.Powder power Buy energy drinks in powdered form. It comes in much smaller packaging relative to the amount of drink you’ll end up with, making it more eco-friendly to transport and saving you the trouble of recycling hundreds of plastic bottles

of such an event and drinking in the carnival atmosphere filled us with tremendous pleasure, even when our legs were aching.The most memorable part of the race was the overwhelming support and generosity given by the spectators all the way around. The cheers

with wooden spoons. Water stops were regular and well-manned with energy jellies, gels and isotonic drinks handed out at well-thought-out intervals.It is a shame the course doesn't take in any of Manchester city centre, but rather loops from Trafford, through

gel or sports drink, you'll feel a nice swell of energy just as you head out the door.This is important because you're more likely to commit to a high-quality workout when you start out feeling strong.Places to rideBecause you might not have time

, but the day before, jog two to four miles to release some of your pent-up energy.For sub-marathon races, tapering for between three and seven days can be beneficial. During this time, cut your usual run distances in half, and if you do any speedwork, make

usual high-carb energy drink to make up the necessary calories instead.Head to the race. Aim to arrive 60-90 minutes before the start – just remember to factor in plenty of time if there may be parking difficulties or you have to collect your race number

with hunger due to the heavy demands on energy. Eating small regular meals across the day rather than three large meals can help with energy balance, whilst curbing cravings. Although you do need to replace carbohydrates, do it by choosing a low glycemic

for boosting sprint performance.Chromium is a trace mineral that helps your cells use carbohydrate for energy. Along with the hormone insulin, chromium acts like a key that unlocks cells, allowing sugar to enter. This explains why blood sugar levels improve

. If you're racing over 5-10K, then aim to eat 400-500kcal. Try one energy bar and 250-500ml of sports drink or one whole-wheat bagel spread with jam, half a banana, and water. If you are racing further than 10 miles and running anywhere from 75 minutes

-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing