It's the time of year when you take to the open water. You know you need a wetsuit, but have you considered a change of goggles? The small, clear goggles you've been using in the pool won't stand up to the demands of the open water.When it comes to swimming in the outdoors, you c...

lakes, your wetsuit should keep you warm, buoyant and streamlined, making you faster and more efficient in the water. If you can spend between £120-£270 on your first wetsuit you'll be able to choose from a great selection of suits targeted at slower

: To tighten spokes, use a spoke key to gently turn the spoke nipple next to the rim. Test after each 1/4 of a turn -  the note should become higher as the spoke tightens. If a wheel is severely out of shape it needs truing. You can buy a machine

for transitions just as you do for swim, bike and run. "Plan one-hour sessions every week. Run through all aspects of T1 and T2 - wetsuit removal at speed, getting on your bike, and getting off the bike for the start of the run leg. By training for transition, you

. "For Ironman Germany in 2006 and Ironman Switzerland in 2009, I obsessively looked at online course profiles and listened to banter about the races on the Runner's World forums. My training cycle loop has four climbs that matched those in the Ironman