-hour ride or two-hour run will burn more carbs than a long recreational ride or even a one-hour race. Consume about one gram of carbohydrate per 400g of body weight. The harder you ride, the more glycogen (carbs) you require."You need plenty of energy

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

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

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead