of yellow-clad triathletes who compete in international Ironman events, originally one outing a year but now several – although the main one is a big group holiday event with its own awards ceremony post-race. So popular has the Pirate Ship of Fools become

that produce big results, because it doesn't take much to make the first fitness gains," says Paton who works at the University of Waikato, in Hamilton, New Zealand. Paton is a former international cyclist who gave up his dream of the pro tour when he realised

distance race he ever entered as a teenager. He obviously had legs, guts, and stamina from the go.He also won a more recent running race. This time it was a run-bike-run affair called the Dirty Duathlon in Rocky Hill, Texas, back in December 2002

in training distances, anaerobic capacity, and strength." A chapter in the International Olympic Committee's 1992 book Endurance and Sport reported a study of runners who did 12 weeks of regular training, plus "hill training with ‘bounce running'." After

started running about 18 months ago, initially to lose weight. I did my first 10K in September 08 in 55.32. I had a race today and finished in a PB of 43.31 - a full 12 minutes off my time in 13 months. If you join a club and stick with it you could