faster for no extra effort. And many small gains can be made from improving your technique and training."Triathlon kit has evolved, too; the hi-tech fabrics and materials in your trisuit, and on your bike and running shoes, have been developed to maximise

Fartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning 'speed play'] are a good way of improving your pace and replicating the surges you would expect during a race. Beginners tend to run at the same

brisk (race pace) with 1-min spin recoveries (extra 2 mins after rep 4), then 10 mins easy Morning: SWIM easy 30 mins non-stop, focus on long stroke and economy of effort Afternoon: CYCLE 10 mins easy, 10 x 1 min hard with 1-min spin recoveries