time and eat and sleep according to that time. Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. For the same reason, avoid alcohol and caffeinated drinks. On the groundWhen you arrive, take a walk

France's most madcap marathon, the Marathon du Medoc, returned on September 10. This year more than 7,000 runners took part in the costumed chase through the Medoc wine growing region's most illustrious chateaux, with 23 boozy drinks stations en

pace for 40 minutes. Warm up 15 minutes. Cool down for five.Fuel upWhat to eat and drink before and after your runMany runners think that they can eat whatever they want post-run," says Leslie Bonci, director of sports medicine nutrition at the Centre

for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better. As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan

according to that time. Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. For the same reason, avoid alcohol and caffeinated drinks. On the groundWhen you arrive, take a walk outdoors in the sun (without

start. Sip on an energy drink leading up to and during the session (not too cold, just at room temperature).Warm-up: 10 minutes easy spinning at 100rpm, then increase your heart rate progressively during the next 5 minutes to reach your threshold heart

very busy race, but organized incredibly well and lined with drinks stations (water and sports drink), live music (at almost every mile) and even a Bupa Boost Zone providing sports massages, Vaseline and jelly beans. And the Red Arrows display is a

mouthfuls of mucky water when the swim leg of your triathlon takes place in a reservoir for drinking water.Athletes took advantage of the good weather conditions to make quick work of the two-lap 1.5K swim. The bike course was a scenic 40K trek through

You strap on your rucksack, take a swig of sports drink and the commute home begins. Or you hit the street-lamp bathed pavements after the kids are in bed, or drag your weary limbs from the duvet's embrace for an early morning weekend trot. Sure

and try to build up the quantity over time. If you tolerate liquids better after exercise, try a specially designed recovery drink - with a balance of carbohydrates, protein and essential nutrients - straight after exercise, followed by something like a