The Course


Please note that all main junctions will be marshalled but please be aware that marshals cannot stop traffic and the race is run on open roads so it is your responsibility to cycle safely. Anything deemed to be unsafe will be recorded by marshals and the race referee will impose a time penalty or disqualification, as appropriate (see above).

SWIM Holding Pen

ALL Athletes will be counted into the Holding Pen – please only access at the designated spot. We may have swimmers from the Sospan Sizzler exiting the water, they will be asked to stay to the left of the slipway as you will be asked to make your way down the right hand side,  please be mindful of fellow athletes.

SWIM – 1500m 

This will be a beach start  – you will swim out around the ORANGE buoys keeping them on your Right Shoulder. A quick  dash on the beach and round the bollard and then out for the 2nd loop for the Standard Distance Triathlon.

After the 2nd loop for the Standard Distance Triathlon you will head up the ramp and run 250m towards Transition which will be located by the harbour on grass.

You can IGNORE the Yellow Buoys – these are for the Sospan Sizzler Athletes Only.


The Bike Course for 2019 has changed – this will be ONE LAP and will follow the same route as that used for the Sospan Sizzler. This bike course will take you from the picturesque coastal village of Burry Port and into the rural splendour that Carmarthenshire has to offer. The 46km bike loop contains just over 3000ft of climbing but does also provide plenty of opportunity to average some high speeds as you return from Idole Carmarthen.  You will cycle past Kidwelly on your way back towards Burry Port Harbour.

View the Bike Course on an Interactive Map – BIKE COURSE

RUN – 10Km

Standard Distance Triathlon, 10km Course – You will exit from Transition and follow the Coastal Path back towards Pwll -  This is a fast, flat 2 lap course. There will be a feed station every 2.5km.

A course map will appear shortly

Transition Area