1 Wave training. Spend 15mins a day in the days leading up to the race learning when to dive into waves during the swim start, and when to catch one and body surf it towards the exit. Look for approaching waves when you’re breathing so you know whether to dive under it, catch it or let it pass over you if it’s too big. 2 Work on developing faster and shorter strokes. Do 20 x 50m, with 10secs rest. The more arm strokes you can fit in to each rep, the better you’ll be able to cope with the choppy waters. 3 4- 6 x 5mins MTB at 90% HRmax, with 1:30mins easy riding in between. Do this on a steep climb or some singletrack that’s not too technical but not a road. 4 40min hilly trail jog. Accelerate on the descents – just let go and be as smooth as possible. 5 4 x[4 x 30sec run/30sec rest, with 3 reps ascending and 1 rep descending]. 3mins rest in between.