This section is adapted from the book, Triathlon Training in Four Hours a Week: From Beginner to Finish Line in Just Six Weeks, by Eric Harr1. Choose your starting position wisely. If the triathlon you've entered has a mass start (meaning all

they are fresh for the run. Keep them together, trailing but still horizontal, and let the buoyancy of your wetsuit act as a pull buoy.Start kicking for the last 20 to 30 metres; this will pump blood into your legs, preparing you for standing up and running

Weeks 1-3Focus on building up the distances of each discipline and preparing your body for the demands of the race.  ➊ You should aim to be able to cover the distances you will be racing. Build up the distances slowly, especially if you're slightly

Olympic1.5K swim, 40K bike ride, 10K runIronman3.8K swim, 180K bike ride, 42K run (marathon)Between each leg is a stage known as transition, giving you time to prepare for the next discipline (for example, removing your wetsuit or parking your bike). Don

for the marathon in 1999. He and I ran the same marathon in Chicago on the same course on the same day. He finished in 2:05:42. I finished in just over 5:30:00. In fact, I heard the announcement that he had set the world’s record as I was approaching mile 11

brain from the need to walkHow about trying to distract yourself when you want to walk? One technique I use is to count paces (left leg only), and tell myself I will just do 100 more before stopping. By the time I get to 100, the walking urge has

age – solidly middle-aged – are always running in the past tense. The best days are behind them, as are their PBs. Every conversation is a trip down memory lane. They wax nostalgic about 10 or 20 years ago when times were faster, waists thinner

with you. Sidestep injuryThe soft surface of trails can be a welcome relief for legs used to the bone-shaking impact of concrete or Tarmac. The uneven ground will also work your ankles and knees harder than road running, so if you're planning a taxing route

while simultaneously straightening your legs so your body forms a V. Hold for two seconds. Lower. Do three sets of eight to 10 reps.Rule Five: Aim for 90 rpm when pedalling.The Whole Truth: There is no magical cadence number. Nothing But The Truth: You

picking up the pace and eventually the walking breaks went. A few years on, I'm now a marathon runner and gone from a size 14 to between an 8 and a 10. So stick at it, it's worth it in the end. Oh, and by the way,you'll burn a lot more calories outside