Top tips for racing Challenge Salou – from a shallow swim to a PB-busting bike leg in the midday sun

Whether you’re racing for a PB or it’s your first time over the middle distance, Challenge Salou caters for all abilities and race-day goals. So if you’ve signed up for this year’s event on 11 May or it’s on the schedule for 2026, here we reveal how to get the best out of the course and make your race-day unforgettable.

Challenge Salou: voted best bike course in 2024

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Prepare for the wade/swim

The water off Llevant Beach is shallow and clear, making it ideal for first-timers, but it’s still worth getting in a few sea swims so that you’re ready for all eventualities in the two-lap, 1.9km swim. 

Given the usual warm temperatures, wetsuits may be optional but the race director gives the final decision on race morning. “Wearing a wetsuit would still be my preference, mainly for the extra buoyancy,” advises age-group triathlete Craig Burrows who raced the 2017 event. 

With a rolling start from the golden sandy beach, novices will benefit from practising running into the waves and then getting back out onto the beach. 

“The swim is easy to navigate and if you hug the line of the buoys then you can’t go wrong,” says Craig. “Being two laps, though, does mean that the faster swimmers may get caught up in traffic.”

And if you have time before the off, don’t forget to take in the glorious views of the Ebro Delta national park and Mussara mountain range.

Aero is everything

Winner of the Best Bike Course award in the Challenge Family Race Awards 2024, Salou’s closed-to-traffic, 90km bike leg is fast and flat over smooth highway – there’s just over 400m of climbing over three laps – so spending time in the aero position, on aerobars or a time trial bike, in training is imperative. 

“It does have a couple of short fast hills, but ideally you’ll still be in the aero position”, explains pro triathlete Tom Davis who finished third in 2024. “Practise being able to push hard for 2-3 minutes in the aero position to ride over the top of the hill, and still be able to get back up to speed straight after.”

Craig, who found that the long subtle ascents and descents really took it out of his legs, concurs with Davis: “If you can hold a good position and sustained power then you will fare well on the bike leg. Lots of sweet-spot training and aero position work would be my suggestion.”

THE ULTIMATE MEDITERRANEAN RACE-CATION

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Slow and build wins the race

The final four-lap, 21km run can get congested, so if you’re competing for age-group spots remember to focus on your own race and not get caught up or frustrated with what else is happening on the course. 

“My suggestion would be to take the first lap easy, build into lap two, progress in lap three and hold your nerve on lap four,” advises Craig. 

Prepare for the heat

When Craig raced in 2017, it was already 19°C when he exited the swim and it wasn’t even 8am. The last wave of athletes were off at 10am, which meant they’d be running in the mid-afternoon heat.

“If you’re someone who suffers in the heat then some heat training may benefit you in the final weeks before the race,” says Craig. “And on race day wear a hat and use the water at aid stations to douse it in water and cool yourself. I also poured ice down my tri-suit.” 

“If the race is going to be hot,”adds Craig, “then try and stay out of the sun as much as you can in the preceding days. I did this pretty well and made sure I was chugging down the hydration tabs, but if I hadn’t been constantly reminded to drink then I probably wouldn’t have been hydrated enough.”

Race first, holiday second 

If it is a holiday/race then try and position the race as close to the start of your trip as possible. “It may sound obvious, but for your mental state of mind it’s easier to race then relax than relax then race,” says Craig. 

Make the most of the finish line celebrations 

As with any race you take part in, the biggest tip is to enjoy it! You’ve done all that training, sacrificed time and money to be there, so don’t waste the opportunity to soak it all in. And this is where Salou cashes in on its celebratory and vibrant reputation, welcoming you to the red carpet beachfront finish line to a cacophony of cheers and congratulations. 

As with all Challenge Family events, your friends and family can join you for the final 100m to share in your achievement. Then it’s time to refuel, reflect and refresh at the post-race finisher’s party.

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