Team GB for Dani at the European Championships

“I’m hugely appreciative that I get to take on opportunities like this and represent GB in a sport I love.”

Build-Up

After two years of Ironmans and a busy training schedule, I was looking forward to a year of reduced training and a focus on middle-distance triathlons.

All training sessions were ticked off and taper complete, but I didn’t feel I was in the same place fitness-wise as I was this time last year. Although I’d hit some PBs in the pool, I wasn’t feeling confident in open water, and those pool times weren’t translating. My bike volume was significantly down compared to last year, and my FTP, confidence, and speed were suffering. Running has always been my strong point. While I wasn’t quite where I used to be, I was feeling confident, and my last few brick sessions had gone well.

Leading up to the race, I had a plan. Timings and logistics were different due to split transitions and a point-to-point bike leg. The race had a 1330 start—something new for me—which meant adjusting my usual pre-race nutrition. It wasn’t my standard porridge, banana, and 30g carb gel!

With many variables at play, my race plan was fluid, but roughly looked like this:

Swim – Stay to the outside and aim for a smooth, stress-free swim. Sight every 6–9 strokes.

Bike – (We’d driven the course, so I knew what was coming.) Nutrition: 60g carbs/hour, split into 15g chews every 30 minutes, plus Maurten carb drink mix. It worked in my IM and Cotswolds races—so why change it? On previous 70.3s I hadn’t needed the aid stations, so I planned to ride through them unless I needed extra fluids. Aim for RPE 6–7/10, and stay on the aerobars as much as possible when the course allowed.

Run – Two electrolyte capsules in T2, gel on exit, two gels for the run (one at miles 6–7, one spare). Water at aid stations.

Pace – Aim for 7:45 min/mile and see how it goes…

Race Day

We had a relaxed start: two breakfasts and a bus to the start/T1 at 11:00. The temperature was creeping up, with forecasts predicting 26°C+ by mid to late afternoon. I felt relaxed and excited for the day ahead. My attitude was: I’ve worked hard to get here, I’ve earned my spot on the start line. Whatever happens, I’m going to enjoy the experience, soak up the atmosphere, and take in the stunning scenery. It was an honour to wear the GB kit for a second time.

Once we arrived at T1, we completed all the admin bits: bike check, bags racked, wetsuit on, quick dip in the water to adjust to the temperature, and then the wait for the start. We stood cooking in our wetsuits in the sun while waiting to be called down. It was hot. I don’t know the exact temperature, but it felt like we were standing in an oven.

Swim – 40:04 (2k)

Our age group was finally called, and we made our way 250m down a steep road to the reservoir. I was expecting an official start signal—horn, whistle, something—but nothing came. People just jumped in and started swimming, so I followed.

The water was lush: turquoise, clear, cool, calm. The course was a clockwise loop, so I stayed left and focused on long strokes, trying to stay relaxed to conserve energy. I drifted wide at times and had to work my way back toward the group. With only three buoys on the entire course, I mainly sighted off other swimmers since I couldn’t see the buoys from 1000m away.

I finished in 40:04. Slightly disappointed, as I swam closer to 35 minutes last year. But I was also relieved—the swim had been playing on my mind beforehand. On reflection, I swam over 2000m, so my average pace wasn’t far off last year’s; either my sighting was off or the course was long.

T1

Now came the 250m uphill run—around a 40% gradient—into transition. Wetsuit to the waist, goggles and cap in hand, off I jogged. I took a bit more time than usual, drying off and applying suncream (I burn in overcast UK weather, so I wasn’t taking chances today). When I got to my bike, mine was the only one left from my AG… I unracked it and headed out.

Bike – 3:04 (52.5 miles / 17mph)

I opted for my road bike after seeing the course (and because I wanted to cycle on holiday post-race!). Most of the field were on TT bikes, but a few road bikes were out there too.

Usually I struggle with tight hamstrings at the start of the bike, but not today. The first 5 miles included technical, steep, downhill switchbacks followed by a sharp climb. I rode cautiously on the technical descents, and many climbs all started from zero—no momentum. Where I could, I stayed on my aerobars to maximise speed and efficiency.

The sun was relentless. No shade, no respite. But the roads were smooth and traffic-free—it was a beautiful but exposed course. I stuck to my nutrition plan, taking in carbs every 30 minutes. By the first aid station (25 miles), I’d nearly emptied one bottle, so I topped up and carried on.

Plenty of people overtook me—including speedy Aquabike competitors who’d started behind us. Previously, this might have disheartened me, but I stuck to my plan, pace, and what I knew I could run off.

I finished the bike in just over 3 hours—well off my goal time—but it reflected what I was capable of on a tough, honest course. I got off the bike feeling okay and ready to run (albeit pretty hot).

T2

Bike racked, trainers on, gels in pockets, two electrolyte capsules down—and off I went.

Run – 1h53, 13.2 miles

I headed out, took a gel, and washed it down with some water. My pace felt fairly conservative, but when I glanced at my watch, it showed around 7:30/mile. It was a hot day, and I knew I wouldn’t be able to maintain that pace. I made a conscious effort to slow it down to around the 8:00/mile mark, thinking that would be conservative enough to get me round in about 1h45.

The run course was three and a bit laps. Midway through the first lap, the heat really hit me—like I knew it was going to be hot, but this was really HOT. Parts of the course were exposed with little to no shade and not many water stations. I was still holding roughly 8:00/mile and overtaking people (though they were probably on their second or third lap), but I wasn’t confident I could sustain that pace to the end.

Run Re-Evaluation 2…

Plan C – Stop at the aid stations (I still haven’t mastered running or walking while drinking), take a cup of water, pour one over my head, and then run the rest—except for the big hill (about 400m with a 6% gradient), which I would briskly walk.

This was the plan I stuck to, and it seemed to work. My splits were all over the place due to the aid station stops and hill walks, but when I was running, I felt able to maintain a consistent pace.  On the last lap, I managed to overtake two girls in my AG, which gave me a boost—until a trip to the portaloo slowed me down and they overtook me. I managed to catch them again before the end.

Like the bike leg, it was a very honest, tough course with hills, trails, switchbacks, cobbles, and relentless sun and heat. Still, it was beautiful running through the historic old town, along the city walls, and even covering the route of the bull run—three times!

I told myself not to be consumed by performance, goals, or times, and instead to soak up the atmosphere and enjoy it—and that’s exactly what I did. The support was unreal. On the last lap, I played to the crowd, running down the streets waving my arms with a huge smile on my face. The cheers got louder and louder. Even better, they knew my name from my trisuit, so I was getting “Go Scott,” “Scotty,” “GB!” in all kinds of accents.  I finished the run with a smile on my face, without bonking or suffering from heatstroke.

The icing on the cake was sharing the experience with Matt—he was waiting at the finish line for me, having finished 15 minutes earlier. We sat down in the finishers’ tent, buzzing and recapping how the day had gone.