Sport

Blenheim triathlon

22 days to race · Sat 6 Jun 2026

Race projection — M35–39 field (280 finishers) — v5: Week 4 brick

Target finish

1:25:14

updated from brick run laps

Field position

~20th

of 280 M35–39

Top

of age group

vs previous est.

−1:68

1:27:22 → 1:25:14

Discipline breakdown — Rob vs field

Swim Strava

P1013:44

P2514:43

Med16:26

P7518:53

Rob ~P613:18

faster than 94%

769m · 1:46/100m · HR 152–159

Bike GPX

P1038:22

P2540:11

Med43:26

P7548:00

Rob ~P738:00

faster than 93%

274m climb · 19.78km · FTP-based

Run updated

P1026:00

P2527:50

Med30:50

P7534:17

Rob ~P1024:45

faster than 90%

4:14/km settled · HR 166 · Zwift brick

T1 unchanged

P255:42

Med6:28

P757:34

Rob6:28

median assumed

T2 unchanged

P252:09

Med2:39

P753:14

Rob2:39

median assumed

Finish time distribution — M35–39

Field Rob’s target (1:25:14) Median (1:39:40)

Summary projection — v5

Swim

13:18

6:28

Bike

38:00

2:39

Run

24:45

Finish time

1:25:14

Field position

~20 / 280

Swim: timed SHAC (Strava). Bike: FTP-based, 274m climbing, 19.78km GPX. Run: lap 1 actual (4:36) + settled 4:15/km for 4.71km, shaded for outdoor rolling bike vs flat Zwift. Transitions: field median.

Easter reactivation

Pre-week 5–11 Apr

Day	Session	Priority
Sun	Zone 2 10km run, HR under 145 (~5:15–5:35/km)	Done ✓
Mon	Easter — rest	—
Tue	Pool swim — 3×900m, 90 sec rest. Easy effort, focus on stroke	Flex
Wed	Fixed PT 6:30am	Keep
Thu	Key SHAC — 2–3 easy laps (800–1200m), wetsuit on, no pace targets	Keep
Fri	Key Bike fit — Maison du Velo. Afternoon: Zwift sweet spot 60 min	Keep
Sat	Fixed Circuits 9:30am	Keep

SHAC and bike fit are the two unmissable sessions. Tuesday swim is a bonus if it fits.

Phase 1 — Base & brick introduction (Weeks 1–3)

Week 1 12–18 Apr · First brick + long Friday ride

Day	Session	Priority
Mon	Pool swim — 4×900m, 60 sec rest (3600m). Lunch: Zone 2 run 8km, HR under 145	Flex
Tue	Hard bike Zwift sweet spot or Box Hill (3–4 reps), 60–75 min	Drop
Wed	Fixed PT 6:30am	Keep
Thu	Key Brick: Zwift 30 min sweet spot (300–315W), then run 2km easy. Transition under 90 sec	Keep
Fri	Outdoor 60km ride, steady. Zwift 75–90 min if wet	Flex
Sat	Fixed Circuits 9:30am	Keep
Sun	Rest	—

Thursday brick is unmissable. Tuesday hard bike is the first casualty if the week gets busy.

Week 2 19–25 Apr · Race-distance OW benchmark + fartlek brick

Day	Session	Priority
Mon	Pool swim — race pace: 300m warm-up, 10×90m hard (20 sec rest), 300m cool-down. Lunch: Zone 2 run 8km	Flex
Tue	Hard bike Zwift race or intervals, 60–75 min	Drop
Wed	Fixed PT 6:30am	Keep
Thu	Key Brick: Zwift 45 min sweet spot (300–315W), then fartlek 3km — 5 min easy, 5×(90 sec hard / 60 sec easy). Hard: HR 165–170	Keep
Fri	Key Outdoor SHAC — 1 easy warm-up lap (~350m), then 2 continuous laps timed (race-distance benchmark). Wetsuit on, sight every 8–10 strokes. Afternoon: 60km Zone 2 ride (optional)	Keep
Sat	Fixed Circuits 9:30am	Keep
Sun	Rest	—

Three unmissable — Thursday brick, Friday SHAC, Saturday circuits. Tuesday is the only one that can go.

Week 3 26 Apr–2 May · First full brick run distance

Day	Session	Priority
Mon	Pool swim — threshold: 4×750m, descending rest (90/75/60/45 sec). Lunch: Zone 2 run 8km	Flex
Tue	Hard bike Zwift sweet spot or Box Hill (4–5 reps), 60–75 min	Drop
Wed	Fixed PT 6:30am	Keep
Thu	Key Brick: Zwift 50 min sweet spot (300–315W) solo Tempus Fugit. Run 5km: first km capped 4:45/km, then 3×1km at 4:20–4:30/km, 400m easy, 1km cool-down	Keep
Fri	Outdoor 80–100km ride, steady. Zwift 90 min if wet	Flex
Sat	Fixed Circuits 9:30am	Keep
Sun	Rest	—

Thursday brick unmissable — first full 5km brick run. Solo flat route, no pacer. First km must be 4:45/km. Tuesday goes first.

