Whether it’s ploughing through ankle-deep mud at county cross-country or battling crosswinds in Lanzarote, there’s little to wipe the smile off the face of GB pro Nikki Bartlett.
With two top-10 finishes in the Ironman 70.3 world champs plus a host of podiums from races around the world on her impressive resumé, the 35-year-old former rower was in ‘super chilled’ mood as she caught up with 220 from her Lanzarote training camp ahead of another planned season of improvement.
Training and race plans
220: What do you enjoy most about off-season training?
Nikki Bartlett: It’s simplicity at its finest. Just getting into the groove with no pressure of upcoming races. I spent the weekends in January racing cross-country, which was so much fun, just getting stuck in the mud while giving it my best against people I never normally race.
It also allows me to spend more time with family and friends, and we’ve finally been able to do seven weeks of renovation on our house!
220: You’ve also been regularly trying blood flow restriction (BFR) training. Can you explain why and how it works?
NB: I love 99% of my training but absolutely hate this. I use it on the trainer to enhance my endurance – I’m a wimp in the cold and spent the whole of January on the turbo anyway. Cuffs that cost about £500 tighten on my legs until reaching the set occlusion level [the idea is that restricting blood flow to specific muscles triggers the body to adapt].
As part of a longer session we started with 10 x 1min and increased it to 5 x 5mins. My heart rate drops and I can barely pedal, but I'm told a 2hr BFR session gives the equivalent of 3-4 hours of normal endurance training.
220: What are your season’s plans?
NB: My first race will be the PTO European Open in Ibiza or Ironman 70.3 Marbella, as it would be nice to go back as defending champion. Then Kraichgau 70.3 in Germany and Ironman Frankfurt [where Nikki came second last year].
I love a home race, so Ironman 70.3 Swansea is on, and the Ironman 70.3 Worlds in Finland is probably my biggest race of the year. I also want to put myself in the best position possible for the Ironman Worlds in Nice next year, so it will be a late-season Ironman to qualify.
220: Does that mean missing out on the women-only race in Kona this year? And what do you think of Ironman’s new direction?
NB: I haven’t definitively ruled it out, and it will depend on whether I qualify in Frankfurt. As a professional, I love the thought of rotating the world championship as it brings in different elements and tactics.
But I know a lot of my age-group friends feel differently and would love it to always be in Kona. The only thing that disappoints me is that it’s split. I train with age-group men all the time and the thought of us not being there together is not great.
But I see this as an experiment and they might have plans to change.
I’m 35, but if I look at my age in the sport, I feel young and my motivation is so high that there’s not a day I get up and can’t be bothered. I’ll have to be forced to stop
Future goals
220: Where do you believe you can still improve as a triathlete?
NB: I believe we have to work on all of it, not just our weaknesses. As boring as it sounds, I just keep training consistently, and that’s what brings the most confidence.
I’m 35, but if I look at my age in the sport, I feel young and my motivation is so high that there’s not a day I get up and can’t be bothered. I look at Rach McBride who is improving at 44 and see myself there – I’ll have to be forced to stop.
220: What will you do when you stop competing professionally?
NB: I hope to be answering this in another eight years! I’m just motivated to be the best I can be, but haven’t planned any stage of my life.
I used to be the world’s biggest drinker and partygoer. I didn’t plan to go to sixth form until my PE teacher suggested it for the sport. And it was the same with university in Birmingham, when it was a friend’s idea we could do athletics at a higher standard – then she didn’t get in so I went on my own.
I had four GCSEs, so in my wildest dreams I didn’t expect to come out with a first-class honours degree in sports science. The uni still uses my story as inspiration for underperforming students because I was nearly kicked out after the first year when I only got 40%.
I only tried triathlon after I was injured rowing. I’ve always been content with just being in the moment and I feel very happy with where I am. Sometimes we can stress too much about what’s next, but we don’t know what’s going to happen in the future.
Favourite place to train
220: Where’s your favourite place to go on training camp?
NB: Lanzarote. The wind makes me super strong. I can switch off the data and go with the feel of the day – or sometimes just try to stay on the bike in a crosswind!
The hotel we stay at in Puerto del Carmen is super chilled, with buffet on tap all day, so I can get a session in and go straight to the food.
The beach is only 90secs away and open water training is very important, especially as a weaker swimmer. I love the sea air and smell, and obviously the sun.
Nikki’s 2022 Race Highlights
Name: Nikki Bartlett
Age: 35
Home: Leicestershire (originally Cheltenham)
2022 results:
Ironman 70.3 Marbella – 1st
Ironman 70.3 Cascais – 2nd
Ironman 70.3 Dresden – 2nd
Ironman 70.3 Worlds, Utah – 8th
Ironman Germany – 2nd
Ironman World Champs, Utah – 13th
Nikki's sporting heroes and her fans
220: Where do you take your sporting inspiration from?
NB: Mainly the people I see on a daily basis, but the direction the sport is heading inspires me to be a better athlete every day too. Chelsea Sodaro ran a 2:50 in Kona, but I believe she’ll be running in the 2:40s along with five or six others. It makes me question what I can do to compete.
I had a very novice entry to the sport with no background in any of it, so it’s also inspiring to have seen others who have come from age-group backgrounds like Susie Cheetham and Lucy Gossage go on to give it their best shot and have successful pro careers.
220: Is it true that you also enjoy interacting with triathlon fans?
NB: I get a lot of DMs and try to respond to them all. Just a simple reply can motivate someone to enter a race, and using my profile to influence others is really important. I also give back through Gloucestershire charity, Cass & Friends.
Families of aspiring young athletes who have a household income below a certain threshold can apply for grants. They receive kit and equipment, and have access to sports psychologists and nutritionists, with mentoring from volunteers such as myself.
220: How do you stay healthy?
NB: I’ll skip a few social events around key races and try and practise good health hygiene, but can’t say I do anything special. I can tell by my eyes in the mirror if I need to back off training and I’ve learnt I need to keep easy stuff insanely easy, not going at someone else’s 'easy'. If in doubt, I leave it out.
Top image credit: Ian MacNicol/Getty Images for Ironman
