RAC E INSIDER
Pro athlete Eloise du Luart tells us all about flat-out racing on the South Wales coast, on a course that has its own hidden secrets…
With a beach start and strong current, this means tactics and sighting become even more important than usual. If you can swim in the bay before the race to get a feel for the current, this is highly recommended. If not, be sure to catch up with a local to get the intel before the gun goes off. See session 1.
As you exit the water, depending on the tide, there can be a long run to transition across the sand. This is a great opportunity to get that wetsuit down, settle the heart rate and focus on executing T1 to catch a pack. See session 2.
Apart from the short, sharp climb out of transition the bike is fast. Take full advantage of the closed roads and that, for 2019, the race is draftlegal (as it’s a qualifier for the 2020 World Sprint Champs in Edmonton, Canada). Make sure to practise working in a pack before the race and also incorporate some hard efforts into training, to help mimic attacks and taking a pull on the front. See sessions 3 and 4.
Once off the bike, the run can be split into two parts – a fast and flat section followed by a hilly section. Use the first kilometre, which is gradually downhill, to get into a rhythm and find those running legs. The main hill happens in the last two kilometres, but luckily it’s followed by a good descent so you can push hard up the hill, knowing gravity will soon be back on your side. This will also mean you can save something for the flat sprint finish along the promenade. See session 5.
One thing this race isn’t short of is a great atmosphere. Not only do the race organisers create a good show, but the locals also join in to cheer you round Barry Island. Definitely take advantage of this buzz as you run along the promenade before taking on the final hill. This will help mentally as you’ll know you’re nearly home and spur you on for the final sprint.
Next month: Celtman Extreme Scottish Triathlon on 15 June