WITH everyone going to the gym or pounding their new bicycle machines to get fit, Peter Norman gives the following advice – don't rush, take it easy!

He should know – he only took up running when he was 50 years old and today he is at the top of the tree in the stamina sapping Triathlon sport at the age of 70!

In fact, in his age group, he is the top UK competitor and fifth in the world.

Top triathlons see competitors taking part in one competition – a two-and-a-quarter-mile swim,112-mile bike ride and then a 26-mile run.

In one tournament a few months ago, in Dorset, Peter completed the torturous courses in 14 hours, 39 minutes, 48 seconds.

Peter, who now competes in the 70-74 years old age group, travels the world in competitions.

" In America they paint your age on your legs and I was cycling along happily when a chap shot past me on his bike with 77 on his legs!"

Peter has set himself a New Year resolution to improve his
running. "Lately my running has let me down so I have got to get up to scratch, you would be amazed at the number of good runners in their seventies, they might be better than me at running but I can usually catch up on the bike and swimming," he said.

"A lot of people at this time of the year suddenly start thinking about exercising and getting fit. My advice is that you should not just rush into it. Take it easy and gradually.

"You should first make sure you have no medical problems. I am lucky that I have never suffered from arthritis. Then, whatever exercise you want to do, you must gently build up, perhaps do a short run or swim and then a bit longer the next time and so on."

Peter, a retired engineer who lives in Penycae, near Wrexham, is a member of Wrexham Athletics Club and one of 20 members forming the elite "triathlon section" of various ages.

When not competing in national events, he takes part in local races, including the Moel Fammau up and down run over the festive period. He completed the five-mile trip in 50 minutes.

His "start" came when he was 50. "i had only played a bit of squash and I remember seeing this woman running in the London Marathon and she was 70 years old. I thought 'well if she can do it then so can I'."

Peter started running and was gradually taking part himself in the London Marathons. He has completed four, and clocked a time of three hours 12 minutes in one of them.

He runs, swims and cycles every day, completing his swimming and cycle sprints are at the Total Fitness club in Rhosddu, Wrexham.

He watches what he eats but not in an obsessive manner, making sure he has plenty of potatoes, fish and meat and a lot of water.

During the coming year Peter hopes to complete in the World Triathlon Championships in Vancouver, Canada, and also the English Fell Running Championships in the Lake District.

His daughter Kim, 33, is a keen triathlon competitor and at the Iron Woman tournament in Austria completed the two-and-a-quarter-mile swim, 102-mile bike ride and then 26-mile run, in 13 hours 53 minutes.