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Swim Advice For many, the swim is the most daunting part of the race, but don't worry! There will be canoeists and lifesavers from the Royal Docks Watersports Centre, Herts Canoe Club, Swimming Teachers Association and Surf Life Savers to guide you and help if required. If this is your first triathlon or swimming is not your strongest discipline. We recommend that you position yourself towards the back of the wave for the start. It may add a few seconds to your time but will enable you to get into your rhythm and enjoy the swim more. There is no current in Royal Victoria Dock and it is NOT swimming in the Thames! The water is tested regularly against EU Bathing standards. Wetsuit A wetsuit is compulsory and we will ensure that you  have one available on race day. The wetsuit will not only keep you warm but will also help you swim faster as it provides you with extra buoyancy.  Swim strokes Most people use front crawl or breast stroke. Back stroke is not allowed because it can be confused with someone indicating they are in difficulty.

Bike Advice Helmets are compulsory you will not be able to compete without one. Make sure you are comfortable on the bike you choose to ride on race day. You are not allowed to get on your bike until you reach the mount zone on exiting transition. Your helmet must be on even when you are running with you bike in and out of transition. When you leave your bike in transition it is important to leave it in the correct gear for setting off. Don't forget to take plenty of liquid refreshment with you when you are on the bike leg. There are no water stations on this section of the race! Run Advice Have you got the right kit? Make sure you have a good pair a running shoes, otherwise you could be severely increasing your chances of injury. Once you're ready to start running, the tendency is to go out and run as fast and far as possible, we strongly recommend you start out slow, and build up gradually. It may feel like you are running well within you capabilities at first, but you'll need to allow extra time for you muscle strength to build up too. Try not to over do it in the early stages, this way you'll reduce your risk of injury and muscle soreness, and ultimately you'll enjoy it much more!

Transition advice The transition is the so called 'fourth discipline' within triathlon. It is the area that is set out to hold your bikes and kit for the three stages of the race. You will use this area twice, once to change from your swim to your bike, and the second time from your bike to your run, so you need to know the in's and out's of this bustling area. Top tips: - Learn exactly where your bike is located within transition - Make sure you know which direction to go after each discipline - Practise mounts & dismounts - and remember the mount zone! - Practise your changeovers before the race - Lay out your kit. - Use elastic laces - Leave your bike helmet with the straps open - Leave your Cycle shoes on your bike If you are part of a relay team ensure that you are waiting in transition for your team mate to handover the chip as quickly as possible.