and then settling into a more manageable pace once the crowds have thinned, you are likely to have a better swim time,” he says.2. Jump right inWorkouts that mimic races can give you the edge you need. “Choose one swim per week where, without a warm-up, you jump

with studies and research, others aren't as well grounded in science: in short, some rules are made for bending.Rule One: Always warm up and cool down.The Whole Truth: While a proper warm-up is a must, especially before a race, a cool-down isn't always

You've decided to take the plunge and sign up for your first triathlon. Training for three disciplines might seem daunting but once you embark on one of the 10-week schedules that follow, you'll discover that the huge variety of training sessions

the swim. Look for other immovable landmarks to help you find your spot.Perform a pre-race warm-up to ensure your bike is race-fit. Check your tyres for 'about-to-happen' punctures, such as cuts, which often have small stones embedded. Keep a safety pin

and drinks will come in useful. They will also help your recovery and your training on days that follow.  ➌ Make sure you are fully warmed up, and stretch after every session to help your muscles stay loose.  ➍ Hill training is another way to develop speed