Triathlon swim sets for speed, threshold and long-course endurance, plus a simple pre-swim and in-session fuelling protocol so you leave the pool ready to ride and run.

What hot-weather racing teaches every endurance athlete: how to match sodium to sweat, how much carbohydrate per hour to aim for and when caffeine belongs in your plan.

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

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.