1. Poor sighting in the swim - If you are swimming at a pace of 2 mins per 100m a 30 min swim could turn into a 32 min swim if you inadvertently swim an extra 100m. All you need to do is look up every 4-5 strokes and make micro adjustments to your direction. The shortest route is nearly always the fastest.

2. Remember where you left your bike - It may be easy to know where you are prior to the race but once the gun goes and your back in transition it can all look so different. It will have been where they left it, but you can obviously forget where it is. In some races you can put your towel on the ground but if you can't then the very least is to remember which row you are in and how far down. Some times you might be near a significant landmark like a tree or a banner attached to some fencing. Just don't use the pink bike next to you as your marker; it might be gone when you get there!

3. Know the way out of transition - You will always see some people trying to run the wrong way out of transition. I estimate it cost most of them 20-30s. All you need to do is do a short recce when you get to the venue and work out the right route and listen to the race briefing!

4. Use elastic laces - this clever little innovation (costing you less than a ten euros) could probably save you 20 seconds in transition 2. Just replace your normal laces with elastic ones and gain seconds in your next race

5. Know the rules - when you enter transition 2 at the end of the bike section you have to wait until your bike is racked before unbuckling your helmet. It is easy for people to get people get penalised 30 seconds for not knowing this simple rule!

Good ideas only become good ideas if you put them into action. How many simple ways can you think of to save time in your next race, practice everything before race day.

Stay healthy & have fun!