around me people are blithely removing their clothes and pulling on cycling gear. With such a long race ahead, the transition area is relaxed. It seems more important to make sure pockets are full of energy bars and gels than simply to whizz off

. The goal of base training is to increase the workload that you can sustain aerobically.EnduranceImproving endurance means that your body becomes more efficient at using fat (the most energy-dense nutrient) for fuel through aerobic energy pathways. The body

by replenishing muscle glycogen. It also staves off hunger so you don’t overeat at dinner. A sports drink or energy bar is fine, as are bagels. Orange juice is a great recovery fluid. It’s got vitamin C, potassium, no fat and only 140 calories per 300ml serving

’t eaten for 12 hours. This can cause lightheadedness, and that’s what you want to avoid, so:Eat light Half a bagel, a banana, an energy bar or a carbohydrate drink an hour or so before your run will raise blood sugar levels and not upset your stomach. Or

?Five portions of fruit and veg? What does that mean?Do runners need more vitamins? --Drinking and RunningDoes fizzy water aid calcium absorption? --Are there risks with energy drinks, gels and bars? How can I stop wetting myself? How can I stay hydrated

of illness, & good recovery from training can also help promotes adaptations to training (ie changes that happen that make you fitter or able to run for longer etc). My job is often to get the basics right in someone’s diet and often I manipulate energy

runs are the time to experiment with your kit (do you prefer shorts or tights; long-sleeved or short-sleeved shirts), experiment with how to drink water and how much to drink, and experiment with energy drinks, gels and bars.And remember, the goal

- lend this fixture a friendly and welcoming atmosphere, while the promise of a post-race chocolate bar, banana and medal should act as a great incentive for runners struggling up the renowned incline towards the finish. Now in its fourth year, the race

Subscribers can see the full article here. If you'd like to subscribe, you can save 30% and get instant access hereForget energy bars, nutrient-enhanced drinks and other fortified foods. When it comes to fuel, ‘real’ foods, such as fruits

hit the correct speed immediately, avoiding the nightmare consequences of setting off too fast or too slow. Sessions like this are crucial, physiologically speaking, to improving your times. Your energy-production system is different when running