you, this race is half off- and half on-road. It features two 5K trail runs through the beautiful but bumpy terrain of the New Forest, leavened by a flat, fast 20K Tarmac bike course. www.racenewforest.co.ukTri and Run Ballbuster, 7 NovemberFancy a

groups improved their VO2 max significantly, and reduced their 5K run times by seven per cent (running only) and eight per cent (running and cycling).  These results show that augmenting a running programme with cycling showed no drop in performance over

three of the triathlon sports:• A 1000m-swim at 90 per cent MHR, followed by a 5K cycle or turbo at 90 per cent MHR, followed by a 2K-run at 90 per cent MHR.