.) Total distance 2.1K Run sessionFartlek 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

people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a

. Write down the usual statistics, such as drills performed, distance swum, your run routes and mileages, time spent cycling, terrain covered and average speed, as well as how you felt during a session. When you notice your statistics or mood dipping, take

work, based on a 40K time-trial speed; and on Wednesday, incorporating bike-run workouts into your training for one hour. For an experienced triathlete, Monday's session could be a pyramid swim of 3.8K focusing on technique and different muscle groups

hours; and the weekends are cold, damp and miserable. Your first triathlon of the year may be months away. All things considered, staying in bed with a mug of hot chocolate has much more appeal than a bone-numbing bike ride. After all, missing one little

, and they all get so much from listening to each other; it's very motivational," he says.2. Go the extra mile If you haven't changed your race distance since you started triathlons, then the chances are your training hasn't change much, either. Even if you

In triathlon men and women race side by side. This wise policy engenders a sense of camaraderie that is one of the most appealing aspects of our sport. But there are certain physical attributes and psychological traits specific to each sex

factors might include successful training sessions in the run-up to the race; that you felt well rested and had eaten nourishing foods; that it was a bright, sunny day; and that the course was flat and fast. Or you might have been feeling good about