per kilogram of body weight per day. For example, a 72kg triathlete should consume 576g-720g of carbs per day. It’s also a good idea to consume a little more sodium and potassium in the three days before you race to prevent hyponatraemia (abnormally

shoes for excessive wear. Even the newest, most expensive shoes will not prevent an injury but old, worn shoes will make one more likely.A good indicator that you are recovering from your injury is how the affected area feels in the morning

according to that time. Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. For the same reason, avoid alcohol and caffeinated drinks. On the groundWhen you arrive, take a walk outdoors in the sun (without

. Prevention is better than cure. At the core of avoiding overtraining is the use of periodised training programmes. The basic concept is simple, the execution somewhat more difficult. With periodisation, you programme one week of lower intensity and lower

time and eat and sleep according to that time. Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. For the same reason, avoid alcohol and caffeinated drinks. On the groundWhen you arrive, take a walk

expensive shoes will not prevent an injury but old, worn shoes will make one more likely.A good indicator that you are recovering from your injury is how the affected area feels in the morning. If there is no pain when you wake up or during your training you