," she says. Her running and swimming have improved thanks to the structured training sessions: "I am really looking forward to the summer season when I can put everything I've learnt into practice." Benefits of belongingTriathlon is essentially

for sleep. Therefore we are predisposed to perform less efficiently early in the morning, at the time of lower body temperature. And we tend to perform better later in the day - swimming. biking and running place heavy demands on the cardiovascular

and tighten.ChainCHECK: The cassette teeth should be even but, as time goes on, they will wear on one side, becoming hooked and pointy. This means the chain won't run smoothly over the teeth and you may find that you start jumping sprockets. To check your

free radical damage, and protein to repair muscle fibres after a run." You're also encouraged to eat small meals six times a day, which is a great way to build up your glycogen reserves between runs.Take-away tip Allow yourself a weekly indulgence

as if verbally running the race he’s describing. “There’s no margin for error,” he says. “There are around 150 strides that you have to get spot on. Six-tenths of a second separates first and last, so you have to analyse what works. The technical side of things

alternating between training blocks at home and training camps in Lanzarote. It's been good to get away from the snow late last year and to able to get in some good cycling sessions. When I'm at home I focus on my swimming with my club and on my running

to go but I was just desperate to get to the finish line. I thought he had pulled his hamstring - he was holding it as I passed him - and that he would run through to third."Head startTriathlon is clearly in the blood and Jonny was hooked from an early

and the knowledge that, with so much riding on the race, it was going to be a tough day. Or it should have been. Instead, Jenkins took off from T2 and that, really, was that. She set the pace on the run and she maintained it. She was on her own for the final two

on the race."Tom also has clear plans to build on this year's successes and, if all goes well, he should be all set to break his own record."If I have a good winter, take a couple of minutes off the swim, maintain my bike mojo and keep chipping away at the run

"What sets Alistair apart is that he's an athlete who only needs to be told something once," confided the Brownlees' coach Jack Maitland last week, as he put several journalists through swim, cycle and run sessions alongside triathlon's most famous