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.