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1: Be bike fit it will help your run. 2: Run hills:  They will build strength, endurance and improve technique. 3: Run training. 4 key sessions: Hill reps, intervals but do enough of them (you can improve endurance much more than you can improve speed),  a long run and a brick (bike then run straight… Read more

1:  Be swim fit, this will help your bike time.  If you are exhausted from the swim, it will add minutes to your bike time. 2: Bike position should help you produce power, be able to sit in an aero position for majority of ride.  Cleat position, I recommend having the pedal axle slightly behind the… Read more