Phase 2 — Race-specific load (Weeks 4–5)

Week 4 3–9 May · Peak load — race-effort brick + 100km ride

Day	Session	Priority
Mon	Pool swim — race sim: 300m warm-up, 750m race effort (timed), 200m easy, 750m race effort (timed), 200m cool-down. Lunch: Zone 2 run 8km	Flex
Tue	Hard bike Zwift race or structured intervals, 60–75 min	Drop
Wed	Fixed PT 6:30am	Keep
Thu	Key Brick: Zwift 45–60 min at race effort (270–285W) solo flat. Run 5km: first km capped 4:45/km, then 3km at race pace (4:30–4:45/km), cool down to 5km	Keep
Fri	Key Outdoor 100km ride, steady to moderate. Zwift 2 hrs if wet	Flex
Sat	Fixed Circuits 9:30am	Keep
Sun	Rest	—

Peak week. Time your 750m pool reps Monday. Thursday brick non-negotiable — solo flat, first km 4:45/km. Friday can shorten to 60km if Thursday left you flat. Tuesday goes first.

Week 5 10–16 May · Recovery week

Day	Session	Priority
Mon	Pool swim — easy: 2×750m, 60 sec rest. Lunch: Zone 2 run 5km (skip if legs heavy)	Drop
Tue	Zwift 45 min Zone 2 — active recovery	Drop
Wed	Fixed PT 6:30am — lighter load if possible	Keep
Thu	Rest — deliberate recovery day	—
Fri	Zone 2 Easy 60km Outdoor or 60 min Zwift Zone 2	Flex
Sat	Fixed Circuits 9:30am	Keep
Sun	Rest	—

Recovery week — almost everything is droppable. Thursday rest day is sacred. Arrive at Week 6 fresh.

Phase 3 — Final hard weeks (Weeks 6–7)

Week 6 17–23 May · Race simulation — dress rehearsal

Day	Session	Priority
Mon	Pool swim — sharpener: 300m warm-up, 5×150m race effort (30 sec rest), 300m cool-down. Lunch: Zone 2 run 8km	Drop
Tue	Zwift moderate, 60 min at 75–80% FTP — save effort for Friday	Drop
Wed	Fixed PT 6:30am	Keep
Thu	Key SHAC — 1 easy warm-up lap (~350m), then continuous 750m timed effort. Wetsuit on, race-day pace. Target: beat Week 2 benchmark (13:30)	Keep
Fri	Key Outdoor Full race sim: 19.8km at race effort (270–285W), immediately run 5.4km — first km capped 4:45/km, then 3.4km at race pace. Race kit, T2 under 60 sec	Keep
Sat	Fixed Circuits 9:30am	Keep
Sun	Rest — Italy starts Saturday 24th	—

Thursday SHAC and Friday race sim both non-negotiable. Monday and Tuesday can both go. First km of the run is 4:45/km, no exceptions.

Week 7 24–31 May · Italy — taper

No structured training. Walk, eat well, sleep. Sea swimming if the opportunity arises — sighting in the sea is harder than a lake, genuinely useful prep.

Don’t sneak sessions in. Week 6 was the last hard week.

Keep Fitness is banked. Rest delivers it on race day.

Race week

Race week 1–6 Jun · Blenheim Sprint Triathlon Saturday 6 June

Day	Session	Priority
Sun	Rest — back from Italy	—
Mon	Easy Zwift 30 min — wake the legs up	Drop
Tue	Zone 2 Run 3km easy — last run before race day	Flex
Wed	Fixed PT 6:30am — mobility and core only, no heavy lifting	Keep
Thu	Optional 15–20 min easy pool swim or SHAC dip — rest if in doubt	Drop
Fri	Rest — kit check, bike check, eat well	Keep
Sat	Key RACE DAY — 750m swim · 19.8km bike · 5.4km run First 100m swim controlled. Hold 270–285W on bike. First km run capped 4:45/km → race pace 4:30–4:45/km.	Keep

Race week adds no fitness. If in doubt, rest.

Provisional guide — final version due 11 May 2026. Queries: blenheim@supertri.com

Your Race Day Timeline

Wave 15 — Saturday 6 June 2026

11:40

Registration opens — packet pick-up, timing chip, bib (90 min before start)

12:10

Transition opens for check-in — rack bike, set up kit (60 min before start)

12:50

Walk to swim assembly — briefing 20 min before your wave

13:10

Wave 15 start — into the water

~14:35

Target finish time (1:25:14 projection)

Event Weekend Schedule

Saturday 6 June

Time	Event
07:30	Event site open — Blenheim Palace
08:00	Transition open for check-in (early waves)
09:00	Premium Sprint — race start
09:10	Weekend Warriors — race start
09:20–14:50	Sprint — rolling wave starts
11:40	Your registration window opens (Wave 15)
12:10	Your transition opens (Wave 15)
13:10	Wave 15 — your start
12:30	Sprint Relay — race start
17:45	Course curfew

Getting There

Venue: Blenheim Palace, Woodstock OX20 1PS

⏱ Arrive 90 minutes before your start = by 11:40. Allow time to park, walk to transition, rack, set up, and walk to swim start.

