of the most important elements of my routine, because it is crucial for recovery, when the body adapts to the stimulus of training and repairs itself." Eight or more hours' sleep a night and two-hour afternoon naps aren't realistic for most recreational

." Use training runs to gauge personal fluid requirements. Weigh yourself before and after a run. For every kilogram of total weight lost, you need to be drinking at least one and a half litres of fluid. "That needs to be taken on board before you sense

with four different routes of roughly similar length, advises Coates. "Throw a dice to decide which one to do each morning to add an element of spontaneity and safety." Stay safe See yourself as a cyclist, Coates says. "Cars don't look out