DAMBUSTER TRIATHLON

Coach­ing part­ner for Pace­set­ter Events Matt Bot­trill shares his best ad­vice for com­plet­ing and com­pet­ing at the Dambuster Triathlon

220 Triathlon Magazine - - Start -

There are sev­eral rea­sons this es­tab­lished event at­tracts some of the best ath­letes in the coun­try year af­ter year. For a start there’s the ideal rac­ing fa­cil­i­ties at Rut­land Wa­ter, com­plete with ex­pe­ri­enced race or­gan­is­ers. Then there’s the beau­ti­ful set­ting, which eas­ily de­ceives, as this race will quickly pu­n­ish those who aren’t pre­pared.

The run­ning start into the Rut­land

wa­ters is un­usual for a non-sea swim and it’s vi­tal that you get your­self into a good po­si­tion. Be­com­ing more fa­mil­iar with this en­try will be a big ad­van­tage on race day. The course is all left turns, ex­clud­ing the fi­nal buoy. If you can, train at the venue. Re­gard­less of lo­ca­tion, though, try ses­sion 1.

The race at­tracts a big field

(1,000 en­tries) so re­mem­ber to check out the land­marks in tran­si­tion in re­la­tion to your bike po­si­tion. There’s a small climb out of tran­si­tion be­fore turn­ing left onto the 40km loop, which has a bit of ev­ery­thing – very fast sec­tions, short climbs and ex­posed sec­tions, so in­clude a va­ri­ety in your train­ing.

In train­ing, in­cor­po­rate strength

rides with changes of cadence and climb­ing, flat time tri­als in an aero­dy­namic po­si­tion to op­ti­mise your speed, ef­fort changes ac­cord­ing to the wind di­rec­tion and tech­ni­cal prac­tice to descend well and main­tain con­trol in the wind. Check out ses­sions 2 & 3.

The run is a straight for­ward

out-and-back so there’s the po­ten­tial for some fast times. The key is to find your rhythm, hold your form and fin­ish off the job. As with the bike, com­plete a va­ri­ety of runs in your train­ing, as per ses­sion 4.

Get used to fuelling. You’ll need to

stay topped up to per­form op­ti­mally over the du­ra­tion, so prac­tise drink­ing with what you’ll have on race day within your bike and run ses­sions. Drink sta­tions with High5 are avail­able on the course. Next Month: Norse­man, 4 Au­gust ’18.

MARK EPTON

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