landmark near your area so that you can find it if your own marker gets moved.  5. Set everything out neatly. Remove whatever you don't need. 6. Try to keep your bike shoes out of the way of your bike, for ease of access. 7. Put your helmet on your handle

Standfirst: What to do, what to takeAuthor:Pics:Issue date: May01 / xref Ultimate schedsKeywords:uan137--Before race day, you should have Tried your shoes and kit on a long run Found out how to get to the start 90 minutes before the gun goes Made a

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

to wear the swim cap provided in your race packet for the swim leg of the event.CycleBicycleBike helmetBike shoesRace outfit (whatever you plan to wear for the swim, bike and run portions of the race): Some participants wear their swimsuits for the entire

experience, it lets you rehearse critical racing logistics such as lining up at a crowded start, sticking to your pace in the exciting first few miles, and grabbing a cup at water stations without spilling it on your shoes. All of which should add up to a

number of off-road duathlons, and the tricky conditions only add spice to these events.Taking part in the occasional grimy, frosty duathlon will leave you primed for next season. But you have to know what you're doing.A Shoe InAppropriate footwear

Getting through the second transition isn't just about changing your shoes. The bike ride often means a long time in an unnatural posture, putting you at risk of back pain as well as cramps in the shoulders, calves and thighs. Here's what you need

Just imagine a world without aerodynamics - there would be no flight, cars would be square and humans would fall over in a gust of wind. Formula One races would take days. That got us thinking. Racing cars have evolved to optimise speed in every

.Kit listDon’t let missing kit ruin your race – here’s what you need to take with youRace number4 safety pins (plus spares)Race T-shirt or vestShorts and/or tightsSocksRace shoesWarm-up shoes if differentWarm-up long-sleeve, tights, jacket and thin gloves

.Swim: 200m at race effort, 100m steady, 100m at race effort. 5-min bike at race pace: "The first 60 seconds can be with feet on the shoes rather than in them," says Lumley.Repeat 2-4 times.Session 2  5-min bike at race pace: Repeat 3-4 times, with a short