Champ Cameron Brown's top-10 tips for first-timers

Cameron Brown is the 10-time champion of Ironman New Zealand.

Cameron Brown's name is synonymous with Ironman New Zealand. The 10-time champion of the event, which is a world-record for success at any ironman event, offered his top-10 tips for first timers competing in the 30th event.

1 With the race on a Saturday, I advise you take the Thursday off, chill out, put your feet up and relax as much as possible.

2 Keep hydrated but don't go mad, just drink to thirst, the same goes for what you eat, don't over-indulge you'll just end up feeling bloated. Eat healthily, maybe cut back on the caffeine and roughage.

3 Friday dawns and it's a big day for preparation - I like to head out early for a quick 10-minute swim, 30-minute easy spin and a 10-minute run to keep my body ticking over then it's time for a good breakfast.

4 Start preparing your nutritional requirements for race day after breakfast, that way you know you've got it all sorted. The same goes for all your race gear, one final check of the list.

5 Don't rush getting down to rack your bike but don't leave it until the last minute. In Taupo and at many other races there can be a bit of a queue and you certainly don't want to forget anything. If possible do a walk through of the transition area so you know where your bike is and the entry and exit routes.

6 The night before the race I like to be in bed by 8pm but don't panic if you can't sleep. All the good sleep you had the week before the race should carry you through.

7 Race morning I'm up early, chow down breakfast and I'm off to transition. I like to check my tyres and ensure special needs bags are in the right place.

8 Get down to the swim start nice and early otherwise there can be a bit of a traffic jam getting into the water. Stay calm.

9 My advice for the bike and run is similar - don't start out too hard. Pace yourself not others and don't miss any of the aid stations.

10 With just 10km to go grit your teeth, you're almost there, that finish chute is fantastic, enjoy every moment.Peter Thornton