for before the start Race instructions and travel informationFor your baggage bag Suncream Petroleum jelly if you chafe Roomy, comfortable trainers for after the race Warm change of clothes Waterproofs Money Post-race energy drink and food

seen as potentially damaging to our health. This is especially so for those in training, as carbohydrates provide a vital source of energy, fibre, vitamins and minerals. Nonetheless, a few health experts maintain that some carbohydrates should

a mild hypoglycaemic reaction after prolonged exercise. The body’s energy-producing systems sometimes fail to keep pace with the demands placed on them, and blood-sugar levels fall low enough to make you feel faint, clammy and tight in the stomach

recommend you try to eat something. You would need to consume four or five gels or the equivalent in sports drink to get enough energy. Cereal and slow-release carbs are your best options.Q. How much do you recommend drinking before the race? inlastplace

the best opportunities to eat and drink. What you consume will be determined by the distance you're racing, weather conditions and your personal preferences and tolerances."For sprint-distance races I might carry a bottle of squash or energy drink

". By recognising your errors you can develop a routine that ensures optimum energy every time you train. Here are five common mistakes and ways to avoid them.Skipping breakfastSome people aren't hungry in the morning. Others skip breakfast to trim calories, says

-hour ride or two-hour run will burn more carbs than a long recreational ride or even a one-hour race. Consume about one gram of carbohydrate per 400g of body weight. The harder you ride, the more glycogen (carbs) you require."You need plenty of energy

When you're sidelined by injury your natural reaction should be to cut back on calories until it's time to return to training - and burning energy. But the healing process demands fuel, too. "It's like fixing a house," says sports dietitian Cynthia

: sprinting and the marathon.It's a shame. While the mile may no longer be a popular race event on its own, it remains the yardstick by which most of us measure our performance. What runner doesn't know their minutes-per-mile pace?"It's such an inspiring

the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your stomach expand as you inhale. Focus your attention on the breathing and any positive, calming image. If you’re too super-charged with energy