You're training regularly, but your diet could be draining you of energy and making things harder. High glycaemic index (GI) foods make for unstable energy levels with their fast but short-lasting release, while insufficient carb or protein

or light jacket Blister patches, emergency money, optional energy gels, maybe in small bumbag Old disposable long-sleeved top and leggings for keeping warm at the start, energy drink for before the start, optional dustbin liner with head and armholes

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

three disciplinesto reduce the chances of becoming injured and to improve your speed and efficiency.  ➍ If possible, work with a coach.  ➎ Begin using energy drinks and energy gels to help boost your energy levels while you train and to become used

work longer. Include foods with fibre. "Fibre can increase the amount of fat you burn during exercise," says Lewin. It slows digestion, so your glycogen is harder to access, which forces your body to pull energy from your fat stores.Try this: A

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

carbohydrate in endurance sports. Also, women use up more lipids than men do, and so may rely more on them than on carbohydrates as a source of energy – lipids take longer to break down for energy use. These gender differences are associated more with running

's inefficient and will almost certainly lead to injury. Think about it: if your foot lands too far ahead of your centre of gravity, ahead of you, the result is a braking action. You are slowing yourself (and wasting energy) with every step. Overstriding also

.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

the feet inwards. If you bend your knees your hips will automatically drop and your quads will become overworked and burn too much energy. Aim to keep your legs as straight as possible. The goal is to contract and relax the hip flexors, which move the legs