, age-group competitors may, for once, have appreciated their early start this year. The deceptively sunny conditions and lack of current in the Thames certainly helped, with Matt Molloy becoming the first age-group athlete (40-44) in 12 years

to improve my pace, I added a special ingredient to my training. Hard work! Hard work in the form of group speedwork sessions every week. And during my training for the London Marathon this year, while adding a speed session or two, my office nickname

result was my VO₂ max of 52.90, which puts me (just) in the superior category for my age group! Again, this is no indication of a reflective race time of well under a 20-minute 5K. A chap in my office has a lower VO₂ max than me and consistently outruns

the party atmosphere to be in full throes with runners donning colourful costumes and a lively BBQ waiting at the finish to soak up the day's excesses. There's a five and a half hour cut-off point, so you can take this grape-filled caper at your own pace

to the discipline of riding alone and learn to pace yourself without being distracted by the run to come. You'll be motivated to work hard because the TT results are published afterwards, and when it's all over you can relax and compare notes with fellow riders

and it was either hill top finishes or bunched sprints [when cyclists are still grouped in a close pack], so it was a bit of everything to be honest.You've become quite the time trial specialist. What drills would you recommend for triathletes who want to build