Improve your triathlon performance with these top tips from training and nutrition specialists. Pat Leahy is head coach at the London-based PRO-VO2 and a multiple Ironman finisher. Here are his two key triathlon-enhancing gym moves.

Bulgarian split squat
This unilateral leg exercise increases your ability to exert force on the pedals and improves knee and ankle stability, turning you into a more efficient, less injury-prone cyclist. Click here to see how to perform a Bulgarian split squat.

Gym ball jackknife
The gym ball jackknife increases your core strength, which will help you maintain good body alignment so that you waste less energy with each stroke or step. It also works to strengthen the hip flexors so you can achieve a faster cycling and running upstroke. Click here to see how to perform a gym ball jackknife.

Lynn Clay is a Surrey-based nutritionist who specialises in providing personalised eating plans. Here are her race fuelling tips.

The perfect pre-race drink
Sipping on a carbohydrate-dominant drink, such as Maxifuel Recovermax – which is three parts carbohydrate to one part protein – before the start can pay dividends in the final portion of the race when your fuel stores are typically low. The protein is also useful because it can help reduce damage caused to muscle, meaning you’re less likely to sustain an injury when you’re going hell for leather.

Running fuel
Take on an energy gel with caffeine in it as well as carbohydrate for fuel. A number of studies have shown that caffeine enhances reaction time and endurance, which could help you shave crucial seconds off your time.

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