TameTheBison

Well, guess ours should be hydration related ;-) For the full Bison, it's well worth thinking about sodium preloading BEFORE the race. More on that in here: http://ow.ly/EGnd304...

Where should they order @thesweatexperts? Got a link?

Up first I'd say : try to find a hill near you that's steep no matter how long and ride up it once in a gear that's too big, then one that's too small and then one that's just right and then repeat until your form starts to really go. But, stay seated!

http://www.precision... and don't forget to use the code BISON10 for 10% off :-)

But, plug aside, it's important to personalise your hydration strategy as we're all different. The best way to get started with refining your hydration strategy is to take our free online Sweat Test: http://ow.ly/3ZgE304...

My tip is to not try to go off hard on first run especially the step section. You'll need to save your legs!

Good advice Nick! Having done the course a few times, you know what you're talking about. :)

In terms of hydration, it'll be key to take on some electrolytes to replace what you're losing in your sweat so you can maintain your performance up those hills, especially on the 2nd run stint!

Every athlete loses a different amount of sodium in their sweat, we see up to a 10x variance in net sodium losses from athlete to athlete.

Here's a blog on why sodium is critical to maintaining performance:  http://ow.ly/EGnd304...

Great advice!!

Worth a read after a session in these final weeks of training!

re: the hills, it's important to practice going downhill as well as up. Not getting that right at speed can ruin your race as easily as not having the stamina to get up there...

We wouldn't expect to be as hot as Kona, but yeah, athletes will be glad to have @thesweatexperts there!!

It may not be hot.....but there will be plenty of sweat loss still....and I predict possible cramoing

Sweat rates will be lower than the Big Island for sure, but we'd wager there'll be some pretty sweaty folks at the finish line for sure!

As we're talking about an event that is 3 weeks from now, you can benefit from a few more quality sessions before go time!

@thesweatexperts I would have salt marks on the trisuit for sure

Obviously, some hill rep sessions on the bike and run would be beneficial.

@TeamTriOne running on some hills.....followed by cycling up some hills....and then run up some more hills!

Here's another blog that might be a good read pre Bison: http://ow.ly/DrCn304... It's on how to stay hydrated when carrying fluids is difficult. Though, I'd imagine the aid stations are well placed?

At the same time, your nutrition should be dialled in as most people will be covering the distance in just about 3 hours.

Yep, important to have a strategy for staying fuelled as well as hydrated.

@TeamTriOne brick sessions are always important practice for duathlon but hill runs after hill riding are super tough!

@thesweatexperts We plan on having 2 aid stations on the run course, which will be just enough for our athletes.

So @tritrust have been on a course recce a couple of times and think we're even tougher than the Ballbuster?

The original Bison is 13km run, 30km bike, 13km run. This is a tough course.

We added the Bison sprint for those who are less keen.

The run course starts on gravelled paths, descends on grass and then takes on a grass/chalk footpath

As you can see above, the run course of The Bison is up the steps next to Bison Hill.. twice. The Bison Sprint only goes up there once, well twice (run/bike/run).

.....the serious climb on the run starts with some runnable steps, before finishing on a footpath through fields. Its 6.5k......but feels like more

But the views can take your mind off it all.....and of course, its much better than running on a road

Sounds like the views up there will be pretty spectacular. Not a part of the world we've raced in before...

it's always so much better running offroad. Can't beat it! I don't think you'd need any special shoes either. Standard trainers would be fine as it stays pretty dry up on the Chiltern hills

For the runners here (#ukrunchat) we have The Bison Trot. 6.5km over rough off-road terrain.

There is also a kids duathlon, The Bison Junior, as @teamtrione & @tritrust work with kids a lot. Should be great fun!! It's on grass and flat...

We've actually been running in our @HOKAONEONE road shoes on the recce days.

@bisonduathlon though it will include a mini-bison climb on the bike....we don't want the kids to totally miss out!

Big fans of @HOKAONEONE ourselves, good choice!

Elevation and GPX maps available on http://www.thebison....

we were at a great family event in Herts today. @townrunaround I should think some of those families would be interested in this event

only a few years until my daughter can take part. She is 4 at the mo and a keen triathlete in the making

Hoping to have some nicer maps online soon.

@UK_ATW We were also with the @tritrust at an event today and the parents were interested. Let's hope they join us.

@TheAlexCox make sure she does plenty of swimming when young and then join a running club when she's about 9 to start running cross country and track (avoid the adult parkruns...5k is too far for little legs...and joints...imho)

Will so. She can currently swim 4meters without armbands & aids and runs the Jr Parkrun in 17 mins and loves it. She gets to meet the Brownlee Bros next week when I am racing and is v excited as they are her sports hero's

definitely tougher I can vouch for that. I have done Ballbuster 6 times

@dunstabledownsNT is a fab location for an event like this.