However long you've been swimming, and whether you're a nervous newbie or Ironman veteran, chances are you'll have questions. How can you improve your technique? What's the recipe for open water racing success? How can you trim down your times? Well

for Performers (with predicted times below 1:45) and an afternoon session for Improvers (1:45 and upwards).The pancake-flat four-lap course skirted Dorney Lake and allowed the Super Six to put their race pace to the test as the big day approaches.

Q. After running sessions I often have sore knees. Are there exercises I can do to improve knee strength?A. This is a frequent complaint from runners and triathletes. The most common problem is called runner's knee. This is a pain just below

is obviously important to power your run and replenish energy stores, but so is protein, as this improves carbohydrate usage and supports muscle recovery. Fat and fibre should be limited as they slow the transition of food through the  gut and can be a source

mesh upper of the sort that’s becoming Mizuno’s signature, plus improved rearfoot stability, and a smoother, more responsive ride.Two things have improved the Conviction’s stability: the foot sits lower in the shoe, and the Conviction now uses a similar

has only made simple improvements for the Addiction’s fifth incarnation.The main change is the use of a higher quality midsole foam (Substance 257), which now runs the whole length of the shoe, rather than in just the rearfoot. This is combined

and cushioning improvements. The most significant is an upgrade to a full-length SpEVA midsole (Asics’s higher-grade compound with more rubber), which results in better durability and shock absorption. There are also two changes to the 2090’s upper: more open air

Last year the Wave Mercury received quite a hefty update with the addition of carbon fibre to its double fan-shaped wave. That meant extra stability in this light, smooth and responsive shoe. All that Mizuno have done for 2004 is improve the upper

beefed up with a bigger insert of Mizuno’s VS-1 material, and the midsole foam is now thicker for better cushioning. Weartesters were quick to respond to the improvements to the Rider. This new version has a more cushioned feel, especially in the rearfoot

and their coaches. The goal: to find programmes that provide the greatest return for the effort we are putting in.If the following three programmes were all guaranteed to improve your marathon time by 20 minutes, which one would you choose? (A) Run 100 miles a week