They always say it is the little things that separate the great athletes from the rest, and ahead of Saturday’s MS Amlin World Triathlon Bermuda, Flora Duffy has some last-minute advice for the race for her fellow age-group competitors.

Injury means the Commonwealth Games medal-winner and defending WTS Bermuda elite women’s champion will not be in the main event, but she’s racing as part of Team TriBermuda, so if you’re taking part, or want to know what makes Flora a world-beater, here are four tips from her for tackling Saturday’s races.

Fans, take note, Flora’s team starts at 8.15am with the harbour swim from Front Street and Flora will start her two-lap bike leg, leaving City Hall car park before 8.30am.

On the best strategy for time management she said: “Since transition is in City Hall, and the start of the race is all the way down on Front Street, it’s quite a way between the two, so allow some more time than usual, because it really disappears from when you’re racking your bike and getting down to the start, and being in the right spot. So, there are some time management things to be aware of.”

How best to battle the waters of Hamilton Harbour Duffy added: “If you’re not super confident, and you don’t want to get knocked about, maybe think about starting on the left or right side so you have a little bit of space, or even starting at the back.

“You don’t want to get to the first buoy with a bunch of people and get tangled up there, can be really not very nice.”

Reflecting on the difficulties of the daunting bike leg, she added: “The only thing is Corkscrew Hill. I don’t know how hot or humid it is supposed to be, but use the bike to hydrate and set yourself up nicely for the run. Maybe take in a gel or something.”

With the first two stages complete, there is just the run to overcome to which Duffy advises: “On every water stop, remember to grab water and throw it over you to keep yourself cool.

“Drinking water at that point isn’t going to really help you, if you’re dehydrated at that point it’s already too late. Just try and keep your core temperature cool.”

The MS Amlin World Triathlon 2019 is the second of three annual World Series Triathlon events that Bermuda will host; in 2021 the island will be home to the ITU Grand Final and Age Group World Championships.