LONDON TRIATHLON COURSE ADVICE

Phil Paterson, coach at RGActive, the official training partner of the AJ Bell London Triathlon, shares his top tips for beginners at this UK classsic

Arrive early so you have plenty of time to get to registration and transition. Once racked, do a little recon of your transition area, walk the route from the swim-in to your bike, and then to bike exit, and then back to your transition area and run-out. There are numbers along the wall of the north hall (N1, N2, N3 etc, marking doors). Look out for these as they may help you line up with your row as you come in from the swim.

Position at the start is key, as the waves can have up to 200 entrants each. If you want a little space, start slightly away from the inside line (closer to the ExCeL Centre, for the clockwise course). You’ll add on a few extra meters, but you’ll be able to relax more and get into a rhythm.

Unlike a lot of the lake-based

swims, there’s not much in the way of tall trees to sight off. Instead there’s a small control tower on the bridge between the two docks that’s usually in line with the first turn buoy. See session 1.

The water exit is unique as you’re

required to remove your wetsuit before entering the building, so practise getting your wetsuit off quickly in training. It’s a long run to your bike, so while there’s a lot of time to make up, ensure you pace yourself so you’re not tired before you get to your bike. See session 2.

The bike is usually two out-andback laps on wide roads. It’s a flat course, with the only gradient coming from the overpasses. Olympic-distance racers will also get to ride through the Limehouse link tunnel – a great chance to get some good speed up. Neither route is overly technical; the only significant turns being at the turnaround points. See session 3.

The run course consists of some out-and-backs alongside the docks as well as a small loop inside the ExCeL Centre itself. These loops are useful for breaking up your run, making it easier to pace. See session 4. Next month: Woburner Triathlon, 8 September 2018.