In 2011 Melissa showed the triathlon world what she was made of when she won the 70.3 world championships. Melissa wasn’t a stranger to the world sporting stage after an impressive running career from the age of 11. Read more about Melissa’s career at www.melissarollison.com but don’t miss the opportunity to read her tips and training suggestions
Perferred Distance: 70.3
Best Race Result: 2011 Ironman 70.3 world champion
How long have you been doing triathlon? 14 months
Additional Information: I have my own massage therapy business, I work part time from my home. I have almost finished a diploma in naturopathy. My fiancé and I write my training program. I have a swim coach but we organise the rest of my program.
Sponsors, brands for promotion: Scody, Avanti, Connectel, SiS, Rudy Project, Nike, continental, WRCC, ifeelgood24/7 express health clubs, compressport, cadence cycling, Aqua Shop, Blue Seventy
TRAINING AND RACING TIPS
How did you start in triathlon? I was a runner. After several injuries I jumped on a bike to keep fit. I enjoyed it so much I decided to give triathlon a go.
What is your favourite part of a triathlon? The run.
Where would you like to improve? Swimming.
What tips do you have to stay motivated and what keeps you motivated? Find a training group/ squad. It is always easier to motivate yourself when you train with people. My motivation is succeeding. I know to succeed I have to do the hard work – the training. The better preparation I’ve had the easier the race will be.
How important is confidence in your racing performance? Confidence is half the battle. On race day we’ve all done the training. Some athletes are more talented. Some are mentally stronger. But we all need to have the confidence that we can win. You need to believe in yourself.
Any tips for improving swimming? If you find out please let me know.
Any training tips to improve cycling? Train over hills at least once a week to build strength on the bike. One session should be faster than race pace, this can be broken down in to say half a dozen shorter repetitions. And it is important to do at least one ride a week longer than your race distance.
Any training tips to improve running? Similar to the bike. One session above race pace broken down into repetitions. One long run. And a tempo run or hill repeats as the other hard session for the week will greatly improve running.
Any tips about racing? Make sure you remember where you racked your bike. Which way you will run in to and out of transitions. Use a speedo on your bike so you can keep an eye on your speed and also the distance covered. Wear a watch on the run and click every mile to make sure you pace yourself.
Future Goals? My goal next season is to defend my world 70.3 title. My long term goal is to win Kona
Why should more women participate in Triathlon? Triathlon is a great sport. Focussing on three different disciplines helps prevent injuries. You need to balance your training over all three therefore not over training in any one field. If you have a slight niggle in say your shoulder from swimming you can always swap a session for the bike. Triathlon is a very social sport and it’s a great way to stay fit and healthy.