A Reflection – European Middle Distance Championships

By Dani Scott

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Build-Up

After two years of Ironmans and a packed training schedule, I was looking forward to a season with less volume and a shift in focus to middle-distance triathlons.

I ticked off all the training sessions and completed my taper, but I didn’t feel like I was in the same place fitness-wise as last year. I’d hit some PBs in the pool, but those times weren’t translating to open water, where I lacked confidence. My bike volume was significantly lower than the previous year, and as a result, my FTP, confidence, and speed had dipped. Running has always been my strength, and although I wasn’t quite at peak form, I was feeling confident after some solid brick sessions.

In the lead-up to the race, I had a plan. This event involved split transitions and a point-to-point bike leg, plus a unique 13:30 start time—something completely new for me. It meant adapting my usual race-day nutrition routine. No porridge and banana today—just a carefully thought-through alternative.

With lots of variables, my race plan was flexible, but broadly looked like this:

• Swim – Stay wide and aim for a smooth, stress-free effort. Sight every 6–9 strokes.
• Bike – Having driven the course, I knew what to expect. Nutrition: 60g carbs/hour, split into 15g chews every 30 minutes, plus Maurten carb drink mix—what’s worked before should work again. I didn’t expect to need aid stations unless I ran low on fluids. The aim was RPE 6–7/10 and to stay in the aerobars where possible.
• Run – Two electrolyte capsules in T2, a gel on exit, then two gels for the run (mile 6–7 and a spare). Water at aid stations. Pace: Target 7:45/mile and adjust based on how I felt.

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Race Day

We had a relaxed start – two breakfasts and a bus to T1 at 11:00. The temperature was rising quickly, with forecasts predicting 26°C+ by mid to late afternoon. Still, I felt relaxed and excited. I reminded myself: I’ve worked hard to get here, I’ve earned my place on the start line. Whatever happens, enjoy the experience, soak up the atmosphere, and take in the incredible scenery. It was a real honour to wear the GB kit for a second time.

At T1, we sorted the usual admin – bike checks, bags racked, wetsuits on, a quick acclimatisation dip – then waited to be called. Standing around in full wetsuits under the sun, it felt like we were baking. No idea what the temperature was, but it felt like an oven.

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Swim – 40:04 (2k)

Our age group was finally called, and we made our way 250m down a steep road to the reservoir. I was expecting a formal start signal – a horn, a whistle – but none came. People just jumped in and started swimming. So I followed.

The water was absolutely stunning – turquoise, clear, cool, and calm. It was a clockwise loop, so I stayed left and focused on long, relaxed strokes to conserve energy. I drifted wide a few times and had to correct my course. With only three buoys on the route, I mainly sighted off other swimmers, as the buoys weren’t visible from 1000m away.

I exited in 40:04 – slightly disappointed after swimming closer to 35 minutes last year. But on reflection, I swam over 2000m, so either my sighting was off or the course was long. My pace wasn’t far off previous performances.

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T1

A 250m uphill run – around a 40% gradient – led to transition. I jogged up with my wetsuit around my waist and goggles in hand. I took my time: dried off, applied suncream (I burn even in overcast UK weather!), and made sure everything was set. By the time I reached my bike, it was the only one left from my age group. I unracked it and got going.

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Bike – 3:04 (52.5 miles / 17mph avg)

I opted for my road bike after seeing the course profile (and planning to ride post-race while on holiday). Most competitors were on TT bikes, though I wasn’t alone on my roadie.

Usually I struggle with tight hamstrings at the start of the bike, but not today. The opening miles featured steep, technical descents and sharp climbs – no chance to gain momentum before climbing. I rode cautiously on the descents and tried to stay in the aerobars whenever it was safe to do so.

The heat was relentless. There was no shade and no let-up. But the roads were smooth and traffic-free, and the scenery was breathtaking. I stuck closely to my nutrition plan – chews every 30 minutes, carb drink throughout. I nearly emptied my first bottle by mile 25 and topped up at the first aid station.

Plenty of people overtook me – especially Aquabike athletes who’d started later – but I held to my plan and kept my effort consistent, knowing I could run well off it.

My final bike time was just over 3 hours – off my original target, but reflective of the honest, tough nature of the course. I dismounted feeling okay, if very warm, and ready to run.

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T2

Bike racked. Trainers on. Gels in pockets. Two electrolyte capsules swallowed—and out I went.

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Run – 1:53 (13.2 miles)

I started steady, took a gel, washed it down with water, and checked my watch: ~7:30/mile. It felt comfortable, but I knew I couldn’t sustain that in the heat. I pulled back to 8:00/mile, aiming to run strong and smart.

The run was three laps. Midway through the first, the heat really hit me. I’d expected it to be hot – but not this hot. Much of the course was exposed, with limited shade and few water stations. I was still holding pace and overtaking people, but doubts crept in.

Run Re-Evaluation – Plan C:
Stop at every aid station. Take one cup of water to drink, another to pour over my head. Run between stops. Walk the steep hill (~400m, 6% gradient) briskly. Stick to this.

And it worked. My splits were inconsistent due to stops and walks, but the running bits felt controlled. On the final lap, I managed to overtake two girls in my AG – only for a mid-race portaloo stop to let them pass again. I caught them back before the finish.

Like the bike, the run was a true test: trails, cobbles, gradients, heat, and switchbacks. But the course was beautiful – through the old town, along the city walls, and even down the bull run route (three times!).

I promised myself I’d enjoy this race and not get caught up in times or placings – and I delivered on that. The crowd support was incredible. On the last lap, I played to the crowd, waving and smiling as the cheers built. Hearing “Go Scott!” and “GB!” in all kinds of accents made it unforgettable.

I finished the run in 1:53, bringing my total time to 5:49. It was my second-slowest 70.3, but also a performance I’m proud of. I gave everything I had on a challenging day. I was humbled by the conditions and competition, but grateful for the opportunity to represent GB in a sport I love.

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Post-Race

The best part? Sharing the experience with Matt – he was waiting at the finish, having crossed the line 15 minutes earlier. We sat in the finishers’ tent, buzzing and recapping the day.

Thanks to everyone who supported me on the journey. This was a race that tested me mentally and physically – but also reminded me why I love triathlon.