cycle, followed by a 10-15-minute hilly run. If you ever feel weak once off the bike in races, aim to practise with a short run after every bike ride. You can vary the pace depending on how you feel, but if you're consistent it will gradually feel

. If you stick to this plan and you're racing an Olympic-distance triathlon or shorter, you should consume enough during the bike section to complete the run without additional food or fluid intake. On a hot day, take water from drinks stations during

It's training day and you've planned a 10K after work; that means you need a decent lunch to keep you going. Scanning the various options at your local café you opt for a large plate of carbohydrate-packed pasta, no added cheese. The perfect meal

This section is adapted from the book, Triathlon Training in Four Hours a Week: From Beginner to Finish Line in Just Six Weeks, by Eric HarrPreparationDirections to the event: I cannot tell you how many times I tried to find my way to a triathlon

for transitions just as you do for swim, bike and run. "Plan one-hour sessions every week. Run through all aspects of T1 and T2 - wetsuit removal at speed, getting on your bike, and getting off the bike for the start of the run leg. By training for transition, you

morning meal: the fat-phobic suggest skipping it until after your session; those planning a long session fuel up like builders; and those close to a race search for the perfect winning fuel.Whatever you're doing the idea is to keep your muscles

race. Warm up on the bike for 10 to 15 minutes, then put in three or four 5K intervals at race pace. If you can use a course that simulates your next race, all the better.Arriving back at your transition, do a fast turnaround and head out for a 20

training.PRE-SWIMWear enough clothes to stay warm before the start. Warm-up with a 10-minute jog followed by a short swim if allowed. Attend any pre-race briefing. Allow 10 minutes to put on your wetsuit then aim to be at the start line 10 minutes before

compromising your performance. Jon Alexander explored these matters while he was training for Challenge Barcelona in 2009. His plan was to race while trying to minimise his carbon footprint. He says there are three main issues: kit, diet and transport. Where

and British Triathlon's Male Elite Long Distance Triathlete of Year 2007"The day before the race have a carbohydrate-biased day to ensure you are fully fuelled. Keep fully hydrated and keep drinking water up to within an hour of the start."Sam Gardner, former