be a very easy session, lasting for a maximum of 30 minutes. The idea is that it is a recovery, not a way to add more mileage to your training week.Intensity is the key to training and improving. Think about what you are trying to achieve. Not every

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

ate delivered energy and good nutrition. That meant turning to whole foods."Appleman lost six stone and ran his first marathon. The key has been planning. "It can be tough to find healthy options on the go," says Appleman. Nutritionist Ruth Carpenter

He may be one of the newest recruits to Team Sky, but Alex Dowsett is already a key player in the professional cycling team.Team Sky is a British road biking team who started competing in January 2010. Their stated aim is to 'create the first

as they line up together for the biggest race of Tom's career in Kona."Everything is full-steam ahead now. But once you get two to three weeks away from the race, putting in the big miles is useless because your body won't recover."One key factor in preparation