There are only three ways into the Kona World Championship. Here is how each one works, the maths of a 9-hour triathlon.

The off-season should be just that. A break.

When the season returns, so does the hard work. Intervals. Long sessions. Races. It all sounds exciting, until you are overtrained, burnt out and carrying an injury.

Most athletes look closely at each session: pace, power, splits, heart rate. Very few look at the total load they are building week after week. That is where problems start.

Learn when to take caffeine during a marathon, 70.3, Ironman or ultra — most athletes take their last dose too late to get the full benefit.