terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot

on the roads for two or three hours at a decent pace puts a bit of speed into your legs." But, as with running, tailoring your training to the demands of off-road racing is vital. "The off-road terrain changes a lot quicker than on the road, so training is more

you, this race is half off- and half on-road. It features two 5K trail runs through the beautiful but bumpy terrain of the New Forest, leavened by a flat, fast 20K Tarmac bike course. www.racenewforest.co.ukTri and Run Ballbuster, 7 NovemberFancy a

, GwyneddDISTANCE Middle Distance (2K/78.5K/20K)SWIM Lake BIKE Road RUN Roadwww.wrecsamtri.org.ukThe Bala Half-Ironman is not for the faint-hearted. This is a tough race set in some of north Wales' most breathtaking scenery. The triathlon starts with a 2

's hilly or flat, on roads or more challenging surfaces, and where the feed stations are. Find out as much as you can and then incorporate the information into your training runs.Whether you spend five or 25 hours training each week for triathlon, it makes

and using your arms. Finding a breathing rhythm in time with your feet will take your mind off the pain you're enduring."Sam Gardner"Check out the terrain and road conditions prior to the race start to ensure you make the correct running shoe choice. Try