, but some people are still caught out. Think about what you're wearing before you put on your wetsuit. Rack sensibly and with some thought for others, and try your best not to knock over anything when you go through T1 and T2.Simon Pearson, a triathlete

course there's no point cycling or running up hills for this length of time. But always use your race bike for training, even if you're on a turbo."Session 14-6hr bike: building up intensity over time.30-min run: 15-20 mins at race pace, 10-15 mins

from a running background, do not expect to record a personal best on the run leg because you will be tired after the swim and cycle. Your goal might be simply to finish the race, or to complete the course in a target time, such as three hours for a

race. Warm up on the bike for 10 to 15 minutes, then put in three or four 5K intervals at race pace. If you can use a course that simulates your next race, all the better.Arriving back at your transition, do a fast turnaround and head out for a 20

of some of the country's finest athletes and a sports scientist, we've come up with a list of the most common training and race-day misdemeanours and the tips you need to tackle or avoid them. These people have experienced them all, so now you don't have

effort. Marathon pace, if you’re fit, should be easier than threshold but a touch quicker than your easy runs. Your effort should be around 7.5/10.Q. Most of the tips I've read recommend marathon pace + 10-20% for most sessions. A lot of my mileage

work through, or whether you should take a step back, and focus on another race.Roadblock: You're boredIf you look at that 20-miler on your schedule and feel like you can't drum up the will to get out of the door, you're not alone. It can happen any

. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg

compromising your performance. Jon Alexander explored these matters while he was training for Challenge Barcelona in 2009. His plan was to race while trying to minimise his carbon footprint. He says there are three main issues: kit, diet and transport. Where

winner, of the Vitruvian Half-Ironman and the 2005 London Duathlon"I like to have everything else ready and organised so all I have to do for the last hour before the race is get my body ready. I do a 15-minute jog to warm up then five sets of strides