My impression now is that the dynamic warm ups are more important than static stretching (I think static stretching is more important afterwards, which is, of course, when you’re in a rush and don’t want to sit around ).

I have to say, though, doing the dynamic stretches as I walk past all my neighbours windows will feel odd – I bet they look odd!! Especially the skipping!

Last year I taught myself how to do shoe-less T1s and flying mounts and dismounts on my bike for T1 and T2. I basically went out to a parking lot and practiced running up to my bike with no shoes on (shoes attached to the bike) and getting on the bike, putting on the shoes while riding away. I’d circle the parking lot, and then head back to my car, undo my shoes, slide my feet out, and practice jumping off the bike, picking the bike up and running barefoot about 20 yards… just like in a race.

I think this gave me a significant advantage in races as my transition times are consistently top 10.

As I’ve mentioned before, I know the guys that made the Documentary “What it Takes” about 4 world class Ironman Triathletes, and they tell me that Peter Reid ALWAYS runs after ever road cycling session he does. He basically always bricks it, even if he can only do a 3 mile run, he does it.