for the big day with a good night’s sleep. If the race starts early, you’ll need to get up early enough to eat a good breakfast. Arrive at the start with plenty of time to spare. A warm-up run of at least 15 minutes should be followed by some gentle stretching
on flats, work hills up to 85 per cent effort and cruise the downhills. Cool-down: easy spin 5 minutes. *AT EXPECTED RACE START TIME: SWIM 750m. Change, then CYCLE 40 minutes steady, then RUN: 20 minutes. Practise breakfast timing, race nutrition
long before the event should you take on your longest run? Dan EllingworthA. 1. I prefer going up a few miles each week with the occasional easy week in between, for example (in miles), 15, 17, 19, race/15, 21.2. It depends on your speed and your
comes too, so we sprint when we see a squirrel and we stop when we need a drink from a muddy puddle.However, in opposition to that I'm pretty competitive when it comes to racing and do quite well, except in the marathon. My best half time is 1.28, yet my
