TEAM GB triathlete Emma Pallant has shared her top tips and inside knowledge to winter preparation ahead of the Winter Triathlon in June 2016.

Pallant has already signed up for the 26th edition of the award-winning triathlon, and wants to help others feel fully prepared for tackling the historic course.

Inspired by the Greek phrase, tolmao - to dare, endure and be bold - Pallant reveals advice for the best possible preparation.

Time it - the best time to start training for next season is during the winter. This gives you plenty of time to build up slowly, prevents injury, and promotes a healthy lifestyle in a time of the year where many find it harder to stay active.

Overcome personal constraints - My top tip would be to get a personal couch. At Team Dillon we have strong, individual relationships with each coach.

No training plan is the same and therefore the training is manageable because it is fitted around the person working, social and family life.

Training enhances your health and quality of life rather than being an additional stress.

Love it - Training should also be fun. It is easy to make triathlon training effective and fun at the same time because there is so much variation to it.

This makes it a long term investment in your health and it can be pretty addictive sport when you get it right.

Master it - Book in some technique sessions on the swim, bike and run when you get started as sloppy technique and small errors all add up when you start increasing the miles.

This is what can cause injury and lead to inconsistent training.

Aim it - Have goals and events to keep you motivated. Booking in a big race like Windsor Triathlon focuses your training to target.

Smaller races in the lead up will also help periodise training and make sure you don’t over-train.

Obliterate key sessions - Without a specific training programme many people will end up just doing a lot of miles, many of which can just take out from the quality of key sessions.

You always need to be able to train every now and then above pace race, so it will be instinct to do the same on race day.