220 Triathlon Magazine - - START -

1 Run off road at least once a week – style, ca­dence, feet place­ment will be dif­fer­ent. Get com­fort­able run­ning both up and down on trails and look­ing as far for­ward as you can see.

2 The run is hilly so make your training spe­cific. Try a hilly fartlek for 40-60mins. Al­ter­nate hit­ting the up­hills then the down­hills.

3 You don’t have to be a moun­tain biker to do this race but try and ride off road with some­one ex­pe­ri­enced be­fore­hand to boost your con­fi­dence.

4 Don’t ne­glect your en­durance – do weekly, longer road rides, up to 3.5hrs, at a con­ver­sa­tional pace.

5 Prac­tise bricks, e.g. a 2-3hr bike hit­ting the hills hard onto a 15min easy run. Or, 90mins steady bike onto a hard hill run with 3-6 x 2mins up­hill.

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