: Two slices of white bread with jam, 60g of fat-free yogurt, a banana and a glass of orange juice. Eat an energy gel or sweets 15 minutes before the start.Hard Ride or Long RunCalories: 600Time before: Three hoursStrategy: A tough two- to three
Q. I've had stomach issues when racing. I'm about to do an Ironman and am considering taking Imodium. Is this a bad idea?A. No. Between 20 and 40 per cent of all serious runners experience bowel problems when running. Anxiety and mechanical forces
Q. I quite often 'refuel' with a coffee after a long run or ride. Is this doing me more harm than good, or is it an acceptable recovery drink?A. Restoring water and electrolyte balance is an essential part of the recovery process after any exercise
cravings but do no good in the long run. Our systems are generally more acidic in the morning, which leads to an unconscious desire for fat and lots of it.The FixBuy some low-fat yoghurt to have with a banana or nuts and seeds for an energy
should help you avoid the dreaded dip.Q. I am doing my seventh Ironman this year and hopefully looking for a slightly better time than 'just finish'. Over the last few sessions, especially the long bike sessions, the nutrition has become more of an issue
If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy
's hot, pour in a quarter of the egg mixture. Cook for a few seconds until the base has set, then use a spatula to push the cooked egg towards the centre of the pan, allowing the uncooked egg to run and re-cover the base. Repeat until there is no more
to be long periods between meals."RecoveryYou will probably gain a little weight no matter how careful you are, and nutritionists say that's fine and perhaps even beneficial in the long run. "The combination of winter and the off-season represents a threat
eating them on longer rides or during races. Designate one day a week as a new-foods day. You'll never discover your ideal fuelling combinations until you mix things up a little.Under-fuelling on long runs and ridesEating on the run or bike can be tricky
long wait. You could have anaemia, which requires some level of intervention.Anaemia develops when the number of oxygen-carrying red blood cells in your body falls below normal levels. When you're anaemic, less oxygen is delivered to the tissues and you
