to know about pacing, posture and avoiding 'jelly legs'. Stride with pride Researchers at the University of Colorado have found that hunching over a bike for a prolonged period alters the body's biomechanical reflexes. That's why even pro triathletes
Ignorance is no defence when it comes to the rules of a race. Flout them and you could pick up time penalties or worse, be disqualified from the race altogether. Wise up with our guide to a few of the most common, and avoidable, infringements often
look like:24 hours to goIf you can, travel to the race venue, ensuring you have a kit list to hand to avoid any surprises. Make sure your bike is in good working order and always remember spare/different-weather tyres, if you have them.18 hours to go
is to avoid high-stress running for one day per mile raced – that’s a month, Marathon Man.--
that doesn't fulfil these criteria should be avoided, unless you have spare time and energy. For example, if you are training for an Olympic-distance race you may benefit from a regular two- to three-hour steady ride at the weekends. However, three
s important that you do this in a safe manner, to avoid the obvious injury problems. First you need to find a stretch of grass with a very gentle downslope. If youre running fast on grass, you must select an even path, as the chance of turning an ankle
to your race paces, but heart rate is an equally good guide (especially if you're new and you don't know what your race paces are). The glossary suggests target heart rates, and so even the most basic heart rate monitor (from about £40) will be a valuable
at about 20 miles, so the wall was almost unavoidable. Now, if you take in calories - I suggest one gel [most are about 100kcal] every 40 minutes - you can avoid it altogether."But the wall still stands if you get it wrong with your race pace. "If you take
to choose? Better to err on the side of caution to avoid injury if you're unsure. Use our race-time predictor for an indication of what target you should set yourself. Our schedulesWe have three sets of half-marathon schedules for you to choose from
to run low on glycogen during the race. To avoid this, try to drink five or six mouthfuls of a carbohydrate drink 15 minutes before the start of the marathon and every 15 minutes during the run. This is something you should practise regularlythroughout
