combination of hand signals and voice to indicate hazards."Going the distanceIf you're planning a long run or bike ride, David Tilbury-Davis, a Level III triathlon coach, recommends that you carry a mobile phone in a waterpoof bag - it won't be much use

would at the bike rack on race day. This can save minutes in transition when others around you are fumbling.The turbo is also excellent for bike-run brick sessions to prepare for the ‘jellylegs’ feeling after a hard bike ride. Cycle at race pace for 10

's leading Ironman Triathlete: "For me the cycling section of a triathlon is so important. It can give me minutes on my opposition and when I am fit on the bike I am able to run even better off the bike." Time spent cycle training is worth its weight in gold

hub will feel as if it wants to spin forever.SMARTER TYREIn the world of Formula 1, races can be won or lost as a result of tyre choice. The same can be said about triathlon, where punctures and tyre grip can make or break your race. As with running

or cadence work is possible while commuting. Limit the gearing and spin away. A single-speed bike could help you here."Lighten the loadLeave your lock attached to the rack where you park your bike, and stock your workplace locker or drawer with extra shoes