Kayak:13km on rising tide (Conwy River Estuary) Fell Run: 12km (Cowlyd & Crafnant Valleys) MTB: 19km (Gwydir Forest & Marin bike trail) SOLO: duathlon (run & bike only) or triathlon (kayak, run & bike) TEAM: team of 3 to include one female, 1 stage each of Triathlon