foot to get up to speed. Swing your right leg over the bike and slip into the banded right-hand shoe. Once in, use your left hand to help hold the left shoe as you get your foot into it. Finally, turn the cranks to snap the band and away you go. You

wetsuit as you exit the water. 14. Put your helmet on before touching your bike and only take it off when your bike is racked. 15. If you are going to jump on your bike, practise. Also practise getting off it. 16. Use elastic laces in your running shoes

Q. I'm training for my first triathlon. Will I be quicker if I wear trainers for the cycling and running (so I don't have to change shoes) or if I wear cycling tri shoes (which I haven't used before), then change into my trainers?A. If you wear

Duct TapeTypical cycling useSecuring moving parts on your bike that shouldn't be moving, from unravelling bar tape to loose mudguards.Other usesWinter shoe conversion: Nobody wants cold feet while riding. If you don't have a pair of cold

by watching a video with friends to take your mind off the big day.You buy new shoes or clothing Resist the temptation to race in them! You’ll find some bargains at the Marathon Exhibition when you register, but don’t try them out on race day. You risk chafing

When you're sorted out for shoes, if you can only invest in one more piece of kit, make it a super-stretchy, versatile resistance band. "I get my clients to use bands all the time," says running coach and RW contributing editor Nick Anderson

proper cycle shoes, but they will improve your speed. If you have not used them before they can seem tricky at first. If this is your first triathlon it is a good idea to get toe cages for your pedals and to cycle in trainers. This way you will be able

of hay bales. The largest natural obstacle was a freezing  knee-deep stream through which participants had to run for around 70m.By contrast, the second half lacked any obstacles, the organisers obviously feeling that headwind plus shoe-sucking bogs

tips on nutrition, motivation, training and more.Whether you're a complete beginner or already have your sights set on a PB, this 300-page book can help you train and run better. There's everything from choosing the right shoe for you, how to feed

: two phrases I won't be using to describe my experience of the Meon Valley Plod.This 20.3(ish)-mile event was established by the Portsmouth Joggers Club in 1997 as a masochistic 21st birthday present to themselves and has been tweaked almost yearly