and bike to run. We asked some of triathlon's leading elites, coaches and mentors for their tips to ensure speedy transitions.1. Get in the habitStart learning how to save precious seconds in the weeks and months leading up to your race. By setting aside

Regular checksTrain all you like, but if you have a problem with your bike in a race it's going to put a serious dent in your time. All bikes pick up wear and tear - so all triathletes need to be aware of how to make repairs quickly. Follow

Man Triathlon and her local Southwater Relay. "I ride the route beforehand if I can," she says. "I've driven courses before, just to get an idea of what I'm in for. It helps me to know what's around the next corner. I swim regularly in the lake I'll be racing

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

, 10x100m) at a controlled effort of around 85 per cent of your max. As well as timing the 100s, count the number of strokes you take (one arm pull). Maintain this pace, or even reduce it.5. The Mistake: Inconsistent Pacing"In a triathlon, adrenalin

because they want to save their leg strength for the hard work on the bike and run. Fair enough, but a slow, rhythmic two- or four-beat kick acts as a metronome, keeping the body level and helping to maintain a streamlined position. Zoggs' streamline