padding on the bike without chafe or bulkiness on the run. Designed to be quick drying, anti-chaffing and well insulated, they are a must buy for all triathletes.Why: For a smooth transition stage and maximum comfort, ease and efficiency in the run
than 500 calories a day over a three-month period. The best way to hit such a target is through a combination of increased exercise (running is the most efficient calorie burner around) and sensible eating. A 12-stone man running at nine minutes
to rely upon fat metabolism to supply energy but, as the body is less efficient at converting fat to energy, it begins to slow down and to suffer from fatigue and hypoglycaemia.Running a marathon is a real challenge for our bodies and creates an emergency
to keep you mentally on track. The Journal of Medicine in Sport found that interval cycling sessions actually improved running efficiency, while taking all the pressure off your knees and ankles. So take a weight off, and don't forget that the road
to build up mileage, endurance and knowledge. In the early months when you aren't running too far, running how you feel may be ok but in races and key long runs, even pace is essential to maximise efficiency and endurance. And you need to do it during
years, most notably among people aged 35-44. But these aren’t all aspiring Ironmen, keen to tackle the 2.4-mile swim, 112-mile cycle and 26.2-mile run that comprise the toughest tri on offer. Many are amateur athletes who’ve run themselves into a
-participation events. Fantastic race, great tea and cakes!" ian&eveReader Reviews2. Liverpool Santa Dash 5KWhere? Liverpool When? DecemberThe biggest run of its kind in the UK, the Liverpool Santa Dash is a tour of Liverpool city centre with a difference. The flat
you lift your head is a sea of other triathletes powering away from you. "Swimming fast at the start of a triathlon can sabotage your form, so the challenge is to maintain your efficiency at high intensities," says Laughlin.Find your thresholdWarm up
, the most important factor is comfort. Remember, after the bike you have to run a marathon.Plan Ahead An ad hoc approach to training might work for sprint triathlons but could be your undoing when you're training for an Ironman. "Be ruthlessly efficient
Water belts and hand-held bottles are fine for short runs on the flat, but step out onto the trail or up your distance and you’ll need something a bit more sophisticated. We picked out the best hydration backpacks on the market and gave them a
