Just imagine a world without aerodynamics - there would be no flight, cars would be square and humans would fall over in a gust of wind. Formula One races would take days. That got us thinking. Racing cars have evolved to optimise speed in every

your 5K race pace, add 40-55 seconds. For your 10K pace, add 1:00-1:15 minutes.You've got...20 minutesYou should: Run short sprints"It's the best workout in terms of getting bang for your buck," says Karp. "Sprints will help to improve your

you to hang in there." Plus, you can use the workout as a mid-race reminder that if you can do it in training, you can do it on race day.Log your state of mind"What we measure is what we improve upon," says Dr JoAnn Dahlkoetter, author of Your

to train for at least six months.2 Focus on your weakest disciplineLook at the breakdown of your times from previous races and work out where there is room for improvement. A successful Ironman performance is heavily dependent on how you tackle the bike leg