8. During the week before a race go caffeine ‘cold turkey’. This should increase the benefit from caffeine on the day! If using a caffeine gel, take it after the swim. There is enough stress and emotion in the water to see you through. The bike and run will benefit more.
7. Grease your bearings! To keep your bike in tip top condition make sure you get the main bearings cleaned and re-greased at least once every 1000 miles if not more during the wet winter months. These include front and rear hubs, headset and possible the bottom bracket. This is essential in winter when water and grit find their way in and wreck everything. Your local friendly bike shop should be happy to do this for you if you are unsure about doing it yourself.