Here's how to race on the right foot – from the people who learnt the hard wayStart SmallThe best way to approach racing is to start small. Whether you’re planning to do your race as a one-off, or as the first step in a long running career, you

time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need

Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly

and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary

can. It's easier than ever to get information and contact race organisers. Don't go into an event blind."On to the runThe run may hold the fewest surprises, but it's still worth finding out as much as you can about your race. You should know if it

every hour after the first hour of running.AdminBefore you leaveCheck that you’re wearing your race number and, if relevant, you have your ChampionChip secured to your shoe. You won’t get a finish time without them.Check that you’ve got your post-race

these are usually the hardest, you’ll be ready because you’ve trained well and raced sensibly. You may slow a little in the final two miles, but visualise yourself keeping a strong, confident running form as you run past the cheering crowds on the Embankment

from a running background, do not expect to record a personal best on the run leg because you will be tired after the swim and cycle. Your goal might be simply to finish the race, or to complete the course in a target time, such as three hours for a

race weekend.Friday 18:00 - Home Time The words "relaxing commute" are rarely uttered, particularly if you work in the middle of a large city. Relaxation is the key to the perfect race, so you might as well start now. If you usually run or cycle home