220 Triathlon Magazine - - START -

1 It’s a good idea to prac­tise your tran­si­tions, be­cause you could eas­ily take a cou­ple of min­utes off your time with lit­tle ef­fort. Prac­tise phys­i­cally un­til you make no mis­takes and then men­tally, so on race day it’s as if you’re on auto pi­lot.

2 The hills are most cer­tainly alive on this course, so in­cor­po­rat­ing them into your train­ing is a must. Find a lo­cal hill and run a series of reps. I usu­ally run for 1min hard and then 1min re­cov­ery time x 10.

3 No­body wants jelly legs, so prac­tise run­ning off the bike at least once a week. It doesn’t need to be a long run, 4-5km will suf­fice, but over time your body will ad­just to the sud­den change in ac­tiv­ity.

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