Whether you’re fine-tuning your performance or entering your first race, these are the five areas where every triathlete can improve.

Fitness alone isn’t enough to become a faster triathlete on race day—it’s your technique and strategy that will often have a larger role in your ultimate performance on race day. And whether you are in the early, middle, or late season of your triathlon racing, there are always details to refine. Here are five common areas where triathletes tend to lose time, and how to address each.

Panicking in the Water

Cold water, fish, weeds, mass starts…these are all common triggers that can bring on a panic attack or simply cause many of us to feel anxious about the swim portion of a triathlon. Of course, panicking won’t help you be a faster swimmer. Here’s how to swim without stressing.

Taking the Scenic Route through the Swim

When training for a triathlon, you’ll spend a lot of time in the pool swimming back and forth between the lanes. But once you get into open water, you might find yourself inadvertently veering way off course, adding both time and distance to your swim.

Neglecting Bike Gearing

Gearing is one of the most important aspects of a successful race, but the chaos and overstimulation on race day may cause new riders to neglect the correct usage of their gears to get the best performance on the bike.

Taking Too Long in Transitions

The clock is always running throughout a triathlon; your transition is not a pause or break between events, but an opportunity to gain (or lose) time.

Not Pacing Properly

The competitive atmosphere and excitement of racing is contagious, however almost all triathletes go out too hard on the swim, bike or run, causing them to fade fast and have a poor race. Here’s how to properly pace and ultimately become a faster triathlete.

Thank you to Lauren Babineau for her contribution to this article.

This article originally appeared on Trainingpeaks.com.

Lance Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years. He enjoys coaching athletes of all levels. Contact Lance to tackle your first Ironman or to perform at a higher level.