(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

," says Lumley.Repeat 2-4 times.Session 210-15 min warm-up: swim.   8-10 min bike: race pace.6-8 min run: race pace. Repeat 2-3 times: 3-5 minutes recovery each time.4. Half-IronmanThe demands on the body during a half-Ironman are different from those

them) 4M or 35 mins easy, off-road if possible 9-10M steady, or 10K raceWEEK 6 3-4M easy on soft ground 1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery 4M easy on grass 9-10M slow WEEK 7 3-4M easy, off-road if possible 3M, inc a few short

on track, with 400m jog recoveries) 7M steady pace run, untimed 8M inc repetitions: 3 x 3K (or 3 x 10 mins), with 5-min recoveries Rest or 4M, jogging only 5M easy with strides 20M. Set up some feeding stations where you can pick up carbohydrate drinks

of the courses to decipher which race you want to target as your PB attempt.If you choose to really push yourself for a PB in the second event, then you could perhaps use the first event as a full dress rehearsal to see what energy drinks or gels work for you

or decide to start rebuilding your extension.Food & DrinkIf you haven’t yet tried training after your planned race-day breakfast, do it today. Make sure that you’re getting enough protein this week – it’s easily overlooked. You should be aiming for 0

).For example:> 10 x 100m, 15 seconds recovery> 5 x 200m, 30 seconds recovery> 4 x 300m, 60 seconds recoveryThose aiming to race standard distance or half-Ironman distance should follow the same guidelines in a longer set, to give a total swim distance of 2000

for something that provides around 1g of carbohydrate for every kilogram of bodyweight. A carb/protein recovery drink is a good option - it'll rehydrate you, replenish your glycogen stores and help to repair any muscle damage you sustained during the race

of finishing training (if you can’t face a tuna sandwich, try a sports recovery drink), and brave the discomfort of cold baths and sport massage.If illness or injury interrupts your training, don’t play catch-up. If you’ve missed four weeks or more in the last