.Chris Courage joined Zoom Tri Club 12 months ago, after doing his first sprint triathlon: "I really enjoyed my first race, wanted to improve and thought that if I joined a club that would be a great help."Courage, like many novices, was apprehensive about

the race. “Triathlon is an endurance event,” says Chris Chamberlain, an exercise physiologist at Royal Holloway, University of London. “Varying the types of ride you do helps your body to access all the different energy systems needed for this kind

at the next race. Ultimately, triathlon is not about being a brilliant swimmer, cyclist or runner, it is more about successfully combining all three sports.Q. How can I get through the transitions successfully?A. Transition - the so-called fourth sport - can

to take note and act - novice waves have been introduced at many races around the country."Triathlon can be daunting for newcomers," says Darren Roberts, triathlete, coach and author of How Triathlon Ruined My Life (Upfront Publishing, £9.99).With

It is normal to have mixed feelings about the swim portion of a triathlon. Even experienced triathletes can feel nervous about the washing machine-experience that is the swim start. But with the right guidance you can make a first-class start.1

with studies and research, others aren't as well grounded in science: in short, some rules are made for bending.Rule One: Always warm up and cool down.The Whole Truth: While a proper warm-up is a must, especially before a race, a cool-down isn't always