you and provide essential vitamins, minerals and trace nutrients.I resolve to Strengthen my upper bodyWhy? Strong legs are essential to runners, but don’t neglect your top half. Strengthening your arms, back and abdominals will improve your posture

. Instant seatbag: A standard 370mm strap makes a simple kit to carry essentials - tube, inflator, CO2 cartridge, tyre levers - under your saddle. Use a rubber band or thin strip of duct tape to hold your inflator and CO2 (threaded together but not pierced

you turn you head to inhale. "Blow out the whole time that your head is under water, so that when you breathe in you fill your lungs," says Kelly.On sightSighting is an essential skill in open-water swimming, but one that many triathletes struggle with

preparation isn't the only key to success. How you prepare mentally can be the difference between a good race and a great race.This step-by-step guide outlines the essential physical and mental preparation that will enable you to perform with confidence

runner Liz Yelling. "It involves a combination of factors coming together at the right time." If you time it right, you can shave minutes off your time and gain an advantage over other competitors.A fine balanceAn essential part of reaching this race

mean several and significant changes to body and mind. "The body goes into storage mode in the winter," says Traci Brown, a sports trainer who focuses on the mental aspects of sport success. "It is essentially bringing the body back to caveman times

you must reach to perform well at any distance of triathlon. Improving base fitness is essential if you want to improve your performance. Every athlete must return to base training every year, regardless of his or her experience or ability, and keep

to check our progress at least once in a while.The most basic thing to look for is a memory function to record mile times in races or lap times in speed sessions. Many running watches also have countdown timers. These aren’t essential, but a good one can

Vitamins are essential for good health. This much we can agree on, but then things quickly become murky. There is so much information, contradictory research and advertising out there about the vitamin needs of endurance athletes, and how they can

Winter brings icy roads and even icier open waters to the UK, which means triathlon is really only suited to our self-styled summer. But that doesn't mean your competitive juices have to dry up when the cold settles in - the UK hosts a growing