Jonathon Cooke

Most small problems have quick fixes:Flat tyre → CO₂ + tube changeFoggy goggles → rinse + anti-fogWetsuit stuck → peel inside-outShoe entry issues → open fully and resetCheck the Race Day Support a...

Plan to arrive 60–90 minutes before your wave start.This gives you time for setup, bathroom lines, warm-up, and transition checks.

A low-fibre, easy-to-digest meal 2–3 hours before the start.Examples: toast with honey, oats, bananas, muffins, rice.

Sprint & Olympic: Many athletes go sockless for faster transitions.70.3 & Ironman: Socks are recommended for comfort and blister prevention.

No. A road bike is perfectly fine for all beginner and most intermediate races.A tri bike helps with aerodynamics but is not essential.

Aim for 3–4 sessions total, covering all three disciplines at least once.Example:1 swim1 bike1 run+1 optional session (your weakest area)

Your fueling plan should match race duration. This guide gives simple, practical examples so you know exactly what to take and when.1. Sprint Triathlon (1–1.5 hours)Fuel needs are minimal but still...

Hydration is one of the biggest performance factors in triathlon. Too little leads to cramps, overheating, and bonking. Too much can cause nausea, stomach bloating, and hyponatremia. Here's how to ...

The week leading into a triathlon matters more than most athletes realise. The goal is simple: arrive on the start line energised, hydrated, and with calm digestion. Here’s a clear day-by-day plan....

T1 and T2 are chaotic places. Small mistakes can cost big time, but almost everything has a quick fix if you know what to do.1. Can’t find your bike or gearCommon in big events.Fixes:Look for landm...