. Include some short interval work in your training. After a good warm-up, run 6-10 x 30- to 45-second efforts with a pre-determined rest between each repetition. Progress by increasing the speed of such efforts or increasing the number or reducing

uptake is a reported 84. At his peak, Armstrong's came in at 85. Norwegian cross-country skier Bjorn Daehlie boasted a 94, the highest ever recorded. Increasing your VO2 max can really boost your race times. A five-point jump, for example, can translate

your lungs entirely. As a bonus, deep breaths also help to keep you calm during the stress of a climb.Increase your power-to-weight ratioThe number of watts you can crank out per kilogram of body weight is the key to climbing success. The brilliant

, the active angle at the hip is also increased. This opening of the hip in this position means that the leg is working in a stronger range during the pedal stroke. The rider delivers efficient, powerful pedal strokes without being cramped up. Better

Q. I read that it's a good idea to increase electrolyte intake a week before an Ironman in a hot climate. (I'm doing Ironman Nice in June.) What's your advice?A. Warm weather and humidity are important considerations when it comes to planning your

to roll more, which means you'll be using your bigger back muscles, which provide greater power and stamina during the swim; your profile in the water will improve, leading to less resistance and hence increased speed; and in rough conditions, you

Q. I’m a strong swimmer but I struggle with sea events. Any ideas why?A. Alongside my academic work, I’ve been a beach lifeguard since the mid-90s and one major change I’ve seen is an increasing number of triathletes moving their regular swim

UAN: 167 Article type:-->Most of us can come up with plenty of reasons to avoid speedwork: we might say it hurts; it increases our chances of picking up an injury; it makes us too tired for our other runs… the list is endless. The thing is, they

Standfirst: A repeatable 2-week build-up to a sub-80 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:-->Preparation phase (2-4 weeks)Increase your weekly mileage to 20-25M, based on 4-5 training runs per weekIntroduce one fartlek

into the training routine. As the weeks and months go by the intensity will increase over all six schedules – but thankfully so will your fitness.On each day we tell you how far to run and give a rough estimate of the time it should take. If you run at the suggested