.  Racing greenLast year, Will Ashley-Cantello and a group of environmentally minded friends entered a number of triathlon and cycling events and came away disappointed by the waste they saw. "People discarded plastic bottles, gel wrappers and goody bags all over

Ingredients (serves 4) 300g diced red potatoes, skins on 200g green beans, fresh or frozen, cut into 2cm pieces 3 garlic cloves, peeled and thinly sliced 225g spaghetti 2 tbsp basil pesto 1 tbsp pine nuts, toasted 1 tbsp grated Pecorino cheese

. While a red light might destroy your flow, think of it as a new starting line. When the light turns green, push off the line with intense energy.Build: Anaerobic FitnessThe Drill: The burst. From a moderate cruising pace, stand and sprint, reaching your

, where slick green moss sprouted from gaps in the Tarmac. Reduced traction, plus the quick changes in light from brilliant sunshine to heavy shade probably contributed to his accident.Look also at the radius of the turns: do they follow a continuous arc

, because heating cocoa releases more disease-fighting agents.TeaTea doesn't refuel the body with energy. Black, green and herbal varieties all contain almost no calories when brewed. So swirl some low-fat milk and a shot of honey into your cup to improve

What they're for and where you can get themVitamin AFunction: Good eyesight, healthy skin, strengthens the immune system Sources: Fish oils, liver, dark-green leafy vegetablesVitamin B1 (thiamine)   Function: Energy metabolism, maintaining muscle tissue

When you make a meal from scratch you know exactly what you're going to be eating and you can add as many healthy ingredients as you like. Unfortunately, holding down a job, having a life outside that job and training for triathlon often leave

mineral molybdenum, which assists energy production in your cells.Iceberg lettuceIt's always been An inexpensive way for restaurants and takeaway joints to offer a green salad with every meal.It's also A source of vitamin K (one  75g serving provides up

of cyclists between 2000 and 2008. It might not always seem appealing first thing in the morning, but cycling to and from work can form a convenient part of your triathlon training because it's simply part of your day.But take care out there. The most recent

of pulses and dark-green vegetables such as spinach, broccoli and rocket. A handful of dried apricots and cashews provides an iron-rich snack and is easy to grab on the go. To optimise absorption of the iron that you're working so hard to take in, avoid tea