I can't quite believe I'm writing this but there's only one day to go until our sprint relay challenge, the Dextro Energy Triathlon ITU World Championship Series London.We have printed off the event details, my outfit is planned and I have persuaded

.Today's hardcore session had several purposes. Firstly, I wanted to prove to myself that I could complete the distance with ease on August 6. Secondly, I wanted to pick up some much-needed road skills by closely following a cycling enthusiast friend. Thirdly, I

their mutinous cries during the final session. As a tool for triathlon training the powerBIKE™ offers some advantages, but obviously it has its limitations. For long-distance cycling, few things can prepare you as well as hours on the saddle. Shorter, more

pace or RPM and being overly cautious on the day.Having typed that lament, I can happily admit that I loved the race itself. Part of the battle building up to the Dextro Energy Triathlon London was to conquer my irrational dislike of cycling. Before

for 20 minutes Fri Rest Day Rest Day Rest Day Rest Day Sat CYCLE for 45 minutes easy CYCLE for 45 minutes easy CYCLE for 45 minutes easy CYCLE for 45 minutes steady Sun Rest Day Rest Day

How to use the schedule | Session KeyWeek 1Monday RestTuesday Swim session AWednesday Run session: 5-minute warm-up jog, 4 x (1-minute jog, 2-minute run), 3-minute cool-down jogThursday Bike session: 5-minute warm-up cycle, 5 x (20 seconds fast

and cycle the next day. Follow this pattern and you'll become faster at individual events that include recovery between disciplines. To excel in triathlon and duathlon, you need to train more specifically and simulate swim-to-bike, bike-to-run or run

on technique Tue RUN: Steady and relaxed 25 minutes. Cool-down walk 5 mins easy CYCLE: Warm-up: 20-25 minutes. Main: turn around and try to return 2-3 minutes quicker without going flat out. Cool-down: spin 5 minutes CYCLE: Warm-up: 10 minutes

-sec recoveries (time and count strokes for first, then maintain) Afternoon; CYCLE 30-40 mins steady Morning: SWIM 12-15 x 2 lengths steady, with 15-sec recoveries (time and count strokes for first, then maintain) Afternoon: CYCLE 40-50 mins steady

for the brave 30-year-old to step up to the challenge.On August 19, Flt Lt Cadman set off on a running, swimming and cycling slog between Marble Arch and the Arc de Triomphe. She ticked off a remorseless 87-mile run from London to Dover, a 22-mile swim across