Training

Have your health checked: Before you begin training, consult a doctor and have your overall health assessed. We recommend regular medical check-ups, including a physical examination as well as an evaluation of your family history and cardiovascular health.

Prepare for race-day conditions: Race day should not be your first open-water swim. Make sure part of your training replicates real race conditions, including water temperature, swimming in close proximity to others, and sighting in open water. Train both with and without a wetsuit.

Gain race experience: Proper training is the best way to reduce anxiety and build confidence. However, nothing prepares you for race day like racing itself. Consider entering a shorter-distance triathlon, an open-water swim event, or taking part in club sessions and training activities to gain experience in open-water conditions.

Familiarise yourself with event procedures: Preparing for race day is not only about physical fitness but also about being mentally ready. Visit our website, study the course information, read the Athletes’ Guide, which will be published approximately one month before the event, and carefully review all pre-race communications to plan your arrival and race-day preparations.

Study the course: Familiarise yourself with the course before race day. Take a close look at the water conditions, swim entry and exit points, and the colours and locations of the turn buoys. Take advantage of the official test swim to experience the course firsthand and identify landmarks such as buildings and landscape features that can help with orientation during the race.

Don’t use new equipment on race day: Control as many variables as possible. Never race with equipment you have not trained with. Make sure your wetsuit fits properly and that your goggles, swim cap, and other gear function correctly. We also recommend bringing backup equipment in case something unexpected happens. Our Information Point near the swim start will have replacement swim caps available if needed.

Warm up before the start: Arrive early on race day to allow enough time for a proper warm-up. Spend a few minutes loosening your muscles with arm circles and gentle mobility exercises. A light jog or brisk walk can also help increase blood flow and prepare your body for the race.

Pace yourself: Avoid going all-out from the beginning. Start the swim under control, stay relaxed, and focus on your breathing as you settle into your rhythm. If necessary, switch from freestyle to breaststroke or backstroke to regain composure.

Stay alert and ask for help: If you experience any medical issue during the race, stop immediately and seek assistance. You may pause at any time during the swim to rest. If you or another athlete require help, raise your hand to alert a lifeguard or safety boat.

It all starts with your bike: A road bike or triathlon bike is not essential. What matters most is that your saddle and handlebars are adjusted to the right height and reach for you. Work with a bike mechanic to find your optimal bike fit. Make sure all bolts are properly tightened and that your brakes and gears are working correctly. Keep your bike clean, your chain lubricated, and your tyres inflated to the recommended pressure.

Learn the basics: If you use clipless pedals, practise clipping in and out, starting, stopping, and emergency braking. Make sure you are familiar with shifting gears. Train in low-traffic areas and practise riding in a straight line, cornering, and making U-turns.

Suit up: Always wear an approved helmet during both training and racing. Make sure it fits properly and does not move while riding. Wear clothing appropriate for the weather conditions to help maintain your core temperature, especially in cold or wet conditions. Choose clothing that remains visible in low-light situations.

Prepare for your rides: Carry enough water and nutrition for your training sessions, as well as some money in case you need additional supplies. Familiarise yourself with a puncture repair kit and basic tools, and make sure you always carry them with you.

Plan ahead: Choose cycling routes that limit interactions with traffic whenever possible, taking into account the time of day and day of the week. Always obey traffic signs and signals and use designated cycle paths whenever available.

Let others know: In case of an incident, someone should know where you are riding. Always carry identification and emergency contact details, and bring a mobile phone with you for emergencies.

It all starts with the right shoes: Try different running shoes to find the pair that suits you best and helps prevent injury. If you plan to buy new shoes for race day, do so several weeks in advance to give yourself enough time to break them in properly. Make sure your laces are comfortably secure, and test whether you prefer running with or without socks during longer training runs before race day.

Train smart and listen to your body: Work with a coach or training partner whenever possible. Plan your training weeks in advance and seek advice early if you notice signs of injury. Learn to recognise symptoms of dehydration or overheating so you can react quickly and maintain your pace on race day.

Keep your training varied: Improving as a runner requires training different energy systems. Mix up your sessions by including intervals, tempo runs, and pace changes. Make your hard sessions hard and your easy sessions easy. Introducing new routes and varied terrain can also provide fresh motivation and help prevent training from becoming repetitive.

Know your pace: Practise running at your target race pace and learn to identify signs that you are pushing beyond it, such as an unusually high heart rate or excessive muscular fatigue. Train in different weather conditions so you understand how heat, cold, wind, or rain affect your body and performance.

Learn about the race course: Familiarise yourself with the terrain before race day. Is the course flat, hilly, paved, or partly off-road? Make sure you know where the aid stations are located and what nutrition and fluids will be available. Keep an eye on the weather forecast leading up to the event.

During the race: Don’t change your routine simply because it’s race day. At the same time, be prepared to stay flexible and adjust your plan if unexpected situations arise. The transition from cycling to running can be particularly challenging due to the change in movement patterns, and your legs may initially feel heavy. Start the run conservatively and gradually settle into your pace. Always remain respectful of other athletes, especially when overtaking.

After the race: Keep moving. After crossing the finish line, continue walking for a few minutes to allow your body to recover gradually. Refuel with food and fluids to restore your energy levels. Having warm clothing available can also help your recovery, even on a warm day.

The day after: Make sure you stay active the following day. This could be an easy run, a relaxed bike ride, a swim, or simply a walk around the city. The goal is to keep your body moving and promote blood flow to the muscles you worked hard during the race.

The night before the race:

• Check the batteries of all your electronic devices
• Check your bike tyres and pedals
• Attach your race number stickers to your bike and helmet
• Prepare your nutrition
• Pack your post-race clothing bag
• Lay out your race number, trisuit, goggles, and swim cap

When checking into transition:

• Leave your bike in an easy gear
• Inflate your tyres and check them for damage
• Mount your bike computer (if applicable)
• Position your water bottles and nutrition
• Remove any unnecessary equipment
• Your helmet must be fastened before touching your bike
• Prepare your sunglasses (if desired)
• Set out your cycling shoes, socks, and running shoes
• Prepare your race belt (for both bike and run)
• Drop off your post-race clothing bag at the bag drop area

On your way to the swim start, don’t forget: your timing chip and ankle strap.