World champion Waugh shares training tips for DFC ahead of Dubai T100 Triathlon

Reigning T100 World Champion Kate Waugh has shared her advice for amateur athletes using this year’s Dubai Fitness Challenge (DFC) to prepare for the Dubai T100 Triathlon Weekend at Al Mamzar, where she races in the professional women’s race on Saturday November 14.

Race weekend falls within the tenth edition of DFC, which runs from October 31 to November 29 and challenges residents and visitors to complete 30 minutes of physical activity every day for 30 days. DFC is organised by Dubai Department of Economy and Tourism and Dubai Sports Council. This year’s programme features Dubai Ride, Dubai Stand-Up Paddle, Dubai Run and Dubai Yoga, alongside three free Fitness Villages and more than 23 Community Fitness Hubs offering thousands of free classes and activities.

Waugh, who won the T100 world title in 2025, said: “I think it’s an amazing initiative. Getting a whole city moving for 30 minutes a day for 30 days is such a simple idea, but having visited Dubai last year you can really see the impact it’s having.

“That’s what the T100 Triathlon World Tour is about too: making the sport accessible and exciting, and getting more people involved. So being part of DFC feels like a really natural fit. Racing in Dubai while the whole city is out being active makes it a special place to be.”

Dubai is the last of the four women’s races before the Qatar T100 Triathlon World Championship Final in Doha on 10–12 December. Waugh’s rivals at Al Mamzar include defending Dubai champion and T100 Race to Qatar leader Julie Derron.

DFC opens with Dubai Ride on Sunday 1 November, less than a fortnight before race weekend at Al Mamzar. Last year’s edition drew more than 40,000 cyclists onto Sheikh Zayed Road. Dubai Stand-Up Paddle follows at Hatta Dam on 7 and 8 November.

Waugh said: “It’s the perfect build-up. The Dubai Ride on 1 November is a great chance to get a good ride in, and seeing the roads closed and thousands of people out on bikes is really motivating. In those last two weeks it’s more about staying sharp than piling on volume. The Fitness Hubs are ideal for short, focused sessions, plus some mobility and recovery work. Then get some time in the heat and in the sea if you can. It’s all there on your doorstep, just like the T100 will be in Al Mamzar.”

Asked for her top three tips for amateurs heading into race weekend, Waugh said: “First, respect the heat. Practise your hydration and fuelling in training so nothing is new on race day. Second, be well-rounded. Don’t neglect your weakest discipline, because triathlon rewards consistency across the swim, bike and run. Third, trust your training and don’t cram in the final weeks. Arrive fresh, and enjoy it. You’re racing in a beautiful location, so take it in!”

Waugh also had advice for anyone looking for a new goal once their 30x30 is complete: “If you’ve done 30 days in a row, you’ve already built the habit, and that’s the hardest part. Pick a race that excites you. It doesn’t have to be the full T100 straight away. The sprint, the new Olympic distance or a relay with friends are great ways to start. Find a local club or group, because training with others makes it so much more fun. I’ve got friends from home who never thought they were sporty, and now they’re signing up for races too. Just give it a go!”