This weekend will mark the inaugural Challenge Sir Bani Yas. Bringing long distance triathlon to the UAE for the very first time, alongside a middle distance race (with a strong PRO field), Olympic triathlon and a full suite of family-friendly side events. Race weekend is set to be jam-packed with swim-bike-run action, with ~3,000 amateur triathletes set to take to the race course.
If you’re racing Challenge Sir Bani Yas this weekend, or if you’re back home with FOMO thinking about securing your spot for next year. We asked triathlon coach Andrew Woodroffe to share his top race day tips and strategies to help you beat the desert heat and get the best out of yourself come race day.
The three key considerations for racing at Challenge Sir Bani Yas
With Challenge Sir Bani Yas fast approaching, it’s time to focus on key race-day strategies to tackle this unique and demanding course.
Prepare for the heat
The biggest factor on race day will be the heat, so preparation is essential. Ideally, you’ve done some heat acclimatization, but regardless, the conditions will still add extra strain. Managing this from the start will be crucial.
Pacing & effort management
Racing smart in the heat means pacing yourself carefully. The high temperatures will elevate your heart rate, making it harder to sustain your usual power and speed on both the bike and run. Adjust your expectations and race within yourself—going too hard too soon can be costly. For the full distance, staying within Zone 2/3 is ideal. Pushing into higher zones early will be difficult to recover from.
Pre-race cooling strategies
Before the race starts, do everything you can to stay cool. A wet towel around your neck, ice in your bottles, and even ice inside your helmet can make a big difference. The last thing you want is to start the race already feeling overheated.
Course analysis: tips for taking on each stage of the race
Those are the three main things you need to be thinking about, but let’s break it down further and get into each section of the race.
The swim
The average water temperature off Sir Bani Yas Island is between 23-27 degrees Celsius. So while you should be prepared for a non-wetsuit swim, it’s unlikely that overheating during the swim is going to be a major issue (most public swimming pools are kept at around 25-28 degrees Celsius, for context).
The course is straightforward, so focus on finding a steady rhythm and maintaining good sighting. Given that sunny conditions are highly likely, tinted goggles will be useful here.
Transition and the bike course
After the swim, take a moment in transition to hydrate and ensure you have everything you need for the bike. Rushing here can cost you valuable energy later.
The bike course is challenging—not just because of the heat but also due to one sharp climb per lap, contributing to a total of 1,228m of elevation for the long distance race. Pace yourself on the climb; use it as a chance to sit up, stretch your back, and take in fuel. If you push too hard, it could make the rest of the race significantly tougher.
Since the course is lapped – four for the long distance athletes – use the first loop to gauge your effort and note key sections such as the aid stations. As temperatures rise, focus on staying alert and avoiding small handling mistakes. Descending cautiously is always better than risking a crash for the sake of a few seconds.
Fuelling, hydration and cooling on the bike
Hydration and nutrition will be critical on the bike. Stay on top of your fuelling—aim to eat every 40 minutes and stay hydrated with electrolytes, not just water, to replace sodium losses.
Take your time at aid stations to properly replenish—saving a few seconds by rushing through them could cost you much more later. Pour water over your head and back to help regulate your core temperature.
Consider skipping the aero helmet in favour of one with better ventilation to prevent overheating. Apply sunscreen pre-race and consider reapplying in transition to minimize heat absorption.
The run
After the bike, take time in transition to rehydrate. Leaving a bottle of electrolytes in your bag to drink in T2 can be a game-changer.
Once on the run, keep your head covered with a cap or visor to shield yourself from the sun. Start at a conservative pace and build into the marathon. Going too hard early will be nearly impossible to recover from in the heat. Keep an eye on your heart rate—if it spikes too quickly, adjust your effort accordingly.
Aid stations are your best friend—use them wisely. Take the time to grab water, ice, and fuel, ensuring you stay cool and hydrated throughout. It can be worth walking the aid station to take on fuel, let it sit in the stomach before starting to run again. If ice is available, grab some at each aid station and place some inside your tri suit, in your hat, or hold it in your hands to help lower your core temperature.
The run course is flat and fast but will be exposed to the heat of the day, making smart pacing essential – especially for long distance athletes. The first 10 km might feel comfortable, but by the 25 km mark, fatigue, heat, and stress will start to set in.
Embrace the experience
Challenge Sir Bani Yas is a tough but rewarding race. If you respect the conditions, pace wisely, and stay on top of hydration and nutrition, you’ll set yourself up for a strong performance. Stick to your race plan, control your effort, and embrace the experience—this is a unique challenge in a stunning location, and you’ll want to cross that finish line feeling strong!
Remember a lot can happen during the race, you will go through phases of feeling good, bad and everything in between. Be patient ride the highs and lows and break down the race into small sections. Don’t think about the end goal or the marathon for example too early. Step by step looking after yourself and pacing wisely will see you finish the race strong.
Take a look at our Challenge Sir Bani Yas race guide for more details on the course, the best spots for spectators to see the action unfold. And of course, to get our recommendations of the must-visit places to check out while you’re in the Abu Dhabi area so you can start planning your post-race celebrations! You can also get our predictions for what might happen in the PRO field – take a look at our podium picks for the elite men and the elite women.
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