decent level of fitness and honing your performance in all three disciplines – swimming, cycling and running – before competition starts again in the spring.The guide will help you achieve the basics in building core strength, developing stamina

core muscles, which have a major impact on your running technique.Ralph HydesRalph Hydes is a running, duathlon and triathlon coach. He has helped many athletes reach international-level competition and has been the trainer to corporate teams

for mountain running," says Frost. The core    » strength you develop running off-road will ensure good technique even in the late stages of a triathlon. In the mindWhen you're in an unpredictable off-road environment, not knowing what lies round the next

bike sessions will help you become used to the numb-legs sensation and running even for 5 or 10 minutes off the bike will help improve your overall run speed.Ralph Hydes Ralph Hydes is a running, duathlon and triathlon coach. He has helped many athletes

When you incorporate hills into your triathlon training, you'll develop strategies for climbing efficiently, but you can also learn from the experts. Mark Hartell, winner of the 2008 Vasque Ultra-running Championships, always prepares himself mentally for a

The best runners in a triathlon make it look easy; they seem to glide along, their muscles relaxed, their gait controlled and their speed constant. And fast. These are the triathletes who don't take running for granted, as many of us do

will run strong and you will run fast.The Ups and downsYour upper body has the job of maintaining good arm swing (utilising a strong 'elbow drive'), holding good posture (courtesy of strong core muscles), breathing, directing (line of sight), focusing