YOUR QUICK-FIRE QUESTIONS

Q What’s the benefit of swimming with hand paddles?

A Hand paddles have a surface area greater than your hand width, which allows you to hold to more water and produce more leverage to pull through it. Paddles can also assist with balance in the water, and allow you to spend more time on each specific pull, making sure that you can really work on finishing your stroke, which in turn should lower your stroke count. They’re also great for mastering the catch and for longer-distance sets, making for a tougher workout as they recruit more muscle groups.

Q How can I get used to bilateral breathing? A If you’ve not come to tri from a swim background, you may have difficulties getting used to breathing naturally with your swim stoke. One key technique to help combat this is bilateral breathing, which is where you breathe to both sides when swimming. Breathing after an odd number (usually every three arm pulls) helps to maintain a fluid movement in the water, encouraging symmetry in your stroke and avoiding any muscle imbalances from only using one side. Having the confidence to breathe on both sides is also useful when sighting or avoiding waves when open-water swimming, and keeping an eye on those alongside you. Useful drills to help even out your breathing include 6-36, single arm, and double-arm pulls. Take a look at 220tri. com for key drills and how to do them.

Q Why is glute activation is important for running?

A The glutes – aka your bottom muscles – are key to your kinetic chain of movement when running. They’re the driving force behind the power behind toe-off and forward momentum when running. They