to see Great Britain's Rachel Joyce first lady out of the water, in an impressive 52:25, followed by Ironman rookie Brit Julie Dibens in 53:50.By now the age groupers were well underway in the bay as the pros set out on the bike course, which started
Knog Blinder Bike Lights, £34.99 eachAlison says: The Knog Frog is one of the most copied light designs in existence, thanks to the clever silicone design and bright colours. But the cool folk at Aussie brand Knog would rather set new trends than
to alison.hamlett@natmag-rodale.co.uk.Follow these links to check out some of the Q&As we've already featured on the site:Swim Q&AsBike Q&AsRun Q&AsLive Online Coaching ClinicWe’re also planning to start a live online coaching clinic on the first Monday
the crowds around the swim start are incredible but the bike course can be pretty barren. Apart from the draft busters, lead bikes and camera crews, the only people out on the course are the other competitors. The race goes through black lava fields that pump
– with a personal best of 2:24:40 – but I couldn’t win one. My best place was second at the Kingston Marathon so I decided to give triathlon a go. At the Kirtons Farm race there were no set distances so we swam a mile, biked 40 miles and ran 13 miles. I
20 minutes on the bike before doing 20 minutes of strengthening exercises that target his quads, glutes, shoulders and arms.Coach Richard Mukche explains to us that elite runners often ‘disappear’ for a while before and after races they’re targeting
and miniature steam rollers clogging up the route, quite a few runners stashed bikes in the hedges just outside Pauillac and hopped on to them as soon as the race began. "They're just cheating themselves," we all agreed every time a bike overtook us. Besides
days I put in around 30 hours. Every swim I do is at least 5K. I do two hard bike-to-run sessions every week. On Saturday we do a criterium race, which lasts for an hour, then we jump off and run 8K quite hard. I do one long track session a week
.Pace YourselfIf you find that you start every ascent - on your bike or on the run - full of energy and enthusiasm, only to fade alarmingly before you're even halfway up, you're setting off too fast. And that could spell disaster further into the session."If your
training should reach its peak four weeks before the event and your last long run should be three weeks before race day. Also, get it into your mind that rest means rest: don’t substitute a two-hour run for a one-hour run and a two-hour bike ride or even a
