of nutrition, it ranks foods based on their effect on blood sugar levels.The rise in sugar levels is graded from 0 to 100; the higher the number, the faster the absorption of carbs. Foods such as oatcakes, strawberries and cashew nuts have a low GI (under 55
a mild hypoglycaemic reaction after prolonged exercise. The bodys 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
target race pace, set off at this speed, then see how you feel and adjust your pace accordingly. You should feel controlled and relaxed until at least Miles 13 - 19.Q. How should I feel at the different points of a marathon? hellenA. Your marathon pace
avoid eating something during a race that you haven't tried before. I've done it and the consequences weren't pretty."A great way to ensure you take on adequate energy is to set the alarm on your watch to chime every 15 minutes. "I keep two bottles
. Eberle says athletes often fail to take in enough energy during tough workouts to realise their potential. Change it: Fill your drinks bottle with a sports drink rather than water and set your watch alarm for every 15 minutes to remind you to sip. On a
carbohydrates, plus a little protein and healthy fat. This will give you an energy boost and prevent you from running out of steam.Try this: Two pancakes, 100g berries, 200g of fat-free yogurt and one slice of bacon or a scrambled egg.
, at the elite level) comes from aerobic energy production. Research carried out by the Australian Institute of Sport found that the relative contribution of the aerobic energy system during 1500m of track running (slightly shorter than the 1,609m that makes up a
. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg
overdoing it:Week 3Your final week of hard training. Aim to complete your last long run (18-20 miles) at the end of this week.Week 2Your mileage should total half to two-thirds of your most intense training week. Your longest run should not exceed 10 miles
and advances your pulse rate to the 120-150 beats per minute range. The latter two effects get your heart ready to handle the opening moments of the race without undue stress. Jog for about 8-10 minutes, and then dont stand around for more than about two
