Paula Dewar, coach at VO2 Maximum Triathlon Coaching. "With swimming you would benefit from concentrating on drills. In my opinion, efficient swimming means faster swimming."• 200m warm-up• 4 x 50m, alternating kicking and pulling• Drill set - 4-8 x 50m

. She has been involved in triathlon for 28 years and this year raced in her eighth Ironman World Championship.9. Calorie countNutrition errors can have an enormous impact on your Ironman experience. Ben Bigglestone of Vo2 Max Coaching in Portland

and Physical Fitness found that it's the sleep you get two nights before a race that matters. The study found that athletes' VO2 max (an indicator of aerobic fitness) wasn't adversely affected after one sleepless night; it was lowest two days after sleep