. To read the full article - including Gordon Ramsay's perfect pre-race dinner and Michel Roux Jnr's favourite recovery fuel - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right here online. Race-morning breakfast
leading up to, and following a 26.2-miler. Their task: to create a dish with the right balance of carbs, protein and fat to propel runners to the finish line and help them recover from their effort. Bon appetit! Pre-race dinner - Powered-up pasta
Unhappy with your last 10K? Convinced you could have finished a little faster? Unless you’re Haile Gebrselassie, you’re probably right. (If you are Haile Gebrselassie, you can skip this article.) Or perhaps faster race times don’t matter to you
Q. I know pasta's an old favourite, but is there an obvious choice for a meal the night before a race?A. The pre-race meal is a matter of individual choice and preference, but there are some factors to consider. The first important point is to eat
:Getting StartedTrainingNutritionHealth & InjuryThe Mind & the Psychology of RunningCross TrainingWeight LossWomen's RunningThe Great OutdoorsRacingEach chapter brings you a selection of informative and inspiring articles with advice, tips and tricks to improve
and during a long-distance event. However, this should be well considered, planned and practised. It should also be introduced at the lowest amount that is effective for you without causing side effects that could seriously disrupt your race.Get calculating
it simple: keep a two-litre water bottle on your desk, and ensure that you drain it by the end of your work day. (Then request a desk closer to the toilets.) The full series: Training, Nutrition, Racing and Speedwork, Gear, GymPlus: Ten Things You Don
and exercise to reach your optimum weight Health and Injury – staying fit and well as a runner Nutrition – eating right to fuel your running Training for racing – focussing your running, from a mile to the marathon Women's running – running during every phase
yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure
that you have a goody bag at the end of the race that contains snacks you enjoy. The aim is to have approximately 50-100 grams of carbohydrate within 30 minutes of finishing exercise and for efficient glycogen refuelling, the aim is then to continue to eat
