that the cold has come swaggering back.The race was a learning experience. The first thing I learned was, don’t add the price of a first-class stamp to the entry fee just because you can’t be arsed to stick one on your SAE. If you do, the organisers will simply

- Thermal Sparring (12 Thermals) - Nov 03 Overheating in winter - what's best?General - what is wicking clothing?Gilets - recommendations pleaseJackets - waterproof - light, breathable and cheapJackets - pt 2Legwear - cold knees solutionsLegwear - leggings

appetite later and you'll crave calories (often from fat) that night.Count the carbs: Sure, you need a full supply of carbohydrate energy before a big race, but many runners take in too many high-calorie carbohydrate foods day in and day out, notes

also feeds into its addictive nature – regular runners see the same faces each week, get dragged along to the next race and it snowballs from there. Roger says, “It's addictive. Put it this way - I've done over 40 marathons a year for the last six years

and coming up against the dreaded "wall". Sports drinks and carb gels are great for topping up your energy levels during a long run or race, but increasing your carb intake three days before the race will help make sure you reach the startline with maximum

to get faster. But there are several different ways to improve average race velocities. For example, increasing VO2max (maximal aerobic capacity) improves race speeds, because as VO2max rises, your previous race speeds will correspond with a lower

particular finish-time in mind, think about more general objectives such as finishing strong or simply enjoying yourself. Setting multiple goals means you won’t leave the race empty-handed.Confidence Ultimately, you should finish your taper feeling calm

where you can mark off 100 metres, and then every 10 metres after that up to 200 metres. Run 100 metres at roughly one-mile race pace. Note your time. Recover by walking from the finishing point back to the starting point. Run 110 metres slightly faster

or spectating, but Ironman racing is not simply about physical ability. Being fit, very fit, is, of course, essential, but so is a deep understanding of the needs and limits of your body. If you’re thinking of going long and signing up for an Ironman triathlon

They may not be fashionable or practical, but greying and fading race Ts possess a quality that no other item in our wardrobes, other than lucky pants, can boast – memories of past glories or long-gone disappointments. They can remind us of the time