In the kit-crazed world of triathlon, we are sometimes judged by our fashion sense as well as our sporting ability, often by the more elite (and more than a little vain) among us. But many style rules exist for a purpose - not only do they prevent

m.For example:> 20-25 x 100m, 15 seconds recovery> 12-16 x 150m, 20 seconds recovery> 8-10 x 250m, 30 seconds recovery> 5-6 x 400m, 60 seconds recoveryTry to keep a consistent swim stroke. As you progress, reduce rest intervals before increasing pace

(rpm). Typically cycling at a cadence 80 to 95 is most efficient.Gearing Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10. The bigger the chainring on the front

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

interval-based," says Dixon. "Try a session where you do 10 seconds hard, 10 seconds easy, 20 seconds hard, 20 seconds easy, all the way up to 60 seconds and back down again."This session can be done on a gym bike, a turbo bike or out on the road. Another

in place with rubber bands. 10. Leave your bike in an easy gear (middle on the back cogs and small front chainring) so that pedalling is easy when you jump on. 11. Put baby oil or Vaseline on your shoulders, wrists and ankles; this helps you remove your

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

.Duathlons are raced over sprint distances, such as 2mile/10mile/2mile, short distances, such as 8mile/24mile/ 8mile or much longer distances, a prime example of which is the 10K/150K/30K Zofingen Powerman. The 2008 World Long Distance Duathlon Champion Catriona

hard, 1M easy; or speed session (eg 4 x 1K with 200m jog recoveries) RUN 1M easy, 3-4M hard, 1M easy; or speed session (eg 10-12 x 400m with 200m jog recoveries) RUN 1M easy, 4M fartlek, 1M easy Wed SWIM 16-20 x 1 length steady, with 10

as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average