The New Zealand iron-dis­tance course is one of the tough­est in the world. Team CP coach Richard Greer ex­plains how to con­quer it

220 Triathlon Magazine - - CONTENTS -

Con­quer Chal­lenge Wanaka

Lake Wanaka is an amaz­ing place

to swim, with the clar­ity of the wa­ter you can see the bot­tom for much of the swim. But the lake can cut up re­ally rough, so it’s crit­i­cal that in your prep you do plenty of open­wa­ter swim­ming in all con­di­tions. Pre-race, it’s also im­por­tant to pick out key land­marks to sight as the early-morn­ing sun­rise can make it very dif­fi­cult to spot the course marker bouys. Use train­ing ses­sion 1 to help you prep.

The bike is hilly and you have to

earn ev­ery kilo­me­tre that you ride. The road sur­face is also rough so con­sider tyre pres­sures pre-race to en­sure a smooth ride. Chal­lenge Wanaka re­wards those who are strong on the bike, so try train­ing ses­sion 2 in your weekly sched­ule to build up vi­tal bike strength.

Use the hills to your ad­van­tage on

the bike by get­ting out of the sad­dle, stand­ing on your ped­als and re­ally giv­ing your big mus­cle groups, such as your glutes, a big work­out. Ef­fi­ciency is the name of the game so aim to take the pres­sure off your quads so you can en­joy the run more. Ses­sion 3 will help you prac­tise this.

There’s a nice down­hill just prior

to T2 so get your speed up then give your legs a nice break. Also fin­ish any left­over nu­tri­tion. Make sure to give plenty of high-fives as you head out on the run down the main street of Wanaka. It’s im­por­tant that you look good at the right mo­ments! Ses­sion 4 is a great bike-to-run work­out.

The run is un­du­lat­ing, with

most of it on a gravel track along the lake’s edge and with a key climb half­way though. You may be hurt­ing by this time but try and get your head up so you can soak up the amaz­ing scenery. This will also im­prove your pos­ture and help you to run bet­ter. See the tech­nique ses­sion 5. En­tries are still avail­able for Chal­lenge Wanaka at www.chal­lenge-wanaka. com. Next month: Abu Dhabi WTS on 2-3 March.

RACE INFO Chal­lenge Wanaka takes

place on 17 Fe­bru­ary 2018,

in Wanaka, New Zealand. See www.chal­lenge­wanaka.com for more info. race in­sider

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