Not sure if this was posted. If so i am sorry.
Check this out.
http://vimeo.com/9970489
Yes this is a very popular video, but thanks for posting.
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=243480&posts=24&start=1
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=243882&posts=2&start=1