can separate you from your racing rivals. Here's when and how to surge - and leave your competition behind you. Conquer HillsSurging at the bottom of a hill can leave you fatigued before you reach the top. Save your speed for the last third of the hill
Congratulations to Donald Smith of Bangor, County Down, who has won our competition for a race place at this year’s Ironman Lanzarote on May 19.Thanks to our friends at Sports Tours International – and, in his words, “an understanding wife” – Donald
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of the smaller competitions before the main event so that you feel confident you'll be taking in the right stuff on race day. The buildup to these smaller races would also be a good time to practise carbohydrate loading. You do not want to be experimenting too
best time for the distance is. Here it is advisable to be as honest as you can, because you will be put in a heat with runners of similar ability. The advantage here is that you will be in a competitive race, which should pull you to a better time
.Nothing and no one outside of the race goes into the transition areaRespect the sanctity of the transition area. For safety and competition reasons only competitors and their specific pieces of kit are allowed inside. Pets, children and partners should be left
Chasing an autumn marathon PB? Make your next race a 13.1-miler. "Doing a shorter race three or four weeks beforehand is very sensible – most experienced runners would run at least one or two as part of their build-up," says endurance coach Nick
rest or easy day.Run Around RacesPrior to an afternoon race, a 15-minute morning jog can iron out travel kinks and flush muscles with blood, which enhances flexibility. After a morning race, an easy afternoon or evening run of between 15 and 30
Winter brings icy roads and even icier open waters to the UK, which means triathlon is really only suited to our self-styled summer. But that doesn't mean your competitive juices have to dry up when the cold settles in - the UK hosts a growing
.Im always telling runners to lighten up and remember what attracted them to the sport in the first place. Learn to experiment with races and have fun: you dont have to make every competition the ultimate challenge; just feel good about yourself.Beyond race
