I like to think I'm a well brought-up triathlete. I wave at other runners and swim in the correct direction during lane swims. I draw the line at loaning other competitors my bike, for obvious reasons, but you take my point. I think I'm well behaved

and wasted no time in asking him exactly how each and every one of us can make big improvements in the pool or open water. Now a Speedo coach, Furniss has coached elite swimmers at Olympic, World, European and Commonwealth level. We asked him to identify

Preparation is vital for a triathlete. It's a sport that takes up a lot of time, demands skill in three disciplines, calls for a careful diet and contains specific technical factors that must be mastered. You might, after all this, be inclined