Defending champion Marius Acker shares a couple of his top tips for the Cayman Islands Triathlon.  

Swim
Wear your goggles underneath your swim cap, this is to ensure that no one accidentally kicks or pulls your glasses off your face. If you’re not a strong swimmer, start at the back of the pack to avoid the rush at the start. Baby shampoo applied to the inside of your goggles will stop them from becoming misty and ensure your goggles stay clear during the race.

Bike
Start hydrating as soon as you get on your bike, as you will be already dehydrated from not drinking during the swim. Finish drinking about five minutes before you dismount the bike and also make sure that you spin in an easy gear the last minute or two before you enter the transition area in order to get your body ready for the run.

Run
Start conservatively and run easy the first three minutes before you start pushing the pace. If you start cramping, don’t stop running as the cramping might go away after a while – only stop if it becomes unbearable. Also ensure that you are comfortable on the run. Wear a hat and if you can’t run without socks, take time to get them on before you head out on the run.

You might want to apply petroleum jelly in areas that are likely to chafe as well, but this you can do before the swim.

Pacing
In all three disciplines, pacing is very important. Take care not to go out too fast on any of them. Ease into each one and push towards the end, especially the run. If you do walk on the run, incentivise yourself by just walking at the water stations and then start running as soon as you leave each station.

Over-hydrating on the run will cause you to feel bloated and may lead to cramps so take small sips at each station as opposed to finishing a whole cup or bottle on the run.