are to be expected, but don't let them put you off your next cycle of training or another race. It's easy to recover, stay in great shape and be ready for the next challenge if you follow these simple tips from our expert coaches and athletes. Go for a spin"After a

on Saturday.' New evidence suggests, however, that the celibate may be missing out on athletic benefits. Here's the lowdown on why you should nip upstairs for a quickie the night before your race...All about chemistryTestosterone is the hormone both of sexual

account of our circadian rhythms, could mean more efficient training and better performance at races. The temperatures rising...Our body temperature has a major effect on endurance performance and our ability to work hard. Core body temperature drops

in the Western States, for example, suffer post-race colds and infections, compared with 15 per cent of marathon finishers.Since antioxidants such as betacarotene and vitamins C and E are supposed to neutralise free radicals, should you take them? "In theory, it

temperature above 101°F could increase the risk of birth defects. So make sure you’re staying cool enough, and if in doubt, take your temperature after a run. If it’s over 100°F, you’re probably overdoing it. Also, skip that post-run soak in a hot bath.6. You

in the gym or out on the road getting ready for my big goal. I’m running three and a half miles at a time, each week adding a bit more distance to my programme. The Lincoln 10K (April) is my first race and it will give me a great indication as to how things

and easing post-workout pain. Some of the 19,000 or so caffeine-based studies carried out over the years indicate benefits for asthma sufferers and Harvard Medical School has stated: "Coffee may reduce the risk of developing gallstones, discourage

adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

Four years ago, Dutch duathlete Huub Mass was competing at world level in shorter events, but suffering diarrhoea and vomiting when attempting longer races. He approached sport and exercise

us more susceptible to UPS.You may be used to finding yourself weary and achy during and after periods of hard training, but UPS is much more than mere post-training tiredness. The deep fatigue you feel results in longer-term problems, which demand