Training for a triathlon or duathlon? From biking tips to swimming tricks, we have what you need to be a stronger athlete. Make your swim-bike-run or run-bike-run the best they can be!

Swim

Of the three events, swimming tends to be the hardest for most people. Try using the freestyle stroke, also called “front crawl,” to help with speed and efficiency in the water. Learning this can be tricky for non-swimmers, so seek out a single sport or tri coach to master your form.

Bike

To get the maximum performance and comfort out of your bike, make sure your seat height and handlebar distance are adjusted correctly. If you’re unsure how to do this, try stopping at your local bike shop for assistance. When you’re out on the course, it’s helpful to have a patch kit, spare tube and hand pump readily available in case you have an unlucky encounter with a flat.

Run

Running after riding a bike is going to feel a lot different than running on fresh legs. Add a run after biking into your training plan to master the feeling so you can pass the competition come race day. And remember, the right running shoes can make or break your race. Be sure to get fitted for proper running shoes at a specialty run shop.

Transition

Do your triathlon transitions tend to be more chaotic than quick? It is important to practice changing clothes, mounting and dismounting your bike, and pulling your shoes on and off before race day. For a speedier transition, try wearing a performance swim top that doubles as a sports bra to cut down on changing time. Tri shorts worn during every portion of the race can also play a large role in shaving off those minutes!

Fueling

Each person has a different tolerance for race nutrition. You’ll need to test out what works and what doesn’t for your body. If you’re racing for more than 90 minutes, it’s time to start fueling. Try experimenting with different energy gels and sports drinks to find the ones you like best.

Training

Remember mind over matter. It’s important to keep a positive attitude and find a good support system during your training as well as on race day. Don’t be afraid to mix up your workout to fit in with your busy lifestyle, and try to train at least three days a week. Just don’t do two hard workouts back to back, and don’t try to play catch up if you miss a few workouts; these things can cause injuries that could derail your progress or even prevent you from racing. Need some motivation? Grab some friends and start training!