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
-twitch muscle fibres. A brief stint in a high gear recruits fast-twitch fibres that have been passive. Just 100m can be enough to revive you.Open a GapWhen you surge mid-race, only you know how long it will last. This uncertainty can unsettle your rivals
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
