Workout Wednesday with Chris Walker

Workout Wednesday with Chris Walker

By Erin Greene on 03/12/14 at 7:53 am

Chris Walker enjoyed an exciting year of international competition, having served as Gibraltar’s flagbearer for the Commonwealth Games before competing the next day. Walker followed that up with a win in the men’s 45-49 age group in the standard distance race at the 2014 Edmonton Grand Final and scored a silver in the sprint. Check out how he trains and some of his tips for a speedy triathlon.

Name: Chris Walker
Country: Gibraltar
Age group: 45-49
Profession: Retail Manager

How did you get involved in triathlon? 
After picking up too many injuries playing Rugby I took up Triathlon at age 33 and have never looked back since. As soon as I completed my first Sprint Distance race I knew that this was the sport I should have been doing all of my life!

How often do you train?

I train 2-3 times a day averaging 10 to 14 hours per week. As I have four children I try and train at times that do not affect the family and I am very fortunate to have a very understanding and supportive wife!

What motivates you to race?
Competing against other athletes and finding out how fast I can go.

Have you encountered any training obstacles?
Yes in 2005 I needed Spine surgery due to a herniated disc (L5 – S1 Micro Discectomy) which has resulted in some permanent nerve damage in my right calf which affects my run.

How have you gotten over them?

I was not able to run for 12 months post surgery and have now adapted my running style to maximise my performance in the run.

What tips do you have for balancing relationships, work and training?
Compromise and agree in advance the training programme and priority races with the family and stick to it. Get into a regular routine and get used to getting up very early to train to avoid using up valuable family time. Always remember that work comes first as it pays all the bills and enables me to race!

Favourite swim workout:

500m warm up, 15 x 150m going on 2min 30sec, 250 warm down

Favourite bike workout:

(On turbo with Power Cranks) 10min warm up, 10 x 3 min maintaining 300w with 1 min recovery between each set, 10 min warm down.

Favourite run workout:
1km warm up, 8 x 1km at 3.40km pace with 500m recovery on each, 1km warm down.