If you think you're not ready to face the challenge of your first triathlon, fear not. We asked coach Ralph Hydes (ralph-hydes.com) to design a manageable 10-week programme for sprint and Olympic distance. Ralph has been a personal trainer since

if you do get kicked in the face at least your goggles won’t come off your head.Ralph Hydes is a running, duathlon and triathlon coach. He has helped numerous athletes reach international level competition, including Sir Rocco Forte, who has become one

1. Arrive with plenty of time to set out your transition. 2. Walk around the whole area and know the swim entry, bike exit and entry and run exit. 3. Mark your area with something (if you're allowed). A brightly coloured towel is best. 4. Find a landmark near your area so that yo...

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 out of condition.  ➋ I suggest ...