Q + A: Jamie Whyte & Gina Crawford

Gina Crawford. Photo / Supplied

Two of the leading contenders in next week's Challenge Wanaka, Jamie Whyte and Gina Crawford, offer some useful tips for the weekend warriors taking on the full iron distance (226km) or the half distance (113km) for the first time.

What advice do you offer to newcomers to this distance?

JW: It pays to ride within yourself until halfway through the bike. Leave plenty in the tank for the run, have a good nutrition plan for race day but enjoy the experience.

GC: Enjoy the times when you are feeling good and push through the bad patches as you will probably feel good again just around the corner - so don't give up.

What food and drink do you recommend before and during the race?

JW: The night before, I always eat my mum's brown rice salad. In the morning I have a fairly light breakfast of oats and toast with honey. During the race, I fuel myself with nutrition products such as electrolyte drinks, energy bars, gels.

GC: Practice in training what you intend to do on race day. Most things are OK as long as you are used to training hard with it. Try not to have anything with too much fibre on race day or the day before.

How important is listening to your body throughout the day to make sure you are pacing yourself?

JW: It gets more important as the race goes on. It also pays to have a good nutrition plan to ensure you eat and drink enough throughout the race.

GC: Don't try to keep up with others if the pace is far above your capabilities or it will come back to bite you later in the race.