Coach Tips

" Add some intensity and variety to your run training by finding local 5k and 10K races. No tapering, just turn up and run your best. "

" As you exit the water, pull open the neck of your wetsuit to allow water to fill the top of the suit, this will break the seal and make it much easier and faster to remove. "

" Every so often set yourself a small training challenge like running a certain distance for that week. Mini-goals can help you make step-ups in performance. "

" Sometimes it is better to remove your wetsuit close to the swim exit rather than after a long run to transition...always check with the Marshal pre-race to check you are allowed to do this. "

" Having difficulty with consistent run training or suffering from injuries? Try running very easily for 20 minutes every day...a few weeks of this can do wonders for your run. "

" Try to practice fast wetsuit removal after every open water swim, so it becomes automatic. "

" For long distance racing put all your gels in one bottle on the bike with a little water. Sip on this throughout the race for a great way to get the calories you need without hassle or mess. "

" Keep 2 sets of goggles in your race bag - clear lenses for overcast or rainy conditions / mirrored or tinted lenses for brighter or sunny weather. "

" Are you bored swimming lap after lap at the lake? Break it down into sections using the marker buoys and make up your own interval sets...it'll be a good quality session too! "

" Try and build some intensity in to your Open Water Swim sessions, as you would in the pool. "