. Just don't overdo it - you're not trying to pack on huge amounts of muscle, so go for weights you can lift 10-12 times per set. A helping hand across the disciplines "You can improve your swimming by doing upper-body and shoulder exercises," says

: Hacking the bottoms off your wetsuit legs to reveal intimidatingly muscular calves screams that you're ready to rocket through the swim at the start of a triathlon.The Function: Trimming your wetsuit won't affect your buoyancy, but it could enhance

cycle, followed by a 10-15-minute hilly run. If you ever feel weak once off the bike in races, aim to practise with a short run after every bike ride. You can vary the pace depending on how you feel, but if you're consistent it will gradually feel

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

of the top athletes in the world for his age group, and who Ralph has trained since 2001. Ralph offers one-to-one coaching and designs individual triathlon training programmes. He is also the author of the DVD, “Flexibility for triathletes and runners”. Find

legs used to turning over at race pace".To replicate the type of terrain you'll be racing on, Robison suggests incorporating both uphill and downhill training sessions into your preparations: "Try to find a stretch of road or trail that is steep enough

m.For example:> 20-25 x 100m, 15 seconds recovery> 12-16 x 150m, 20 seconds recovery> 8-10 x 250m, 30 seconds recovery> 5-6 x 400m, 60 seconds recoveryTry to keep a consistent swim stroke. As you progress, reduce rest intervals before increasing pace

and bike to run. We asked some of triathlon's leading elites, coaches and mentors for their tips to ensure speedy transitions.1. Get in the habitStart learning how to save precious seconds in the weeks and months leading up to your race. By setting aside

and British Triathlon's Male Elite Long Distance Triathlete of Year 2007"The day before the race have a carbohydrate-biased day to ensure you are fully fuelled. Keep fully hydrated and keep drinking water up to within an hour of the start."Sam Gardner, former

as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average