conversation without those behind you hearing what you're saying - really, that close. Build to a group of four or six riders before you join a larger pack. Look aheadNo matter where you are in the pack, it's essential that you watch the road surface in front

they’re either nervous or they don’t practise it enough. Personally, I live for carving turns on a descent, but I know that many triathletes struggle.To start, familiarise yourself with the condition of the road surface by riding up the hill. Look

is essential for off-road running. "Trail shoes give you good grip and good grip gives you confidence on what can be an otherwise uncertain surface," says Chris Robison, a former GB cross-country international. "There is a wide range of quality shoes

.co.uk)."You will also become a stronger runner: working out on varying terrain and uneven surfaces strengthens muscles and tendons." Here's how to make the break.Run/WalkIf you've only ever run in the gym, your first outdoor session may be tricky. "Treadmills help you

.Sighting techniquesYou need to lift your head forward and clear water from your eyes above the surface to sight ahead. Practising sighting without goggles in the pool will help reduce the time required to adjust to this situation and will mean you are less likely

will also make you more stable," says Smith. It can be a tricky process, so consider springing for a professional fit if you can't get comfortable. 2. Give yourself breathing roomYou want to reduce your frontal surface area as much as possible, because that

shape, lay the wetsuit on a flat surface, or hang it on a padded hanger. Try to store your suit inside out when it isn’t being used, to keep the outside layer flexible. This will also protect it from sunlight, which neoprene does not appreciate. Don

offices. Hand rails and door handles are rife with germs (and generally, harder surfaces retain germs for longer).Of course, if you have a cold this is all too little, too late. So check out this article on what to do if you feel a cold coming on or it

of their stroke. Effective bilateral breathing is great, but there are plenty of other stroke basics that should take priority, the first of which is good head position (breathing just above the water's surface) during the breathing phase. Now I've got that off my

…Progress - too far too fast?Progress - was my first three-mile run good enough?Schedule - I'm all-new. Which programme should I follow?Schedule - should I run more than alternate days?Surfaces - road or treadmill?Surfaces - which are best?Timing - early morning