By car M40 J9, follow signs to Blenheim. Free parking for competitors — pre-book spectator tickets via the Blenheim Palace website.

Public transport Nearest rail: Oxford Parkway. Blenheim is 8 miles north-west of Oxford on the A44.

Spectators Must purchase an admission ticket. Annual Pass holders free. Dogs on leads, not in transition.

Race Day Checklist

● Red = mandatory to compete.

Swim

Trisuit or swimwear

Wetsuit (compulsory unless water ≥25°C)

Swim goggles

Swim cap — collect at swim start (issued in race pack)

Body lubricant (Uberlube) — wrists & ankles for wetsuit removal

Bike

Bike (racked in transition at check-in)

Helmet — clip BEFORE touching bike; stays on until bike racked after ride

Cycling shoes, socks, sunglasses

Spare tube, tyre levers, pump — no mechanics on course

Bottles and nutrition — no aid stations on bike course

Run

Running shoes

Running hat, watch

Other essentials

Race bib + race belt (back during bike, front during run)

Timing chip — LEFT ankle, strap UNDER wetsuit. Return after race (£25 if unreturned)

Photo ID for packet pick-up

Dry clothes for after

✍ Write your emergency contact on the back of your bib in permanent pen before heading to transition.

Packet Pick-Up

LocationBlenheim Palace — Showground

Your windowFrom 11:40 (90 min before Wave 15 start)

What to bringPhoto ID · Registration QR code · British Triathlon card (if annual)

In your packRace bib · Sticker set (1 seatpost, 1 helmet front) · Wristband · Timing chip

WristbandDo NOT remove — needed for transition access and bike collection post-race.

Transition Check-In

⏱Your transition opens 12:10 (60 min before Wave 15). No family/friends in transition.

Before entering transition

Secure wristband — do not remove.
Affix seatpost sticker on seat post.
Affix helmet sticker on front of helmet.
Put on helmet with strap fastened for inspection.

Racking is by swim wave — find your section. First-come within section. Bikes by the seat, front wheel down. Enter via West Courtyard after swim, North Gates after bike.

Swim — 750m

VenueWaterloo Lake. Walk through/around transition to swim start, down the grass bank.

StartPulse start — one by one, individual chip timing. Acclimatise if needed, move left to let others pass.

Water tempHistorically 13–20°C. Wetsuit compulsory unless ≥25°C.

CourseSprint turn to second set of yellow cube buoys. Finish at Boat House. Sight every 8–10 strokes.

ExitPontoon dips into water — swim onto it. Then 400m uphill to transition, keep left.

Swim cut-off

30 minutes after the start of the final Sprint wave.

If in difficulty: roll onto your back, raise one arm. A kayak will assist.

T1: Swim → Bike

400m uphill, keep left. Wetsuit off, goggles off, cap off — then helmet on BEFORE touching bike. Mount AFTER the mount line.

Bike — 19.7km (3 laps)

CourseFast and undulating. Keep left returning to transition.

Hazards2 fast descents. Bladon Bridge: steep bump on far side.

Aid stationsNone — carry your own hydration.

Non-drafting. 12m draft zone. 25 sec to pass. Headsets forbidden.

Bike cut-off

Saturday: 17:15

T2: Bike → Run

Dismount BEFORE dismount line. Rack bike in same spot. Helmet stays clipped until bike is racked. Bib on front, then follow Run Out signs.

Run — 5.7km (2 laps)

CourseUndulating, loops around Waterloo Lake. At the crossroads: left for lap 2 or straight on to finish.

Aid stationKm 1 near finish crossroads — Maurten, water, bananas.

Run cut-off

Saturday: 17:45

Bib on front. Count your own laps.
No headphones (incl. bone conduction), no phones.
Trisuit must be zipped — no bare torso.

Finish

Finish lineCross alone — bib visible, trisuit zipped. Finisher shirt and medal at the line.

Post-finishWater, Maurten, fruit immediately after finish.

Chip returnReturn chip at the timing tent — £25 if unreturned.

Health & Safety

Do not race if unwell — fever, chest pain, vomiting, diarrhoea. Emergency contact on back of bib in permanent pen.

DNS / DNFReturn chip to timing tent so your status is recorded.

Warm weatherWetsuits compulsory ≤24.9°C · Disallowed ≥25°C.

ResultsLive tracking + SMS to number provided at registration. Photos via FinisherPix (must have opted in).