and perhaps even take your running to a new level.One answer, and a possible way to improve your running time at the next triathlon, may be cross-training. Substituting some of your running with other cross-training enables you to complete extra endurance

and stretch."13. Bring a friendAlistair Brownlee, 2008 Triathlon World Under-23 Champion, says it's a good idea to have someone with you. "Not just to cheer you on, but to drive you home," he says. "You deserve it."14. Remember to mingleTriathlons are social

increase this section of the session to 8 x 75m (15-20 seconds rest) and later to 15 x 50m (10-15 seconds' rest)"Learn how to swim with the most efficient stroke you can. That way you'll be able to hold the stroke for longer and you will become faster

cycle, followed by a 10-15-minute hilly run. If you ever feel weak once off the bike in races, aim to practise with a short run after every bike ride. You can vary the pace depending on how you feel, but if you're consistent it will gradually feel