1) Keep moving: usually you wake and get up, sit down for breakfast, drive to work, sit all day working, back in the car to home and crash on the couch. The key here is to get to the gym before or after work. If you go straight home there is a 90% chance you will not get out again. If you are not a gym member get out for that run or brisk walk. Join a local group who trains outdoors, (Meetup.com has local groups with different activities)

2) Hydrate: with plenty of water, in the cooler months we don’t feel the need to drink as much water. We still need to get our daily intake of water, on average you should be using this scale: 0.033litres per kg of Bodyweight. During the cooler months it’s much easier to drink more warmer drinks like coffee or tea, which are diabetics which dehydrate you.

3) Eating: comfort food….. Way to nice and yummy, making you feel better. We are not saying don’t eat it, just limit your intake. Try swapping your mashed potato for sweet potato and pumpkin, (lower GI) maintain you green vegetables as they are loaded with nutrients to keep the bugs at bay during Winter.

4) Resistance Training: get yourself to the gym, make it an appointment so you don’t miss out on your Health. Whilst at the gym, concentrate on the big muscle groups. Compound exercises (squats, lunges, lat pulls, chest press) these burn more energy than isolation exercises, raising your metabolism and building lean muscle mass for long lasting fat burning.

5) Sunshine: getting a daily dose of vitamin D helps lift your moods which can combat eating cravings. You also can work on your tan, ready for Summer.

6) Portion Sizes: limit the size of your portions, during Winter we tend to eat more, hitting seconds, which we don’t need. If your not exercising as much you need to limit the portion sizes. Energy in to energy out.

7) Planning: You fail to plan, you plan to fail. Plan your week ahead, write your schedule down in the diary and make it happen. If your demotivated get a Personal Trainer or grab a buddy to train with. Have some accountability to yourself and others. Plan your food for the week on the weekend for breakfast, lunch and dinners and snacks. Set yourself up for success.

You’ve set yourself goals for the upcoming Triathlon season. You should of selected build up races to get to your race of the season. This race is your ‘A’ Race the one where you will go all out and be peaking for the race.

We have put together 7 tips so you get your fastest Triathlon time of the season:

1. Check out the course: do your homework on the swim, bike and run courses. Every race has a map on the website from the event organizers, download it and study it. One thing we do with our Pursue athletes is to go and train on the course a few weeks before, this gives them the ins and outs of what to expect. No hidden surprises like a nasty hill on the bike or run. This will also give you confidence on where to go harder.

2. Check out the transition area: walk around the transition area, checking the swim entrance and exits for the bike and the run; get to know your bearings. With the racking of the bike try to use a point to head too, a tree of some description is always a good marker.

3. Setting up transition: you have found your age category rack, and found a marker to head too. When setting up the bike have your shoes on the bike ready to go. Another great tip we use is to use elastic bands from the shoes to the bike to keep your pedals in a horizontal position. This stops any chance of your shoes getting stuck under the pedals when running with the bike and less chance of a shoe falling off. Ensure you have a towel that is bright colored or even better unique, and place it so it is visible when running down the lane. Place your helmet on the handlebars with sunglasses.

4. Swim leg: warm up before the gun goes off, do a few sprints to get the heart rate to a working level so you don’t hit it cold and the heart rate jumps above your max H/R, this will get you straight into a rhythm. Also do plenty of sighting, looking for the buoys or markers ahead. Practice in the pool a couple of weeks before as there is an art on how to look, breath and keep moving.

5. Wet suit swim: if you get the opportunity to wear a wetsuit in a long distance race, practice in the pool to get comfortable with it. When putting the suit on, it should be tight, a tip to get it off easy: use a lube cream along the cuffs and ankles so it slides off easier. When you have a swim, practice getting out of the suit, again this can be costly if you are messing around trying to get it off.

6. Transitions T1 & T2: T1: coming from the swim to bike: you’ve remembered your row the bike is in, running down, seen the bright towel, sunglasses on, then helmet, fastened, race belt with number on, grabbing the bike and running by the saddle to the exit, hopping on as practiced and off you go into your bike leg. Start refueling about 10 minutes in.
T2: this should be your quickest transition, off the bike as practiced, racking the bike first, helmet off then running shoes on and off you go, fuel (gel) In hand. If you suffer from blisters wear socks… or your chances of a quick time may be lessened.

7. Bike leg: once you’re on the bike with the shoes, ride for a few hundred meters to get way and get rhythm and then put the feet in the shoes. Once in get your cadence to 90rpm, which is more efficient for your muscles. Then keep that cadence through the bike leg.

These are 7 valuable tips to get you faster in Triathlon.

Also check us out Pursue Triathlon Club on the web, Face book, Twitter and YouTube. Train smart and have fun.