sufficient in size. Many of the top runners have a 20L sack or smaller.5. Fuel RulesWork out early on in training what race fuel works for you. If you're planning on running most of the race, it's difficult to eat bars, etc on the go. The Moroccans eat dates

. You're going wrong when: Riding over a bump causes your back to jar painfully. If you can't arch your spine because of injury, invest in a sprung saddle for extra suspension. Fuel through Keeping your energy levels topped up throughout the bike section is vital

coach, who can work with you to tweak different factors to optimise your body position.2. Fuel up to go fasterStudies show that men who take in more fuel on an Ironman achieve better times, though this is not the case with women, who tend to oxidize less

, and the process is made more difficult because your workouts demand adequate fuel - slashing more calories can sabotage your performance.To shift those kilos without bonking, it's time to become detail-oriented, says sports dietician Hale Deniz-Venturi. "Small

per cent earlier. Now then, what’s on the shopping channel…Harness the competitionTake on a friend, and you’ll tap into fuel reserves for a stronger, faster finishUniversity of Portsmouth researchers got cyclists to race as fast as they could for 2000m

, many fats, such as the type found in chocolate, nuts, and cooking oils, are actually good for your heart. Even more important, you need fats to fuel your active lifestyle. Research has found that the right types of fat will boost endurance and immunity

to fuel your workout, or your arms and legs will feel heavy and you won’t feel like working out for very long. But do you need to take a carbohydrate supplement such as the drink Gatorload? It depends.Aim for 400 carbohydrate grams (1,600 calories) as a

-intensity (anaerobic) exercise such as sprinting, your body uses pure carbohydrate – no fat – as a fuel source. A by-product of anaerobic exercise is lactic acid, which is normally cleared away and subsequently used as an energy source itself. If your body produces

levels and insulin resistance.The carbohydrates and fats in our diet are important sources of energy, and carbohydrate is particularly important for runners as it is the preferred source of fuel for exercise. The body’s ability to maintain a constant

to provide fuel and replace fluid losses are well documented, you may find that gastrointestinal discomfort prevents you from consuming enough sports drink during exercise to offset fluid loss.Some experts suggest you drink 150 per cent of the fluid lost (e