Emma’s Diary: Training for the Long Course Weekend Yorkshire

in Pateley Bridge

Yorkshire.com will be following Emma Oakes, one of the athletes training for the epic Long Course Weekend Yorkshire. Emma will be giving us regular updates.

She is a triathlete and mum of two and has been competing since 2012 in everything from sprint to long course distance, even proudly becoming the female winner of Long Course Weekend Wales in 2015.

Since having kids (Josh 3yrs and Ava 16 months) her training has changed somewhat but her drive and ambition is still there, and she will continue to be the best athlete she can be. She is looking forward to continuing this new chapter in her triathlon journey and competing in the first LCW Yorkshire. 

The Challenge

Long Course Weekend is an epic three-day multi-discipline event, based on the principals of triathlon, coming to North Yorkshire. It will take place over the weekend of 6-8 September 2024.  Ideal for both experienced athletes and those looking for a new challenge, LCW is one of only a handful of sports festivals that encompasses swimmers, cyclists, runners, and triathletes over one weekend. 

The unique event caters for athletes of all abilities enabling them to create their own bespoke challenge. They can participate in one of the individual disciplines or take part in all three – mixing and matching the distances that suits them best and opening up the event to the widest audience possible.

The event will be hosted at the Nidderdale Showground in Pateley Bridge, with the cycle and run elements starting and finishing at the Athlete Village. The Yorkshire Dales Swim will take place at Grimwith Reservoir. The biggest reservoir in Yorkshire and the first time in Yorkshire Water’s history that open water swimming has taken place in one of their facilities. 

Get your ticket

The swim distances range from 1.2 miles to 2.4 miles, cycling routes will be 56 miles and 112 miles and the run will offer 5k, 10k, half marathon and full marathon options. There will also be a children’s running event (LCKinder) to encourage all members of the family to get involved. The cost for the full LCW event package starts at £199pp with prices for the individual sections of the event starting from just £15pp for the 5k, £45pp for the cycle element and from £55pp for the swim. The children’s running event will cost £10pp. Find out more and enter at www.lcwyorkshire.com.

Emma’s first training diary

As a mum of two my training isn’t always as simple as following a set plan. Pre kids I loved routine and could follow a training plan to the letter but now bedtimes change, plans change, and I’ve got to be more flexible and more willing to adapt my training. 

I do two set sessions a week with Harrogate Tri Club running and swimming.

They are both coach led and I make sure I book on before the day so if I’m tired after work then I know I’ve got plan for the night. Being coached also means I’m not thinking about what I’m going to do when I get there, I just turn up and give it my all. 

Mondays are strength with a PT. I’m not very good at doing strength work so this keeps me strong whilst working on my weaknesses.

The rest of the week I tend to stay flexible. I usually do two workouts on Zwift a week as I can choose my intensity based on my goal. Especially at the weekend my training is planned around my husband’s training (he’s training for Dragons Back next year), kid’s activities and the weather.

This weekend I had a day off Saturday with some stretching and Sunday was a windy 10k with Ava and our dog Oscar around Swinsty/Fewston reservoir. 

I find the key to training with work, family life etc. is to have a plan for the week but be prepared to be flexible. Hit those key sessions and maximise the time you have. 


Some of my go to products are listed below.

My favourite road shoes

Asics noosa trii – #ad

My favourite road bike

Liv Envii – #ad Love this bike and it’s female specific.

Sports watch

I’ve always had a Garmin and currently I use the Fenix 5s – #ad.

Good luck!

Happy training 
Emma x

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3 Hamilton Terrace

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