to some of the best-organised racing around. Three 5K races on November 19 and December 3 and 16, will see a flurry of over 300 runners take to the quiet cycle paths of Hertfordshire and hammer around a completely flat, out and back course.Each race kicks

physiologist at the University of California in San Francisco, Engler, along with her twin sister and fellow PhD Marguerite, has spent the last 15 years researching the connection between diet and blood vessel health. In 2004, the Englers published the first

supporter “...I saw a very different side to FLM being a supporter as opposed to a runner and realised how so many people really do need the support of the crew...” Read the full quote1837--Wolfy (right) and H.SupporterWhat a great day we had

throughout the year. ‘I do all my ‘sweetspot’ training on the turbo – just below threshold pace. My aim is to build speed and endurance,’ he said. ‘After warming up, a typical session involves 3x20min at ‘sweetspot’ pace, with 10min recoveries in between

about the strength of the wind, the tractor that held everyone up and that annoyingly zealous marshal. Cycling rebelsThere's nothing new about time trialling in the UK. It appeared in the late 1800s, when authorities banned cyclists from racing on roads

2011 HAS BEEN A MASSIVE YEAR FOR HELEN JENKINS.For the second time she has won the ITU Triathlon World Championships and has been

for 10-15 minutes at least twice a day (and preferably several times) for the first three days. Never apply heat to a new injury. Firmly compress the area using a bandage or compression material. If you're using a bandage, make sure it isn't so tight

crawl with a pull buoy (PB pace + 5 seconds)• 50m easy breastroke 45-seconds rest• 200m front crawl (PB pace + 15 seconds)• 50m easy backstroke• 200m front crawl with a pull buoy (PB pace + 15 seconds)• 50m easy breaststrokeTime-efficient cycling

hard cycling followed by an immediate transition into a 100m run and repeat until it feels natural."Transition session 2"Do 20 minutes on the bike, then a 10-minute run," says Yelling. "The second 10 minutes on the bike should be really hard so you

.Try this: Thule 591 ProRide Cycle Carrier, £89.99, www.madison.co.uk.2. Rack Type: HitchThis rack slides into a vehicle's hitch. Hitch mounts come in two types: less expensive models hang bikes from two arms, like a trunk rack, and pricier versions use