-pace bandA tool for race-day. Type in your target time, then print out and wear this band. It shows the mile or kilometre splits you'll need to hit along the way. Useful for all distances, particularly the marathon. Calorie CalculatorType in your weight

Don't dismiss free weights as the preserve of oiled-up gym bunnies obsessed with six-packs and their reflection. Normal people can use them to burn calories and become stronger, which will help improve both technique and stamina for next season

small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

perform better and burn more calories.THE GET-LEAN FIXChoose carbohydrates wisely. Eat starchy, quickly digested carbs only during and right before and after training sessions or races, when it's important to eat food that can be quickly converted to fuel

When you're sidelined by injury your natural reaction should be to cut back on calories until it's time to return to training - and burning energy. But the healing process demands fuel, too. "It's like fixing a house," says sports dietitian Cynthia

for every calorie they burn. As the two days prior to the race would have seen light (if any) activity, your output was most likely 4200-5000 calories. But as many foods contain liquid, you don’t need to get all of your fluid from water alone, as you did

to visualise between now and race day.Nutritional Needs Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal. Even though

". 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

calorie intake from carbohydrate sources such as pasta, potatoes, rice and cereal. This will pack your muscles with glycogen and delay the point at which you ‘hit the wall’ during the race. Stay hydrated Keep your energy and fluid levels high by cutting

free radicals, those unstable molecules that race around the body looking to inflict cell damage. Red peppers also contain lycopene, which may offer protection from some cancers. Peppers of all colours are a good source of dietary fibre