with 20 seconds' rest between efforts, then 4 x 50m race pace effort. Cool-down: 10 x 50m alternating bilateral and catch-up drills. Fri REST DAY CYCLE: Warm-up: 15 minutes steady. Main: 1 hour 15 minutes easy on flats, work hills up to 85 per

and then settling into a more manageable pace once the crowds have thinned, you are likely to have a better swim time," he says.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

Sunday 10-minute warm-up jog; Super-sprint triathlon; 10-minute warm-down and stretch

the 'collapsing phase' of the run, when most of the energy goes through the lead leg. And extended abdominal work at the end of your routine will help to strengthen the core." Sample sessionsWarm up by doing some light cardio work for 5-10 minutes

take your bike with you."Session 115 mins (at least) on the bike to the pool or swimming lake at warm-up pace.15-min swim at race pace: "But shake it up every now and then - go longer or shorter and vary the pace. Be creative with your training," says

.swimfortri.com).Pool session"This session involves holding race pace over an extended period and will help to simulate race-day conditions," says Bullock. "Do this 10 days before the triathlon." Warm up, doing 6-8 x 50m, with a 10-second rest between each. Do front crawl

an event:• A 30-45-minute cycle, building in the first 10 minutes to race pace, followed by a five-minute run at race pace. Build this up to 20 minutes at race pace over four weeks. Warm down with an easy jog for several minutes then jump back on your bike

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

of 'me-time' to focus on the race ahead. I also warm up with a swim - it's important to be ready for the fast start."Hollie Avil, European and World Junior Triathlon Champion and Corus Elite Ambassador"I tackle the warm up in reverse order by going from

," he says. "These one-hour sessions are not only practised by novices but also by elite and world-class triathletes."Swim sessionThis pace-control session should take around 45 minutes to complete.• 200m warm-up (50m easy swim, 25m pull and 25m kick. 30