Tip: Bike

Paceline/ Echelon Tips

• When you have completed your turn, signel you intension by flicking your elbow to indicate to the next rider that you are done
• When taking over on the front hold the same speed as the previous rider until they are savely on the back.
• When arriving at the back of the line call out that your are on, so that the lead rider can increase the pace if required
• If a gap forms in the paceline the gapped rider must get back on as quickly as possible, if they can't get back on signel to the following riders that you can't continue, before the gap gets too big
• If you close the gap to the next rider, don't jump on your brakes as you close in, this will cause following riders to bunch up or touch wheels (very bad). Instead ease up as you approach the rider and either touch breaks lightly or move off your line to catch more air and call out slowing.
• If the paceline has 2 lanes (ie one lane moving forward and one lane moving back) and you are the last rider in the lane moving forward, let the last rider in the lane moving backward know that they are now the last rider.

Tip: Run

Use laces lock to prevent laces coming undone

Lacing Technique - Method 1 - High lock:
1. The shoe is laced until the lace ends emerge through the second set of eyelets from the top.

2. The ends run straight up and are fed into the top eyelets.

3. The ends are crossed over, then each end is fed under the vertical section on the other side

Lacing Technique - Method 2 - Low lock:
1. The shoe is laced until the lace ends emerge through the third set of eyelets from the top.

2. The ends are crossed over to emerge through the top eyelets.

3. The ends run straight down and are fed into the second set of eyelets from the top.

4. The ends are crossed over, then each end is fed under the vertical section on the other side.

This method results in the knot sitting slightly lower than method 1 (above).

Information from

.fieggen.com

Tip: Bike

Faster Cornering

• Change down to an easier gear prior to the corner to allow for quicker acceleration out of the corner

Tip: Swim

Practise Swimming Drills

• Finger drag - helps with high elbows and better recovery
• One arm drill - for strength
• Shark drill

Information from

Tip: Run

Socks in a bottle

Use baby powder in your race shoes on short races (less than 8km) to prevent blisters