small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

, then 300m continuous relaxed. Cool down: 3 x 100m fast, concentrating on technique. SWIM Warm up: 3 x 75m steady with 15 seconds rest between efforts. Main set: 12 x [25m catch up and 25m NPSB (see key)] with 20 seconds rest between efforts, then 300m

by the Amphibians 2 Triathlon club. Each team member completes the race in turn, beginning with a 400m lake swim followed by an 18.5K bike race around the grounds of the park. Drafting is strictly forbidden and draftbusters will be on patrol to implement a 'three

, then 1M easy RUN 1M easy, then 1-3 x (6 x 250m, reduce recovery by 15 secs each time so that rep 1= 90-sec recovery, and rep 6= 15-sec recovery), then 1M easy RUN 1M easy, then 2-3 x (400m hard/400m steady, 300m hard/300m steady, 200m hard/200m

on the actual race day at the Ironman event.Swim-to-bike bricksDuring the swim phase of a triathlon you are in a horizontal position for the duration of the swim with the result that blood accumulates in your arms, shoulders and head. Stand to run out

.swimfortri.com).Pool session"This session involves holding race pace over an extended period and will help to simulate race-day conditions," says Bullock. "Do this 10 days before the triathlon." Warm up, doing 6-8 x 50m, with a 10-second rest between each. Do front crawl

is plenty. If you are training for a sprint- or standard-distance triathlon, building your long training sessions to twice the race distance is the best approach. If you are preparing for a half-Ironman distance race, aim towards 1.5 times the race distance