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