and coming up against the dreaded "wall". Sports drinks and carb gels are great for topping up your energy levels during a long run or race, but increasing your carb intake three days before the race will help make sure you reach the startline with maximum
the glycogen in your liver. I have porridge with honey.”“Take on 1,000ml of water, but have two bottles on your bike – one pure water, one mixed with isotonic drink,” says triathlete Will Clarke.Carry energy gel in the shoulder of your suit. “There’s no way
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
as the protein slows down the release of energy, perfect for runs in excess of 45 minutes. During your workoutGood Energy gelBetter Isotonic drinkCheapest Apple juice diluted half and half with waterWhy? If you plan to run longer than 60 minutes, consuming 30
Running SweetWinner Bassett’s Jelly BabiesHighly Commended Mars BarSports DrinkWinner Lucozade SportHighly Commended SIS PSP 22Breakfast CerealWinner WeetabixHighly Commended Quaker OatsEnergy ProductWinner SIS GO GelHighly Commended Lucozade Sport Carbo Gel
manufacturers. Experiment with several varieties to see what suits you best, and which flavours you prefer.For long runs (over 60 minutes), consider taking a snack with you so you’re not left running on empty. Energy gels washed down with water will give you
with a water bottle and practise eating during your runs (energy gels are a great idea). And remember to be conservative on race day. I recommend that you aim for a minute per mile slower than your marathon pace, especially if the course is hilly. Good
. Your shoes will slip on with ease. 17. Perhaps have some Vaseline in your shoes. It helps get them on and prevents blistering. 18. Wear a hat to keep the sun off your head. It can make a difference even when the day is cloudy. 19. Have an energy gel
on the back of the gilet are large enough to keep you cool, while a little pouch right at the base can be used either to store the folded garment or to carry a spare energy gel. Contact: www.orca.comMontane Featherlite Vélo Gilet, £35 True to its name
.Aim for 3-4 efforts/intervals for the first two weeks and then increase to 6 intervals per session.Here is an example:Have a high-carb meal three hours before the session. Stay hydrated and rest before the session. Take an energy gel 20 minutes before your
