35 EASY WAYS TO BOOST your PERFORMANCE

NO-ONE EVER SAID TRI WAS EASY, BUT THERE ARE SURE-FIRE WAYS TO MAKE RACE DAY THAT MUCH SWIFTER AND EASIER. AND, AS OUR CAST OF EXPERTS REVEAL, SMALL CHANGES CAN HAVE THE BIGGEST REWARDS...

- MATT BAIRD

Functional threshold ramp tests, Critical Swim Speed calculations, VO2 max number crunching... triathlon can seem a complicated sport. And while the above can F JL boost a triathlete's journey to race-day success, sometimes the biggest wins can involve the smallest amount of work.

As our cast of expert coaches, age-groupers and tech gurus on the following pages will testify, huge gains can be had with quick and easy ideas. These can be applied across the three disciplines in both training and racing, the two transitions, and in all other aspects of your life that could provide a hurdle to your race-day desires.

And, happily, much of what follows involves plenty of fun as well, so prepare yourself for fartleks, finding some new tunes on Spotify and cycling away from your in-laws!

THE SWIM

01 BUY BABY SHAMPOO!

"Getting the right pair of goggles is as important as having goggles at all," says age-grouper Sam Begg. "If your goggles mist up, the anti-fog coating may have worn off. Baby shampoo works a treat as a replacement - put some on your finger and rub the inside of the lens gently before rinsing with cold clean water."

02 HEAD LOW, SWIM FAST

Keeping your head low on both the swim and bike will have efficiency and aero benefits, respectively. Keep your head low and just out of the water when open-water swimming, especially when breathing, to prevent your body sinking. Just keep your head high on the run!

03 SAVE YOUR SOLES 

You know those hotel/spa slippers you feel guilty for wearing just once? Use them for tri! Many walks from transition to the swim start are long and/or on concrete (hello, Windsor and Tenby), but these soft, fashion faux pas will make the stroll comfortable. Just remember to give them to a friend before you start swimming.

04 SWIM MIDWEEK