward more than forcing it. He says trying to catch up on top of normal loads will just fatigue you more for your other sessions which is counterproductive.
By prioritising training with a structured approach, listening to the body’s signals, and actively managing minor issues before they escalate, triathletes can enhance their performance, reduce the risk of setbacks, and maintain a sustainable and enjoyable journey in the sport.
Consulting with coaches, physiotherapists, and sports psychologists can provide valuable insights and personalised strategies to optimise training efficiency, prevent injuries, and manage the psychological demands of competition.
4. Be Really Good at Doing the Fundamentals
The foundation of triathlon success lies in mastering the basics: nutrition, sleep, recovery, and consistent training.
Nutrition fuels your training and recovery, so understanding your nutritional needs and maintaining a balanced diet is essential.
Sleep is crucial for both physical and mental recovery, enabling your body to repair and adapt to training stress. Photi uses his sleep as an indicator of how his body is coping and reacting to training. If there are consecutive days of poor sleep, he says this is a clear indicator that he needs to pull back on his training a touch. If you are struggling with your sleep and it’s impacting your ability to train or recover well in your journey to becoming a triathlete (or any athlete), consider speaking to our psychology team from NLC Psychology who have a special interest and extra training in sleep.
Consistent training load builds endurance and strength over time, while strategic recovery periods prevent overtraining and reduce injury risk. Paying attention to these fundamentals sets the stage for sustained progress and performance improvements.
5. Embrace and Enjoy the Journey!
Above all, success in triathlon is about enjoying the process. Embrace the challenges, setbacks, and triumphs that come with training and racing. Each workout is an opportunity for growth, each race is a chance to test your limits and celebrate your achievements.
Photi says he tries to stay focused on the process rather than aiming for any records. He has targets for each leg of his race that he is trying to achieve of course, but he doesn’t want to be disappointed in any of his performances. Maintain a positive mindset, stay adaptable in the face of obstacles, and find joy in the journey toward becoming the best triathlete you can be.
Becoming a successful triathlete requires dedication, discipline, and a holistic approach to training and competition. By prioritising injury prevention, building a supportive community, managing your training effectively, mastering the fundamentals, and embracing the journey, you can set yourself on the path to achieving your triathlon goals. Whether you’re aiming for a personal best or standing on the podium, the journey to success in triathlon is as rewarding as the destination itself.
If this has inspired you to change codes and train to be a triathlete, or you are going on a sports focused journey like Photi is, we can help!
Whether it be support with niggles and injury prevention, strength and conditioning training or for support with sleep and mental strategies, we have you covered!
Chat to our support team to book an appointment with anyone from our allied health team, or for more guidance on where to start.
You can contact us however is most convenient for you!
- Phone us at
- Malvern (08) 8373 5655
- Magill (08) 7078 0303
- Glenelg (08) 8295 1294
- Use our Online Booking Gateway (available 24/7) to choose your appointment time
- Drop in to see us in person
- Email us on info@moveforbetterhealth.com.au
