. Since each pirate had been cheered into the water it was only right to cheer them back out. The wetsuit ban had been an unpopular decision but it sure as hell made a sherpa’s life easier. Most opted to swim in pirate kit and as they surfaced there were

Avon, and every finisher bags a medal.The adult route covers a mixture of grass, gravel and paved surfaces with one third on a quiet ­- but not traffic free - road. At the end of the race, there'll be plenty of supporters (and free t-shirts) present

, so you can test out your trainers on a range of surfaces as it follows trails on farm tracks, stony paths and country roads. Enter online nowRace dates: June 12, July 10, August 7, September 18Lancaster & Morecambe Race Series (Lancashire, June 13)If

recovery. As your arm goes through the recovery phase above water, gently trickle the fingertips over the water's surface before putting the hand back in as normal for the next stroke.4. The Mistake: Short Stroke Length"Most people's stroke gets shorter

up and down by small amounts. Keep the ankles closeogether and flutter the feet. Ensure the legs are on the surface of the water, which means your hips will not begin to sink. If you want to test that your legs are in the right position try to create

-length changes will make your reactions quicker and your body more agile.Try this: Train on hilly off-road terrain as often as possible. The gradients and uneven surface will condition your body against injury while improving your balance and core strength

bigger hills, and on worse surfaces.Q. Do you have time to enjoy the atmosphere?A. Mostly I'm concentrating on the running. And I have been racing for a long time so I'm used to the crowds.Q. What kind of shape are you in?A. I feel good. My preparation

Running is such a simple sport, we are always told. It's just a case of putting one foot in front of the other. That's true to an extent, but beneath the serene surface we present to the outside world, we all know there's a seething ocean of worry

of Absolute Fitness (www.absolutefitness.co.uk) agrees that running a different route, on a different surface and at a different speed, will maintain stimulation because you have to concentrate. "It also means you are used to training on different surfaces

. For me, that saddle is the Fi'zi:k Arione, a racing model with some concessions for comfort. The Arione is longer than most, resulting in an increased contact surface area. Fi'zi:k says that "the larger surface area means an even distribution of the rider