Strategy: You don't need much for a sub-two-hour ride or a one-hour run. But don't skip breakfast. "You'll go into deprivation mode, and risk overeating later," says Lewin. Just 200 to 300 calories will replace the glucose you lost while you slept and let you

". By recognising your errors you can develop a routine that ensures optimum energy every time you train. Here are five common mistakes and ways to avoid them.Skipping breakfastSome people aren't hungry in the morning. Others skip breakfast to trim calories, says

the meals for the night before, breakfast on the day and your recovery immediately after and in the days following the big race.Go longYou can use your long training sessions to find out what works best and you can put it all to the test at some

.In general, plants contain less iron than animal foods and only two to 20 per cent of iron from plants is absorbed by the body, compared with 15 to 35 per cent from meat. Worse still, there are various compounds in everyday foods that affect iron absorption

18 You feel great at mile 20After The RaceYou want to sit downAll you want to do is sleepYou settle down to do some serious stretching You’re ready for a beer

. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg

50-55 per cent of your calories from carbs you should half-fill your plate with vegetables, fruits and some whole grains.Sass says the rest should be made up as follows: 25-30 per cent from fats (olive oil, avocado and so on) and 15-20 per cent from

you shouldn’t do more than that. We’ve based our plans on one session a day, but you could easily add 15-20 miles a week by putting in an extra daily session of three or four miles before breakfast or lunch. However, it is training hard and training

Standfirst: How to make race day go your way - guaranteed!Author:Pics:Issue date: 100 tips bookletKeywords: Article type: featureuan143--Of course, you’ve trained solidly, practised your race pace, kept hydrated all weekend, had an early night and a

not exceed four miles.Your longest weekday run should be six to 10 miles.Your weekend long run (one week before the race) should be eight to 10 miles. Any longer and your muscles may not be able to fully recover before the race.Mental Preparations “Set