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

have enough energy for those tasks you have to squeeze in around triathlon.The first thing you need to remember is that fuelling your body for training and recovery is not an exact science - a one-size-fits-all approach does not work. There are a huge

. "Training rides are prime opportunities to practise race-time eating and drinking strategies," says Eberle. Once you discover a winning formula, you'll approach your next triathlon with a foolproof plan.Change it: Test new foods on shorter rides before

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

placed on it during the Olympic-distance triathlon. "To avoid burning out use race nutrition during training," says Fiona Hoare, who has competed in the World Championships. "If you're hungry or thirsty it's too late, so drink every 20 minutes, up to a

is plenty. If you are training for a sprint- or standard-distance triathlon, building your long training sessions to twice the race distance is the best approach. If you are preparing for a half-Ironman distance race, aim towards 1.5 times the race distance

's good to start to eat well, drink plenty of fluids, and prepare for the challenge ahead. Many triathlons start early in the morning, so it's always a good idea to travel to the race venue the day before to register, rack your bike and walk around

1. Sleep well"In reality, trying to sleep well the night before a race never works," says triathlon coach Rick Kiddle (www.rickkiddle.com). "The best sleep will be the night before the night before. Many athletes can survive with little sleep

and cycle the next day. Follow this pattern and you'll become faster at individual events that include recovery between disciplines. To excel in triathlon and duathlon, you need to train more specifically and simulate swim-to-bike, bike-to-run or run