. This represents a stupendous amount of food. It exceeds the gross annual consumption of the entire population of Mali. To comply, you must lug around your bodyweight in filthy, freeze-dried risotto and energy bars of the size and consistency of breeze blocks

movement or access to your mouth, carry water, energy gels or bars and medication inside your outfit.6 Display your name and that of your charity in a prominent place on your costume. 7 Practise running in your costume in a shorter race to assess where

as Martin Lel, Sammy Wanjiru, Kara Goucher et al I had the chance to witness their carb-loading strategies first hand. I hoped that following their lead at the buffet bar would spur me on to a new PB at the distance the following morning. The Lisbon Half

way to climb. Standing puts more weight on your leg muscles - they work harder and you use 10 per cent more energy and increase your heart rate by five to 10 per cent. On gradual gradients, sit back on the saddle; for steep slopes move toward the nose

, start by making sure you feel comfortable on your bike. "Make sure you're not over-reaching when you're holding the handle bars or aero bars," says Alison Boon, the owner of the world's biggest triathlon store Tri UK. "If you're too stretched out, your

have enough energy for those tasks you have to squeeze in around triathlon.The first thing you need to remember is that fuelling your body for training and recovery is not an exact science - a one-size-fits-all approach does not work. There are a huge

and eat a gel or energy bar. Towards the end of the bike section, take a note of a landmark so you’ll know you are approaching transition. Familiarise yourself with the dismount line and where you will get off the bike – or risk incurring a penalty

to refuel on the run. I have tried and given up on gels and bars as they give me terrible stomach cramps. In fact, I have even given up on bananas - I just don't seem to be able to take any food on board. I run marathons and train on water alone and I

after a workout is the most crucial - your body replenishes glycogen at three times its normal rate immediately after exercise. This rate slows with every minute you waste. Try to eat a mix of carbohydrates and protein. Recovery drinks and energy bars

in the transition area in either five-litre mineral water bottles, or drinks bladders and/or water bottles.The extrasMost races have a compulsory kit list. These demand anything from a compass, a whistle and a spare energy bar to a full set of waterproofs