100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

have plenty of time to warm up properly. "Unless you are a very strong swimmer who can warm up once the race starts, plan on a good 10 to 12 minutes of warming up before the race and, ideally, complete it 15 to 20 minutes before the start of your event

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

. Just don't overdo it - you're not trying to pack on huge amounts of muscle, so go for weights you can lift 10-12 times per set. A helping hand across the disciplines "You can improve your swimming by doing upper-body and shoulder exercises," says

than we are."Session 1                                              5-10 mins warming up: swim or cycle.Swim: 200m at race effort, 100m steady, 100m at race effort.10-15 min bike: Race pace. "Again, the first 60 seconds can be with feet on the shoes

weeks before a race as it will familiarise you with the open-water scenario," says Griffiths. As you near race day you can trim the distances." Warm up with 10-15 minutes' steady swimming - practise sighting every six to eight strokes and swim in a

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

winner, of the Vitruvian Half-Ironman and the 2005 London Duathlon"I like to have everything else ready and organised so all I have to do for the last hour before the race is get my body ready. I do a 15-minute jog to warm up then five sets of strides

help prepare you to race over different terrains and it adds variety to training," says Dewar. • 10-minute gentle warm-up• 15-20 minute fartlek, varying the length and time of the faster bursts• 10-minute easy recovery run• 10 minutes of stretching