Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.240g organic apple sauce440g black beans, drained200g wholegrain oat flour90g cocoa powder 2 tbsp baking powder1 tsp salt230ml agave
Ready in minutes, this tasty starter or snack is the perfect way to get your Christmas cheese fix. A small piece of stilton (just 30g) provides a seventh of your daily-recommended calcium intake, which is essential for runners to protect against
or parsnips1 tsp cranberry sauce (optional)50g cheese cut into bitesize pieces8 large free-range eggs, beaten1 tsp fresh rosemary, choppedsalt and pepper to taste1 Pre-heat oven to 200C/Gas mark 6 and line a flan dish with greaseproof paper.2 Arrange
The chef: Pam AndersonActive ingredients: Despite harbouring less than 200kcal and a slender six grams of fat, this pudding provides you with a hit of muscle-repairing protein (from the chocolate milk). Plus there’s bone-boosting calcium and, via
, runs on their own.Sprint and super sprint distance• A 200m-swim followed by a 10-minute cycle at 80 to 90 per cent MHR. • A 300m-swim followed by a 25-minute cycle at 80 to 90 per cent MHR.Olympic distance• A 300m-swim followed by a 20-minute cycle
range given, then gradually increase the speed of each repeat. WEEK SESSION SIX-MINUTE MILER SEVEN-MINUTE MILER EIGHT-MINUTE MILER A (1, 3, 5) 6 to 8 x 400 metres with 200-metre recovery jog 1:30>1:25 1:44>1:39 2
Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m
accurate? A In general terms, at the start of your 20s, the MHR is about 200 beats per minute (BPM). From then on, the heart gradually slows down, by approximately one beat per year. In endurance athletes, the MHR also slows as a response to prolonged
is indeed an excellent way to lose excess weight as well as building fitness. It burns around 250-400kcal for every 30 minutes of activity, depending on your speed, body weight and the incline. However, you still have to keep an eye on your calorie intake
nor butter in this recipe, there's no need for any guilt!Serves 9Time spent in the kitchen: 45 minutesThis cake keeps for a week wrapped in cling film.Ingredients:100g plain flour, 120g ground almonds, ¼ tsp salt, 1 tsp baking powder, 1 tsp
