Posted: 10/10/2016 at 14:03
Swim - do as much as you need to feel confident and strong in chop and swell. Could be very little if you're already a confident swimmer, or quite a bit if not.
Bike - same thing in a way. Do lots of hills in training until you feel at an advantage on a hilly course.
Run - no need to go mad. By the time you get to the run on race day it's uncharted waters. Better to get to the start uninjured than to make the whole thing impossible/miserable by having done too many long runs in training.
I agree with decadave on all points except Winging it - Wales doesn't take too kindly to that approach!