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Stay away from super-hard gears, particularly on the hills, to ensure your quads still have some juice come run time. Push your threshold Sprint-distance events are raced near the upper limits of your capacity, so train right under that "about to blow" threshold.

Ruggerio recommends ten-minute intervals because they push you to suffer for a significant period of time.

Beginners should do two sets, with 5 minutes of jogging in between sets.

Advanced athletes should do three sets, with 5 minutes of jogging in between. Stand tall"Don't focus on pace; focus on posture," says Mohamed Elsaied, an International Triathlon Union-certified coach in Texas.

Age Divisions - Triathlon The following are the age divisions for men and women: 14-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 and up.

He has some tips and tricks to make your race successful.

Your competitors will be taking a break at the top; you'll be way ahead.

The first time you put your bike down and start to run is...humbling.

A bike-run workout is called a "brick," since your legs feel like they're made of dried clay. Try workouts like this one two or three times a week: Cycle hard for 15 to 25 minutes—crank it up (way up, so you're going fast in a tough gear).

Then drop your bike and head out for a 15- to 20-minute run. Hone your speed Since it's the last leg, you can use up every last drop of reserved energy on the run.

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