When you're sidelined by injury your natural reaction should be to cut back on calories until it's time to return to training - and burning energy. But the healing process demands fuel, too. "It's like fixing a house," says sports dietitian Cynthia Sass. "A crack in the foundatio...

and perhaps even take your running to a new level.One answer, and a possible way to improve your running time at the next triathlon, may be cross-training. Substituting some of your running with other cross-training enables you to complete extra endurance

. Just don't overdo it - you're not trying to pack on huge amounts of muscle, so go for weights you can lift 10-12 times per set. A helping hand across the disciplines "You can improve your swimming by doing upper-body and shoulder exercises," says

neat square parcels. Serve warm.The BenefitsChickenThe nation's favourite meat is packed with protein, which you need to repair muscles that are damaged in training and racing. It's also a source of potassium, which, among other functions, promotes

One of the long-enduring and rarely questioned traditions associated with triathlon events of all kinds is the substantial pasta dinner the evening before race day. After all, who doesn't believe in the hearty, turbo-fuelling advantages of eating a

it with butter. But potatoes are rich in vitamin C (a powerful antioxidant) and are also a good source of B vitamins and minerals such as potassium (for muscle and nerve function), and magnesium (needed for the production of energy). Thin-skinned red potatoes

1. Sleep well"In reality, trying to sleep well the night before a race never works," says triathlon coach Rick Kiddle (www.rickkiddle.com). "The best sleep will be the night before the night before. Many athletes can survive with little sleep

on the actual race day at the Ironman event.Swim-to-bike bricksDuring the swim phase of a triathlon you are in a horizontal position for the duration of the swim with the result that blood accumulates in your arms, shoulders and head. Stand to run out

but wild rice is still packed with nutrition. It offers a hefty dose of potassium, which the body's muscles need to work properly and which is also vital for the nervous system. Wild rice is high in folic acid, which may offer some protection against heart

1. Super sprintThe shortest triathlon distance is all about speed, and brick sessions are important for building pace. "Recreate race conditions," says coach Simon Ward. "If you're doing the race in a pool you won't need a wetsuit, and you should