Ingredients (serves 4)4 chicken breasts5 tbsp olive oil2 tsp cumin seeds, finely ground2 garlic cloves, crushedSalt and freshly ground black pepper400g wild rice, or white and wild rice mixed500g cooked beetroot, chopped into chunks1 bunch spring

and seeds; and cereals and grains such as bread, pasta and rice.If you're going for the diary-free option, try soya milk, yoghurt, cheese, calcium-fortified rice milk and oat milk.IronLow iron stores can ultimately result in anaemia, but even before that

per kilogramme of body weight immediately after exercise in the first hour, and repeat each hour until normal eating patterns return. 4. Select carbohydrate-rich foods with a moderate or high GI, such as boiled potatoes or white rice. 5. Include

the picture.White bread, white pasta and white rice have been stripped of their outer bran coating and inner germ, and therefore also much of their nutritional content. Eat a bowl of spaghetti and you'll enjoy energy and calories, which are vital when you

calorie intake from carbohydrate sources such as pasta, potatoes, rice and cereal. This will pack your muscles with glycogen and delay the point at which you ‘hit the wall’ during the race. Stay hydrated Keep your energy and fluid levels high by cutting

than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job

.2 miles to the limits of your capacity. If you can do marathons, you can 'complete' ultras. – candy ollierBreak the race down into five- to eight-mile sections. Have a treat to look forward to, maybe a rice pudding with jelly babies, and an aim, such as a

to leave a few surprises for race day, but you shouldn't.Knowing something about the course can be invaluable. Training on the course can help if you're nervous about the great unknown. Saffron Webber from Horsham, West Sussex, is training for the Banana

of rice, pasta or potatoes, the night before the race to top-up your glycogen stores. Aim to eat breakfast around three hours before the race and have a couple of slices of white toast or a bowl of low-fibre cereal. An energy gel around 30 minutes before

One of the long-enduring and rarely questioned traditions associated with triathlon events of all kinds is the substantial pasta dinner the evening before race day. After all, who doesn't believe in the hearty, turbo-fuelling advantages of eating a