easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides

and equipment. CYCLE-RUN BRICKS: Warm-up: CYCLE: 10 minutes + RUN: 5 minutes. Main: 4 x [5 minutes bike + 3 minutes run], focusing on fast transitions. Cool-down: 5 minutes easy spinning. RACE DAY KeyBilateral Breathing to both sides as opposed

Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly

in the shoulders and neck. Yoga can train you to run more efficiently by relaxing areas of the body before you race and in between runs. Inhale slowly and deeply to the count of four and then as you slowly exhale imagine you are breathing into a specific part

the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your stomach expand as you inhale. Focus your attention on the breathing and any positive, calming image. If you’re too super-charged with energy

the race. Your digestion is slowing down - hence the dry mouth and butterflies - but your breathing should be speeding up, your heart rate increasing and sugar and fat pouring into the blood. Good things if you are racing. – CC(O)C(=O)OIt might be a cliché

.The only serious training is the long weekend ‘ramble’. Walk briskly most of the way and put in the occasional trot. You shouldn’t get too sweaty or short of breath, but you’ll be spending long enough on your feet to build up your endurance.You may find

.Duathlons are raced over sprint distances, such as 2mile/10mile/2mile, short distances, such as 8mile/24mile/ 8mile or much longer distances, a prime example of which is the 10K/150K/30K Zofingen Powerman. The 2008 World Long Distance Duathlon Champion Catriona

Racing well is as much a product of mental strength as physical readiness, whether you're out to nail a PB or just finish. Too often, though, runners practise mental tricks such as visualisation just a few days before race day - if at all."That's a

’t worry. Feeling great and full of running at the end of a race is an all too rare occurrence, and there’s a good chance that you’re about to run some PBs. My breathing’s fine, but my legs feel heavy Check your training log. Even if you’re running