full meal.At the startContinue sipping water if you need to, but don’t go overboard. During the raceDrink regularly, and from early on in the race. Water stations will provide mineral water in small bottles every mile. If you have to walk a few paces

1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.2. Start eating and drinking immediately after exercise if you are training again within eight hours.3. Take 1-1.2g of carbohydrate

minutes or you fuelled during training you probably don't need to eat anything extra for recovery, but make sure you keep drinking to stay hydrated and eat your next meal or snack when it's due.

. If solid foods seem unappealing in the morning, whip up a fruit and yoghurt smoothie.Experimenting at the wrong timeTrying a new food or drink during a race usually spells disaster, but training sessions are a great time to discover what fuels you best

to listen to your body and fit your training to its needs, rather than impose a rigid schedule. The pattern is: hard effort, followed by easy running until you’re ready to run hard again. As race day approaches, the efforts become easier and the recovery

Once you've finished the race and knocked back a well-deserved drink, make sure you keep us posted about your triathlon triumph. Tell us your race stories via Facebook and Twitter, then send your photos to editor@triathletesworld.co.uk to feature in our

for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better. As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan

back checked) or it could be de-hydration or fatigue. Try drinking an electrolyte drink in the days leading up to the marathon, and ensure you have a good hydration strategy in place for the race. Q. Do you find you get all kinds of strange aches

carbohydrate and 30 per cent protein (eg a tuna sandwich, or a specialist recovery drink) is the best way of giving your muscles the nutrients they need to minimise post-race damage and soreness. Also, keep drinking water or rehydration drink throughout

fairly fast, then 1M jog 10M slowWEEK 5 5M easy, off-road 6M, starting slow, finishing faster 3 x 5 mins fast, with 5-min jog recoveries 5M easy, inc 6 x 150m fast strides Rest or 3M jog 2M slow, then 1M fast, then 2M slow Warm up, then 10K race or 5M