The triathlon requires speed, endurance and technique and as a result, this rapidly growing sport is a great way to get fit.



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Consisting of swimming, cycling and running, the training will improve cardio-vascular fitness, muscle strength and endurance and completing such a challenge, no matter how fast or slow, will leave you with a fantastic sense of achievement. If you're new to the sport here's what you need to know to get started.

What does a triathlon consist of?
There are three types of triathlon ranging from the shorter spring variety to the hardcore Iron Man.

A sprint triathlon includes a 750m swim, 22km cycle and 5km run. The Olympic version consists of a 1500 m swim, 40km cycle and 10km run, while the challenging Iron Man extends those distances to a 2.4-mile swim and a 112-mile cycle, followed by a 26.2-mile marathon. In many cases, the swim section of the event will take place in the sea, though some require contestants to use a pool.

Competitors often call the transition between each stage, the time it takes to prepare for the next event, the 'fourth discipline' as a quick change can shave minutes off your overall time.

Where do I start?
How you start training depends largely on your current level of fitness. Whether you want to get seriously competitive or are just determined to complete, a local triathlon club will be happy to impart their invaluable knowledge and offer helpful tips.

If you plan on training alone, however, don't rush headlong into 5km runs - endurance is the key to triathlon success and as such requires a steady build-up of fitness. As your general fitness and endurance improves, you can gradually increase your speed before simulating the three-phase experience over shorter distances.

Since the swim is the only section where technique is more important than fitness, it's a good idea to go to your local pool and ask about a few lessons to help you with technique. Since you'll need all your leg strength for the cycle stage that follows, front crawl is the best stroke for this first section as it uses mostly upper body strength. If the event you have entered requires a sea-swim, it's important to train a couple of times in the sea to enable you to get used to swimming with a wetsuit on, as they are required by many event organisers.

Once you've established some swimming technique and assessed your fitness level, it's time to make a training plan. The bike ride in a standard, Olympic triathlon is usually the longest section and therefore, plenty of cycle training is advised. Though you don't need to spend thousands on a new bike, it's worth getting a service done to ensure that everything is in good working order. Proper safety equipment is a must so do invest in a helmet.

Also make sure the saddle height is correct (put your heel on the pedal at its lowest point - your leg should be straight) and spend time learning how to use the gears. Staying in a lighter gear can seriously reduce your race time so use heavier gears only when necessary. If you're not a regular cyclist, it will take time to build up the strength and fitness required so gradually increase your rides as your fitness improves. A spinning class can work wonders if your muscles need an extra boost.

As the final section of the triathlon, the run presents its own challenges - if you haven't paced yourself in the first two legs, you could find yourself struggling. As with the cycling, endurance is the key and a slow build-up in terms of distance while you're training is essential. Don't be tempted to push yourself speed-wise, a steady pace is the best way.

It's also essential to practise the cycle-to-run transition. Most competitors will experience what's known as 'jelly legs' as they get off the bike so a short run after a cycling practise session will allow you to get used to this strange sensation.

Beginners training for their first triathlon should be aware of the particular challenges their race presents. Knowing whether the landscape is hilly or the race involved an open water swim will enable you to tailor your training to fit the race.

Above all, set yourself a realistic goal. Push yourself too hard and too fast and you risk injury. Completing such a test of stamina, technique and speed alone will give you an enormous sense of achievement, and there's always the opportunity to improve your time once you've been bitten by the bug!

Have you risen to the triathlon challenge? What are your tips for success? Leave your comments below...

Lloyds Banking Group has agreed to reinstate thousands of pet insurance policies after its decision to withdraw cover last year caused outrage.



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The bank suddenly withdrew cover for pet owners in October last year, despite marketing the policies as 'lifetime' plans. Since most policies will not cover an animal with a pre-existing condition, those whose pet had developed a condition since taking up their Lloyds policies were left unable to find insurance from other providers.

However, under pressure from the Financial Ombudsman, which criticised the marketing of the policies and Lloyds' decision to withdraw from the pet insurance market, a campaign against the bank led by Dogs Today and a sizeable helping of bad press, Lloyds has now decided to offer new policies to 4,000 owners.

According to the Daily Telegraph, a spokesman for the bank said thousands of customers who bought pet insurance from either the Halifax, which also withdrew cover in August last year, or Lloyds TSB, would receive a letter reinstating their policies.

The spokesman added that the bank would be prepared to discuss the option of possible compensation with those who preferred not to renew their policies with Lloyds.

However, the insurance would not be available to new customers.

A spokesperson told the Telegraph: "We are writing to all of our Halifax and Lloyds TSB pet insurance customers who have pets with pre-existing medical conditions to confirm that we are aiming to offer them a completely new policy.

"This is a complex process that will take us time to work through, but we're doing everything we can to move this forward as quickly as possible."

Lloyds advised that those who need to make a claim before the policies have been reinstated should contact the bank.

What do you think? Are pet insurance policies worth the premium? Leave your comments below...

While we'd all like to think our neighbours are good friends, it's not always the case. From barking dogs to late-night music, DIY to constant rowing, a noisy neighbour can make your life hell.



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Nuisance noise can really affect your day-to-day life, causing stress, sleeplessness and irritability. Unfortunately there is no set level at which loud noise becomes a 'statutory nuisance' and this can make it difficult to manage the situation.

However, if you are having issues with noise from next door, there are ways to get your peace and quiet back.

