huge marathon PB. Good luck! Q. My training has gone well to date and I'm on track for a 4:30 marathon, but I'm really worried about what to do about pacing and race nutrition if it's hot. I've done two marathons in hot conditions in 2007 and 2009 and I

was the advice given by Keith Anderson and his team on the Trailplus training weekend in January. Not only his training plan but also his advice on clothing, nutrition, hydration and pre-race planning. I would recommend the weekend to anyone who is training

to the unexpectedly sunny weather providing ideal desert conditions. Scooby Doos are on the up, though only one Shaggy made an appearance, so provision of Scooby Snacks may prove a nutritional black hole. Superheroes are still big. Neither new- or old-style Batman

actually was!Managing to avoid hitting the wall or going through any bad patches. What a relief I'd got the pacing and nutrition (almost) right. Worst moments: At around the seven-mile mark, when we heard people shouting that there was an ambulance trying

) massively reduces gut permeability, also known as ‘leaky gut syndrome’, which occurs when exercise raises the core temperature. It can also be worse if you are not digesting your sports nutrition. If you take colostrum for at least 21 days before your

-minutes to go, take an energy gel with some water. Base your race-day nutritional strategy on what you've done in training but bear in mind that your energy needs will be a little higher when racing as your effort level will be higher than during regular

on flats, work hills up to 85 per cent effort and cruise the downhills. Cool-down: easy spin 5 minutes. *AT EXPECTED RACE START TIME: SWIM 750m. Change, then CYCLE 40 minutes steady, then RUN: 20 minutes. Practise breakfast timing, race nutrition

Just because you're training hard, don't think you can eat what you want. In fact, your high-intensity workouts are even more of a reason to eat a healthy, varied diet. Mark Kleanthous, who has competed in over 400 triathlons, says good sports nutrition

drinks and powders or would simply prefer more natural options," says sports nutritionist Lucy-Ann Prideaux (www.simply-nutrition.co.uk). "Being inventive with juicing, blending fresh fruits and vegetables, or making fast and simple homemade energy bars

the importance of nutrition and hydration to get the most from your sessions, and most importantly, to aid recovery after sessions – you'll enjoy your running more and your times will come on leaps and bounds. You could even suggest a peer-review of food diaries