the end of the last session, I can still feel that my sprint duration is increasing.I had an attempt at a 5K at race pace on Thursday. Although I wasn't running in race conditions and it was absolutely pouring down in Central London, I managed to run
Time to work out a training schedule. The triathlon is now 8 weeks away. That's more than enough time to give me a fighting chance of running a sub 20-minute 5K. I'm booked into the Standard Chartered Great City Race, which takes place 4 weeks
, to give me a good indication of how I'll fare when I do the running leg of Team TW's relay triathlon in Hyde Park (in two weeks' time). But on completion, fighting the urge to be sick, absolutely spent and looking as white as a sheet, I was a full 2
Q. There's a lot of debate about how much effort to put in on bike climbs during races. What's the best strategy?A. The key to pacing hills has everything to do with the size of the hill and the length of the race. Your muscles work on the basis
pace on the bike. But powerful headwinds allowed the chasing pack to catch up, so the leaders had to dig deep as they headed for home. Tim Don was race favourite (he won here in 2009 and 2010) but he struggled somewhat on the exposed sections
and Ironman Wisconsin in 2002. The 39-year-old finished 11th last year in Kona and was second in 2009. He will need to pace himself better on the bike this time - he went too hard last year and paid the price.Andreas Raelert (Ger)The remarkable Raelert, who
With one week left until my running leg of the Hyde Park Triathlon, I visited Bupa's London branch for a fitness assessment. The aim? To find out if I've got the potential to run a sub 20-minute 5K at my current level of fitness and if not, then how
in over the last few months stood me in good stead to stay at a decent pace over an undulating route for the first two hours. However, the last half an hour turned my legs to jelly and I had to admit defeat on the final few hills. Even so, those last 30
to make those sessions not only bearable but enjoyable - time trialling.Time trials will not only improve your cardiovascular fitness, leg strength and speed endurance, they also replicate the bike leg of a triathlon so you can become used
's how I start trying to push my threshold upwards and it's pretty effective. Then there's the endurance stuff where you might do 1.5 hours at 350 watts. You're never trying to replicate the race pace or time, I don't think you make many gains by doing