Talk to your neighbour
Before making a formal complaint, it's always a good idea to talk to the neighbour causing the problem. In some cases, they may not even be aware that they are causing you distress. Try not to confront the person responsible while the disturbance is occurring. A polite, non-aggressive approach is essential so wait until you are calm and pick a quiet moment to state your case.

Some may feel uncomfortable confronting the situation face-to-face but in this instance, a letter clearly stating the problem, with examples if possible, will get your point across. Keep a copy of the letter too as it will serve as proof that you have not only brought the matter to your neighbour's attention but show that you have tried to resolve the dispute.

If you are threatened or intimidated by the neighbour in question, however, just walk away. Serious threats of violence or anti-social behaviour are a matter for the police, so report any instances as soon as you can.

What next?
If your neighbour ignores your request and continues to create a nuisance, mediation may help. An independent mediator can act as referee in the dispute, helping both sides to understand the other's point of view and negotiate a resolution. Mediation is usually free so get in touch with your local council or housing association to see if they can provide such a service. Alternatively call Mediation UK who should be able to provide details of services in your area.

Formal complaints
Should mediation fail to resolve the situation, a formal complaint may be your only option. You will need to contact your local authority Environmental Health Department to make your complaint. The council has a duty to perform an investigation if they receive such a complaint but keeping a log of times and dates when you were disturbed by excessive noise is a good idea.

You may be visited at home by an Environmental Health Officer who will inform you of your rights and what to expect next, and the neighbour causing the problem will be informed that a complaint has been made, explain that they must take action to reduce the noise and let them know the legal consequences and penalties that may occur should they ignore the request. Your identity should be kept confidential.

Further action
If the problem persists despite the action taken by the local authority, you can take further action through the Magistrates court under Section 82 of the Environmental Protection Act 1990. Written records, listing details of the problem are essential if you go down this route as the court will need to be convinced beyond doubt that the noise is considered a statutory nuisance. Your neighbour must be given a minimum of three days written notice if you decide to take action.

However, do be aware that this can be costly and professional legal advice should be sought.

Have you had trouble with noisy neighbours? How did you resolve the situation? Leave your comments below...

When you're hard at it in the office, grabbing a bite to eat isn't always easy but experts warned that having lunch at your desk could be putting you at risk of developing a fatal blood clot.



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A survey of young professionals aged between 21 and 30, by ComRes, found that three out of four office workers skipped their lunch break and three quarters admitted to eating at their desk, a practice which could significantly raise the risk of deep vein thrombosis.

Avid gamers were also at risk - of the 16 to 21-year-olds that took part in the same survey, nine out of 10 confessed they would go longer than 90 minutes without taking a break.

Since the blood flow to the vein behind the knee drops by 50 per cent after just 90 minutes of inactivity, the risk is not one to be taken lightly.

A separate survey of 400 workers by the Medical Research Institute of New Zealand found that those who regularly opted for a working lunch experienced a 2.2 increase in the risk of developing blood clots.

Dr Richard Beasley, director of the Institute, told the Daily Mail: "People know that a sedentary lifestyle increases the risk of obesity, diabetes and cardiovascular disease in later life.

"However, very few are aware of the fact prolonged immobility in the workplace also poses an immediate threat. People must be educated regarding the risks associated with sitting down for long periods."

So do yourself a favour this lunchtime and take a well-deserved break... your health just might depend upon it.

Do you take lunch at your desk or make sure you get out and about during your break? Leave your comments below...

Sun, sea and sand are all very well but if you're looking for excitement on your summer holiday this year, an activity break could be just the thing. Europe's varied landscape means almost every activity is catered for - and going abroad has the added advantage of almost guaranteed summer weather.



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Here are a few of the best European destinations offering action-packed breaks.

Croatia
An increasingly popular tourist destination, Croatia boasts not only a glorious coastline but also a landscape that's perfect for a variety of activity holidays. Sea kayaking in the Adriatic, white water rafting on the spectacular Cetina River, cycling through the unspoilt countryside, it's ideal for a family break, and there's always that fabulous coast on which to relax after a hard day's fun.

Andorra
The breath-taking Pyrenees provide the backdrop to this family-friendly activity holiday destination. Ideal for serious hikers and mountain bikers, there's also white-water rafting to keep you entertained throughout the summer, while a winter break could include igloo building, dog-sledding and snowmobiling. Whatever time of the year you choose to visit this tiny principality, the scenery remains spectacular.

Portugal
The Algarve is already a popular summer destinations but inland Portugal is just as beautiful. Why not get a feel for rural Portugal with a guided tour of some of the country's national parks, either on horseback, bike or on foot. It's even possible to spend a day with a shepherd, where you'll learn more about Portuguese traditions while taking in stunning scenery.

If the lure of the sea is just too strong, an introduction to surfing on the Algarve will allow you to get your fix of sun, sea and sand while getting active on the water.

Turkey
With a mix of culture, wildlife and activities, Turkey is the ideal place for the hard-to-please family. For instance, you may choose to hike along the coastal Lycian Way, kayak over a sunken city or immerse yourself in a thermal spring. Alternatively take a short cruise along the stunning Turquoise Coast (which truly lives up to its name), go on a jeep safari and spend some time relaxing at a mountain retreat.

Then again, you could choose to explore the buzzing bazaars of Istanbul before trekking to the summit of Mr Ararat in the Kackar Mountains. Culture, history and beautiful landscape combine to create a holiday that has something for everyone.

Have you been on an activity holiday in Europe? Did it live up to your expectations and would you go again? Leave your comments below...