is beneficial under certain circumstances - it takes less power to accelerate a lighter set of wheels to race pace and this means you can conserve precious energy while keeping your bike rolling at a good pace. It's worth bearing in mind that once up to speed

but it needs them regularly. Vitamins do not have any calories, and therefore provide no energy. However, they are vital to the energy-producing process, and a deficiency in vitamins in this chain will result in reduced energy and performance levels. A severely

is simple: fast and convenient energy with a balance of carbs and protein to support your workout. When a bundle of FUEL products landed in front of me, I was fairly seduced by their vibrant packaging and keen to dig in. The fruit-loaded chunky granola was a

much energy is lost during foot contact," explains Dr Sharon Dixon, a senior lecturer in biomechanics at the University of Exeter.  "More energy is lost on less 'stiff' surfaces. A very soft surface like sand will dissipate more energy than Tarmac

and is a great way to fit training into your schedule.Many triathletes don't ride at lunchtime because they feel a ride needs to be long to be worthwhile, but that's not true. Others are discouraged by common, but easily sidestepped, challenges.Energy

, 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

before. Now is the time to refuel and build your energy, not deplete it.Q. Should I have a sports massage at the Flora London Marathon Expo? niksterA. I wouldn't advise a sports massage now if you have never had one before. Don't change anything now

their running to the next level."PRE-STARTIt's now that the pre-race nerves kick in. But it's not just your incessant back-and-forth pacing that's sapping vital energy stores – sizing up the competition and playing your mile-by-mile strategy on a mental loop can

: your calorie and carbohydrate intake needs to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy

(29.8% energy intake) Approx. 25% energy intake or 1g/kg/day TOTAL ENERGY 2718kcal Approx 3600 – 4300kcal per day Comments & Recommendations Energy intake Nigel reports often feeling run down and suffering from frequent colds