What's it all about?
Triathlon is one of the UK's fastest growing sports, consisting of a swim, bike ride and run in succession. The switch-over time between each event, known as transition, is included in the overall finish time, and is often described as the 'fourth discipline'. The Olympic distances are a 1.5km swim, 40km bike ride and 10km run.
What the expert says ...
Richard Allen is one of the UK's most successful triathletes - the only person to have won nine national championship titles. He continues to compete, as well as coach.
Don't just do what you're good at
Devote equal effort to all three disciplines. Technique work for your weakest should be a priority.
Don't overdo it
With three different sports to practise, it's easy to overdo training, but doing so will end your season. Make sure you have one rest day a week, and monitor your resting pulse. If it is 10 beats higher than normal, then back off and rest as this is an indication of fatigue.
Work on your core
This is essential to good technique in all three disciplines, leading to better running posture, a stronger swim stroke and less back pain from the bike. Aim to do core training little and often, rather than in irregular, long sessions.
Survive the swim
A mass swim start can be daunting. Practise in a wetsuit, because this will change your stroke a bit, and try to get some experience of swimming in a group. Position yourself on the far side to avoid getting pummelled, or at the back if you are a weak swimmer.
Make a smooth transition
A fast transition can improve your race times. Practise at home - for example, getting out of your wetsuit and fastening your cycle helmet quickly (Vaseline around your ankles, calves and wrists helps the wetsuit come off more easily). Allow yourself time to walk around the transition area before a race, and know where the entry and exit points are.
Have a race plan
This should include tactics and technical aspects, such as transitions and bike gears. Find out as much as possible about the course, so you know what lies ahead.
Getting started
The British Triathlon Federation is the sport's governing body in the UK (britishtriathlon.org) and offers information on clubs, training and forthcoming events. It's worth joining a club if you intend to race regularly - for training advice, coaching, competition and camaraderie (and to save yourself money on every race you enter). Go to the BTF's Clubs section to find one in your area.
Read all about it
The UK-based online resource Tri Talk (tritalk.co.uk) is worth a visit for training tips and has an active forum where you can communicate with other triathletes. Tri 247 (tri247.com) is another independent and comprehensive guide to all things tri. The only dedicated magazine in the UK is 220 Triathlon.
Find a coach
If you are serious about reaching your peak in triathlon, you may consider getting a coach. See the Tri Talk or British Triathlon websites for details, or opt for email-based coaching from pros including Richard Allen (richardallenfitness.com).
Camp it up
There's no better place than a triathlon camp to improve your skills, learn from the experts, gain experience and have fun. The Neilson/Adidas Eyewear Triathlon Training Camp is hosted by Richard Allen in Sivota, Greece - the next one is on May 6-13. Call 0870 333 3356 or visit neilson.co.uk/beachplus/triathlon.asp. Girls Come 1st (girlscome1st.co.uk) has a women-only training camp for newbie triathletes in Florida, May 20-27.
Give it a go
There are lots of races at which to make your UK debut. It's best to start with the sprint distance (750m swim, 20km ride, 5km run) rather than the Olympic or 'standard' distances. The world's biggest triathlon, the London Triathlon (thelondontriathlon.com) takes place on August 4-5. Individual entries are now closed, but you can still enter as a team or on behalf of a charity.
The gear
Ah, the gear. It's what triathletes love most - from feather-light bikes to hydrodynamic wetsuits, turbo trainers to heart rate monitors. Some triathlon stores sell 'start-up' packages, which can be a good option for beginners. For example, triandrun's starter pack includes a wetsuit, bike, bike shoes, helmet, running shoes, tri suit, kit bag, goggles and race belt for £950, from triandrun.com (020-8500 4841).
You'll need a triathlon-specific wetsuit, such as the WXPII, £200, from aquasphereswim.com (01254 278873), and goggles are essential. Aquasphere's Seal XP goggles (£17.99) are designed a bit like a snorkel mask, give 180-degree vision, are sturdy enough not to be knocked off by kicking feet and don't steam up.
For triathlon-specific running shoes (yes, really), check out the Asics Gel Noosa, which have quick-dry insoles for damp bare feet (putting socks on wastes valuable seconds) and a garish colourway that makes them easy to find in transition (£90, from asics.com, 01925 241041). Also check out TRI UK (triuk.com, 07000 874854), the UK's largest online/mail order retailer.
The downside
Cost
While entering running races costs just a few quid, a triathlon is closer to £50-70 per head. Then there's the bike, the wetsuit, the training camps, the physiotherapy ...
The time factor
With three sports involved, you need to be willing and able to dedicate a fair amount of time to training - and racing.
It suppresses the immune system
A study in the International Journal Of Sports Medicine last year found daily exercise has a negative effect on levels of salivary IgA, an antibody that helps stop upper respiratory tract infections, such as colds and sore throats.
Injury risk
Research from Edith Cowan University in Australia found that, for recreational triathletes, the chance of injury was least when they trained for eight-10 hours a week. Periods below and above that are linked to injury risk. The most common injury spot? The achilles tendon.
The upside
Builds mental toughness
Training for and performing well in three different sports, and in an unpredictable environment, builds concentration, resilience and the ability to think on your feet.
Increases aerobic capacity
One study found that male triathletes had an average VO2 max (amount of oxygen the body can use per minute) of a whopping 74ml/kg/min and 61ml/kg/min for women. (The average for a sedentary person is around 35ml/kg/min.)
Improves cholesterol balance
A study of triathletes by the University of Buenos Aires found high levels of 'good' HDL cholesterol, leading to higher antioxidant activity.
Lowers body fat
Research in the Annals Of Human Biology found that a low level of body fat was one of four factors that determined superior performance in elite triathletes.
Strengthens lower body muscles
The thighs are the workhorses during cycling and running. Also, the British Journal of Sports Medicine found that running within triathlon is harder than 'normal' running, because of the earlier cycling.
