.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

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

and getting out at the right point. Once you can see the water is roughly at mid-thigh level, stand up and begin running. Run with a high knee lift and an outward flick of your heels to help clear the water’s surface. If you’re on holiday by the beach, you can

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

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

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

entirely. The kitchen towel serves an important function; it covers the surface area of the exposed wheat berries, keeping them from drying out and locking in the moisture while still allowing excess water to drain. This keeps any bacteria from clinging

an unstable surface, so using it with a standard move, like a plank, adds a more challenging twist. ‘Balancing on a foam roller requires your body to recruit more muscles, especially in your core,’ says Tyler Travis, executive director of LECOM Medical Fitness