OK, hotshot, set yourself some challenging goals. You're likely exercising more than 4 hours per week already, so your weekly training will reflect that dedication and exceed it.

But beware of overtraining: Most age-groupers get to the starting line in an overtrained state. Be optimally rested as well as trained, and you'll have a significant edge over your competition.

For all the training, nutrition, recovery, and race day tips you need to cross the finish in record time, pick up your copy ofThe Triathlete's Training Bible. It's the new complete guide to the sport of triathlon from legendary coach Joe Friel.

Each intensity level, or training "Zone," corresponds to a specific target heart rate in relation to your maximum heart rate (sometimes calculated as 220 minus your age).

• Zone I: Training Zone I workouts should be performed at 50-60 percent of maximum heart rate. This should feel easy. Your breathing should be slightly elevated, but you should be able to hold a conversation without trouble.
• Zone II: Training Zone II workouts should be performed at 60-70 percent of maximum heart rate. This is a moderately easy pace. Your breathing will feel more labored, but you should still be able to talk.
• Zone III: Training Zone III workouts should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It'll be hard to hold a conversation-you can spit out a few words at a time.
• Zone IV: Training Zone IV workouts should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You'll be struggling to talk. But remember-it's not all out. You should still be able to maintain this pace for around 20 minutes.