, balance, core rotation, aquatic breathing skills and core kicking. It doesn't matter where you are in your swimming career, everyone has to first master these skills.3. Since TI believes swimming is a technical rather than an endurance sport, drills always

such as PowerBreathe: blowing into the adjustable inflation valve gives your lungs a real workout.Contact: www.gorebikewear.comOrca Women's Lite Vest, £45.99Perhaps the most aesthetically pleasing option, this gilet has reflective piping running throughout its

to do the efforts as hard as you can. Just the nature of the lower cadence and the 'pausing for breath' effort will have the desired effect. David Tilbury-DavisDavid Tilbury-Davis  has been involved in triathlon for more than 10 years. He began his

 (thanks to whoever you were)  but unfortunately, I went over on my left ankle. I managed to get to the side of the road, hang onto the railings and draw breath.Within seconds a lady from St. John's Ambulance was at my side enquiring after my health. I explained I had

with the arms crossed and elbows kept high. From here, take a diaphragmatic inward breath (as described in the lower-abdominal exercises), hold the air in your lungs and then draw the belly button inwards. This position will protect your spine through

A long-sleeved jacket could be the most expensive and under-utilised piece of kit in your running wardrobe. If it's fully waterproof, it doesn't breathe. If it really breathes, it isn't waterproof. Even if it does a good job of both, it's too warm

, Dr Tim Noakes says that the most plausible theory is that the liver and other organs are connected to the diaphragm by ligaments, and that as the diaphragm rises when we breathe in, the liver jolts down as the foot hits the ground. This stretches

the burn', but do not put yourself through pain. Breathe easy. Lots of people accidentally hold their breath, causing muscles to tense and making stretching harder. Breathing steadily relaxes your muscles and supplies them with oxygen

Closing Soon...Wedgnock Winter Hills & Spills Series (Race 1) (Warwickshire, November 7) If the scenery at this new race series doesn’t take your breath away, the tough climbs will.Poppy Run 5 (Lincolnshire, November 8) Raise money for the Poppy

the spine and joints in different directions.Track down a professional Pilates class at your local gym. In the meantime, here's two taster exercises:Lateral or side bend Sit tall with your arms hanging at your side. Take a deep breath slowly and as you