A little bit about me

My name is Sophie Whitworth, 54 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). I remained in the team until 2010 when I won my age group at the World Championships in Budapest. 

Since then I turned to Ironman 70.3 & full distance Ironman races. I became World Age Group Champion at Ironman 70.3 in 2010 & subsequently qualified for the Ironman World Age Group Championships in Hawaii on 3 occasions, achieving a top 10 finish in my age category.

I am currently having a rest from competition after 29 yrs, but looking to be back in 2025, something about being 55 yrs then will tempt me !

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.

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 Lanzarote Age Group Gold – 50-54 yrs, 2021

IM Estonia Age Group Silver – 50-54 yrs - 2020

IM Florida Age Group Bronze – 45-49 yrs – 2019

The Norseman 4th Amateur overall - 2019

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

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

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

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

IM Hawaii World Age Group champs – 45-49 yrs top 20 – 2022

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 7 years I have coached many GBR age group triathletes to their goals, here are some examples:

  • 20+x Team GBR ITU age group representations

  • 2 x European AG Gold medalists

  • 1 x Ironman World AG Podium

  • 30+ x Ironman – 12 hr finishes for first timers, Sub 10 hrs for accomplished athletes

  • 30+x 70.3 Ironman - 6-7hr finishs for first timers. 4 hrs 30 for accomplished athletes

  • 2 x Ironman world age group representation

  • 10 x London Marathon – 5 hr completion schedules & sub 3 hr

  • 4 x Channel swimmers -100% completion rate

  • Henley Swims – top 5 finishers in local Henley races

  • Countless numbers of Adult learn to swim programmes