1 Practise bilateral breathing and sighting in rough water. Keep yourself safe while swimming, using an inflatable bag/ tow float. 2 60min interval as: 30mins high intensity/30mins hold the intensity but choose a slightly harder gear. 3 Ride out of the saddle for 1-2mins during your weekly long ride. This is longer than you’ll be out in the race, but it’ll teach you how to use your bodyweight to climb. By doing this well, you’ll be able to climb at a lower intensity. 4 Following every long ride, complete a 20min run. Aim for good posture and cadence to ensure that running off the bike feels normal. 5 Complete a hill run and then do the last 15mins on the flat back home – think posture and cadence to finish.