your forceful back muscles, your spinal balance can be thrown off,” says Shannon Sovndal, author of Cycling Anatomy. For a solid core and a stable pedalling platform, Sovndal recommends these gym exercises, done at least two nonconsecutive days a week

structure.We spent two months testing as many current racers 
as we could get our feet in, and here’s our verdict on each:Asics Gel-Tarther 2New Balance 760 Racing CompAsics Piranha SP 4K-Swiss Blade Foot RunSaucony Grid Type A5Adidas Adizero Feather

with hunger due to the heavy demands on energy. Eating small regular meals across the day rather than three large meals can help with energy balance, whilst curbing cravings. Although you do need to replace carbohydrates, do it by choosing a low glycemic

in protein, particularly high-quality protein, but there is no need to worry; by eating a varied and well-balanced diet, vegetarian triathletes can obtain the necessary nutrients to adequately fuel the body for hours of training and racing.The current

. Standing quadriceps stretch Flex your foot and keep your body straight to maximise the stretch through the front of your leg. You can put one hand on a wall if you need balance