, GwyneddDISTANCE Middle Distance (2K/78.5K/20K)SWIM Lake BIKE Road RUN Roadwww.wrecsamtri.org.ukThe Bala Half-Ironman is not for the faint-hearted. This is a tough race set in some of north Wales' most breathtaking scenery. The triathlon starts with a 2

you, this race is half off- and half on-road. It features two 5K trail runs through the beautiful but bumpy terrain of the New Forest, leavened by a flat, fast 20K Tarmac bike course. www.racenewforest.co.ukTri and Run Ballbuster, 7 NovemberFancy a

continuous running as follows:• 5 minutes at 30 beats per minute below 5K race pace OR 5 minutes steady• 5 minutes at 20 beats per minute below 5K race pace OR 5 minutes at marathon pace  • 5 minutes at 10 beats per minute below 5K race pace OR 5 minutes

Ward. 15-min bike at race pace: "You need at least 15 minutes on the bike to transfer the blood from your shoulders to your legs."Session 210K bike: Do 5-minute intervals at race pace.2.5K run: Set up your bike near a running track so you can practise a

groups improved their VO2 max significantly, and reduced their 5K run times by seven per cent (running only) and eight per cent (running and cycling).  These results show that augmenting a running programme with cycling showed no drop in performance over

race. Warm up on the bike for 10 to 15 minutes, then put in three or four 5K intervals at race pace. If you can use a course that simulates your next race, all the better.Arriving back at your transition, do a fast turnaround and head out for a 20

three of the triathlon sports:• A 1000m-swim at 90 per cent MHR, followed by a 5K cycle or turbo at 90 per cent MHR, followed by a 2K-run at 90 per cent MHR.