QUICK-FIRE

Small gains still mean seconds off your PB...

What insurance do I need if I want to race abroad?

Travel insurance is an essential purchase to cover you in the event of personal injury or if your kit is damaged or lost when racing abroad. Check your existing policy or look at sports-specific insurance plans before you go. Many international race organisers also demand you have membership of your national federation to race, and some levels of British Triathlon membership offer cover for training and racing abroad. An EHIC card is also recommended if you’re racing in the EU.

What’s a chain gang bike session?

In cycling and for triathlon training, a chain gang is a group of riders in a tight formation drafting behind the lead athlete. The riders will often be split into two parallel lines behind the rider at the head of the pack, hence the chain gang name.

Which muscles does breaststroke use and tone?

Breaststroke tones the thighs, upper back, triceps, hamstrings and lower legs. It also helps to work and tone the chest muscles. Specifically, it’s the pectoral and latissimus dorsi muscles which are used to sweep the arms inwards against the water, while the glutes and quadriceps muscles power the breaststroke kick.

Should triathletes buy helmets with MIPS?

Ideally, all cyclists should choose helmets with MIPS (multi-directional impact protection system), a patented helmet design created by Swedish scientists that can be found on many of the major road helmet brands including Giro, Bell, Limar, Lazer, POC and Rudy Project. The MIPS system is basically a piece of plastic that goes underneath the helmet’s shell, which creates a buffer that temporarily absorbs and diverts some of the energy in the rotational impacts common in cycling crashes. In short, it limits your concussion risk.