Emma Langley joined the STRIVE family in 2012, as a member of the STRIVE-Peru program. In Peru, Emma (a long-time swimmer) discovered a new love for running – putting her on the path of becoming a world-class youth triathlete. We’ve been following Emma’s progress over the past few years (generally with jaws dropping). Her most recent result – a USA National Title and 2nd place finish at the ITU WORLD Championships for her age-group – prompted us to reconnect with Emma and see what she’s been up to over the past few years and how she’s gotten to this level. Have a read below and see what Emma has to say about her rapid rise through the ranks!
Emma Langley (L) with STRIVE leader Tyler Andrews (C) and trip-mate (and first-ever running partner!) Reba Orloff (R) at Machu Picchu as part of STRIVE-Peru 2012
STRIVE: When we first met you at STRIVE-Peru back in 2012, you were really more of a swimmer, right? Can you start off by telling us how you moved from swimming into triathlon? I guess, can you just give us a run-down of how you progressed from a HS swimmer to one of the best youth triathletes in the world?
Emma Langley: Yes, I began competitive swimming at age 7, and was a varsity swimmer throughout high school. I made the transition from swimming to triathlon after my last season of high school swimming. At the time, I was applying to colleges knowing that I didn’t want to swim at a Division 1 school, or swim at all, really.I had just had an amazing experience that summer with STRIVE-Peru, where I ran almost everyday and LOVED it. I didn’t love swimming anymore, but I loved endurance sports and knew that even if I didn’t continue swimming I wanted to do something active. At first I thought I would just run on the winter track team at school, but my strength coach for swimming, who is an Ironman himself, suggested I try triathlon. I was definitely hesitant at first; I was ready to just focus on running, and forget about swimming altogether. But he was confident that I would enjoy triathlon, and he was right.
After just a few weeks of training, I was hooked. Training three different disciplines was so different and refreshing from just logging countless laps in the pool. I didn’t have anyone taking my attendance at practice, or a coach screaming at me to go faster or change this or that, but most importantly I didn’t dread going to a work out; I looked forward to it.
Emma on the bike, competing in one of her early competitions this year
When racing season rolled around, I surprised everyone, my coach included. In my first season I completed four olympic distance triathlons (0.9 mile swim, 25 mile bike, 6.2 mile run) and one half ironman (1.2 mile swim, 56 mile bike, 13.1 mile run), all of which were age-group wins and one overall win. The following winter I was a freshman at William and Mary, and although I was nervous about training primarily by myself and away from my coach, I found several great training buddies.
Doing the workouts my coach prescribed from afar was never too difficult because I am very self motivated. My progression from a tri newbie to where I am now was never something I was acutely aware of – I’ve just been doing something I absolutely love! Yes, I’ve put in a lot of hard work so far and I’d be lying if I said I loved every single workout, but overall I love this sport and am motivated to keep pushing myself to the next level.
Emma getting ready for a pool workout in Pisaq, Peru as part of STRIVE-Peru!
STRIVE: I’m a training nerd, so I have to ask about that as well. What’s your training like? Do you train with a club/team or mostly on your own? Do you focus on one event more than the others? Can you give us a typical day or week?
EL: Last year, I trained mostly on my own. When I got to school I joined the swim club and cycling team, and have found great training buddies through those teams. William and Mary doesn’t have an active triathlon club yet, but that’s something I’m working on! When I’m home in Connecticut, I train with my coach at his gym, Combine Training, which has about 20 triathletes. The two distances I’ve been focusing on are Olympic and Half-Ironman, but starting next season I’m going to be shifting focus away from the Olympic and much more on Half-Ironman. In a few years, I’ll be competing at the Ironman level, but I’ve made the decision to wait a year or two longer so that I don’t burn out or injure myself. (It was a tough decision to make, because I believe that I have the fitness to complete the distance, but completing one and racing one are two very different things!)
I can easily give you an idea of a typical training week, because my coach sends me monthly training plans. Here’s a week from July, which was a heavy training block a few weeks before Nationals:
Monday: Swim – 2.5k pace work, main set 10x100m at goal 1500m pace
Tuesday: Bike – 1:30 trainer or hills, main set 6 x 5 min at zone 3 (aerobic threshold), followed by a 20 minute run off last interval
Wednesday: Run – 1:45, aerobic base
Thursday: Swim – 4.5k aerobic power, main set 8 x 300m
Bike – 1:00, recovery and technique, including 8 x 1 min high cadence
Friday: Run – track session, 10 x 400m
Swim – 3.5k threshold, main set 10 x 150 at goal 1000m pace, 10 x 50 sprint
Saturday: Bike – 3:30, followed by 45 min run off bike
Sunday: Bike – 3:00, including 3 x 15 min hard effort, followed by 15 min easy run
I usually take a rest day every 7-10 days in a training plan.
STRIVE: What are you goals moving forward? Are you targeting Rio Olympic Games in 2016? How does the selection process work for triathlon and how many does the USA send?
EL: I’ve definitely thought about the Olympics, but I’d still have a long way to go if I wanted to compete at that level. The USA sends 3 men and 3 women, and they’re usually around 25-30 years old (the women at least), so even if that were a goal of mine, it would be for 2020 or later.
However, I really think that I am going to be much more successful in the longer distances, and that is going to be my focus for the next few years. I have my eyes on getting my pro card within the next few years. There are a few ways you can meet the criteria to get one, most of which include finishing within a certain percentage of the elite women’s times in races with a certain prize purse value. Other than that, I just want to keep improving, and continue having a blast doing the sport I love!
STRIVE: Finally, do you have any words for someone who might be in a similar position to you a few years ago? Someone who loves athletics and wants to get to that next level?
EL: First and foremost, I would say do what you love and follow your heart. I really believe that the only way you can be truly successful in sport is if you are passionate about it. As I said, I don’t love every single workout I do, and there are some mornings where I just don’t want to get out of bed and put on my running shoes, but I am so passionate about triathlon, and as a whole I love not only racing and competing, but also training and the many experiences triathlon has given me.
It was hard for me to leave swimming because it was something I had done for so long and was so routine to me. It wasn’t until my summer at STRIVE that I realized there were other avenues of sport out there that I could pursue, and enjoy, and even be good at. You can only achieve so much when your heart isn’t in it, and I knew I was no longer motivated to swim. I don’t know how many times I’ve said it already, but I’ll say it again, I love triathlon and I know that’s why I’ve seen so much success so far. Lastly, I would say dream big and never give up!! Work hard every day to achieve your goals and you’ll see a pay off, I promise! 🙂
STRIVE: Thanks so much for taking the time to talk with us Emma! We’ll be sure to keep following your terrific progress. Good luck!!
Emma and fellow STRIVErs greeting students on the first day of school as part of STRIVE-Peru’s 2012 service program with La Merced de Calca Primary School!
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