at the British Championships earlier this year. "You've got to be able to talk and race at the same time - and that's not easy when you're guiding someone as fast as Chris," says Shaw.Shaw has been competing in triathlon since 1997 and has a 10-hour Ironman

at the Ironman World Championships in Hawaii last year when she became dehydrated in the 40˚C+ heat and had to call it a day."When I pulled out, I knew it was the right decision for me," she says. "But later in the day the disappointment came back to haunt me. I

know, there is not yet a high-performance green substitute for Lycra tri suits, and few serious athletes would be prepared to abandontheir body-hugging benefits in favour of, say, organic cotton. However, professional Ironman Toby Radcliffe says there

pool-based sprint triathlon doesn't have the same needs as an experienced Ironman athlete.In The SwimYou could, in theory, swim in trunks or a swimming costume, and nothing else. However, this has little to recommend it except bragging rights if you

you're feeling bad," warns Dave Scott, six-time Ironman Hawaii winner. "Instead, set a fortnightly goal, and make it specific: run three times a week for the next two weeks." Then set another. And so on.14 Bet on it. A study at Michigan State

months in the Swiss Ironman after a big swim and big bike ride!' GULP! Back to main stories index 4:00 to 5:00, page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

by the American coach Phil Maffetone. Maffetone has coached world class triathletes including the legendary Ironman champion Mark Allen. He developed a formula - known as "180 minus" - to determine the highest heart rate you should reach during the first three

you know? I'm married to a Double Ironman, I love making jam and chutney in my spare time, and I'm currently studying for my fifth degree! • My RW profile Goal: sub-4:30 Finish Time: 4:46:24 Helen's Training Schedule

that are generally inspiring, such as Jane Tomlinson." [Tomlinson, who was diagnosed with terminal cancer in 2000, completed a number of grueling fundraising challenges in the years that followed, including the Florida Ironman in 2004. She died in 2007]"They can help

effort." Jonathan Williams, GP and Ironman triathleteTest foot and shin flexibility "If you're prone to shin splints, then try kneeling with your sit bones resting on your heels, the tops of your feet flat on the floor. If you can feel a real pull