I did the”racer” (the whole distance in one day option) last year.
The first 10k run is pretty hectic and fast (or at least it was towards the front). A lot is along singletrack sections, with little chance for overtaking, so it is worth trying to get a good position early on. The road sections of riding are lovely, over good quality tarmac, with lovely views. THe cycling section after the first kayak is mixed, with some canal towpath, red-gradeish singletrack, than a lot of fireroad, and some bits of tarmac.
The final run is a bit of a killer. 25 miles or so of good, but rough paths over some pretty big lumps of mountain. If you want a good time, you’ll want to run most of it. If you want to complete it, a quick walk wouldn’t be the end of the world.
The final kayak… OUCH. Only a mile or so, but every bit of my body was cramping.
Superb experience, great race, well organised.