can easily locate the debris that punctured your tube. When you need to quickly fix your flat in a race you'll save seconds not having to look for the valve stem

can never utilise fat quickly enough to provide all the energy you'll need in races, but the more fat you burn, the less of your precious carbohydrates you'll need to use.Also, you will improve the circulatory abilities of the exercising muscles

easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

and you're more likely to feel every bump.Gear Guide"The most important part of mountain bike racing is getting gear changes right so you have good exit speed," says Dixon. "It doesn't matter the speed at which you go into a section, if you come out fast

in place with rubber bands. 10. Leave your bike in an easy gear (middle on the back cogs and small front chainring) so that pedalling is easy when you jump on. 11. Put baby oil or Vaseline on your shoulders, wrists and ankles; this helps you remove your

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

another stressful distraction. Leave yours at home on your next easy run (and the one after that...).The full series: Training, Nutrition, Racing and Speedwork, Gear, GymPlus: Ten Things You Don't Have To Worry About

you have sufficient gears on your bike on the day. Find out the weather forecast, so you know which tyres to race on and what clothing and trainers to wear - it can be the difference between a great race and a cold, bruising one. Many triathletes race

) on our busy, friendly forum. It's buzzing with runners asking questions, offering advice or just having a chat, and there's even a dedicated training section packed with runners gearing up for a huge range of distances, target races and PBs. Do a quick