to build back your endurance used up during the first Ironman followed by a much needed three week taper. The secret is not to neglect the volume but cut out mid week high-intensity training. Let your body recover and avoid running on tired or sore legs

The number of revolutions your legs make per minute (rpm). Typically cycling at a cadence 80 to 95 is most efficient.Gearing Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10

into the world of triathlon. Both the bike and run legs of the race are multiple laps, so they'll have plenty of chances to give you a huge cheer every time you pass by. FROM THE TOP "There's a great sense of camaraderie at this race and the slick organisation

[backside] iliotibial band [outside of the legs], hip flexors and quads [front of hips and thighs], pectorals and anterior deltoids [top of the chest and front of the shoulders]. Follow this with relaxing stretches for each of these body parts: hold each

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

to realise you could have done with a few gut-strengthening exercises to enable you to hold your form. I am a slave to the single-leg squat.Q. How important is diet and the balance of carbs/protein/fat for optimum performance? What is your typical diet when

feel pointlessly slow at times. Once it started to thaw it was actually more slippery - it was like running through Slush Puppy!My recent long run was hard work, though. My legs wouldn't sync with my head. They also appeared to be made of lead

miles I was bent over, staring at the tarmac trying not to think about how much my legs hurt, and how exhausted I felt. One of the marshals got my attention and said ‘enjoy as much of it as you can’. My first reaction was the desire to cry, but then I

to 8 miles in the coming weeks), and Sunday is a long slow run, designed to be on tired legs, after the fast work on Saturday. In various of your posts, and in general, nutritional advice centres around eating to match your exercise, however, I actually

(though I do have short legs) this race has it all, apart from pb potential that is." - Bagster99100%103 ratings4Leatherhead Fire Station 10K, Surrey(11/12/06) "One of the highlights of the year for me. Great course, good atmosphere and very helpful