A little bit about me

My name is Sophie Whitworth, 48 yrs, GBR age group triathlete based in Henley-on-Thames. 

I set up Swim to Live following a 22-year career as a commercial manager in FMCG businesses, Marks & Spencer, Cadbury & Mondelez.

In 1994 I became a Team GBR age group athlete at standard distance triathlon (Olympic distance) and remained in the team until 2010 when I won my age group at the World Championships in Budapest. En route I won 4 x silver medals in the prior age group so you could say it was an accomplishment of a long term mission and I got into fair detail to make it a reality! Back then, many Joe Friel training manuals were stacked on my bedside.

That was only the start… since then I turned to Ironman 70.3 & full distance Ironman. I am still working on it though my current goal is to be back in Hawaii in 2020 and to be on the AG podium, but it's tough!

Swim to Live, Sophie Whitworth Coaching

I now run Swim to Live, Sophie Whitworth Coaching, based at Athlete Service, Henley-on-Thames. I devise bespoke triathlon, swim, bike and running training plans and also offer swimming video analysis in my endless pool facility.

Training for cycling, swimming, running or triathlon is exceptionally exciting, challenging and rewarding. My aim is to make your goals achievable by providing you with a tailored plan to keep you motivated and, most importantly, to ensure optimal progression. My approach is to design a periodised training plan to suit your individual goals.

Following an initial consultation to understand your goals, recent performances, work-life balance, injury history, current training level and known physiological testing, I create a customised plan for the individual. The plan aims to prescribe the quantity, frequency and intensity of every training session to allow you to peak at the appropriate time of year. 

I offer a minimum of an 8-week plan up to 3–5 year plan, depending on your aspirations.

Thank you's

Thanks to all that helped we achieve these goals. I am most indebted to my former coach, Filipe Salbany, who transformed how I trained. To Laurence Plant of Henley Practice who has guided me through times of injury and continues to challenge my strength and training approach! To Rob Griffiths who gave me the opportunity to work in Athlete Service, plus has helped me so much with my bikes over the years, and my husband, Mike, himself an awesome age grouper, swimmer and Mallorca 312 finisher 2018.

As an athlete I was supported by a World Class Coach, Filipe Salbany, who helped me realise my potential by pushing my limits and teaching me the basics to use my physiology to best effect. With this and my age group racing experience around the world, I look forward to helping you maximise your potential. 

Athlete credentials

ITU World Age group Champion – 40-44yrs, 2010

IM 70.3 World Age Group Champion – 40-44yrs – 2010

IM Hawaii World Age Group champs – 40-44yrs top 10 -2011

IM Copenhagen Age Group Silver – 45-49yrs – 2018

IM Switzerland Age Group Winner – 40-44yrs - 2014 

IM Lanzarote Age group Winner – 45-49yrs – 2015

IM Hawaii World Age Group champs – 45-49 yrs top 20 – 2015

Mallorca 312 sportive – top 20 overall female - 2018

Henley Classic swim winner – 2009

Henley Half Marathon runner up overall - 2017

Coaching Credentials

BTF Level 2 Coach

Swim smooth – coach appreciation course

Tri Henley junior – Head Coach

Swim to Live – Henley based swim group, session schedules

Over the past 5 years I have coached many GBR age group triathletes to their goals, here are some examples:

  • 15 x Team GBR ITU age group representations
  • 10 x Ironman – 12 hr finishes for first timers, Sub 10 hrs for accomplished athletes
  • 1 x Ironman Hawaii world age group representation
  • 5 x London Marathon – 5 hr completion schedules & sub 3 hr 
  • 2 x Channel swimmer
  • Henley Swims – top 5 finishers in local Henley races